Delish Chai Energy Bites

Chai-Scented, No-Bake, Energy Bites with ultimate flexibility, these people-pleasing morsels can masquerade as breakfast, dessert, or an exotic snack. Best of all, with no flame, heat, sharp blades or even scissors, this is perfect for instant gratification, and especially great way to distract and satisfy kids of any ages. You’ll be sure to always keep some in your freezer for that perfect “snack-attack”!

Bonus: If you’re lucky enough to have kids around that still love to make mud-pies with their hands, give them a chance to play with their food and make this dessert for you 😉

TOTAL TIME 20 minutes: 10 minutes PREP & 10 minutes Freezing time
YIELD:One Bakers’ Dozen of (13) Bite-sized “Balls”.

INGREDIENTS:
1 Banana, ripe
½ Cup Almond OR Coconut Flour
2 Tbsp. nut butter of choice
2 tsp. pure maple syrup
1 scoop Vanilla Complete Protein Powder, by Juice Plus
1 Extra-Large dose of patience

SPICES:
1 tsp. Cinnamon
½ tsp. Cardamom
½ tsp. Turmeric
¼ tsp. Nutmeg
¼ tsp. Ginger, ground
¼ tsp. Allspice, or Cloves, ground

TOPPING:
1 Tbsp. Coconut, Dark, or Turbinado Sugar
1 tsp Cinnamon

METHOD:
In a large bowl, mash your banana using a fork and stir in nut butter and maple syrup.

In another bowl, stir together almond or coconut flour, all spices and your Vanilla “complete”.

Add dry ingredients to the banana mash. Stir until a dough forms. Add cacao nibs, chocolate chips, or
any optional ingredients now, if using.

Separate dough into 13 evenly sized balls.

In a shallow bowl, stir together topping made of two ingredients only:1 Tbsp sugar and 1 teaspoon
cinnamon. Roll each ball into cinnamon/sugar mix until completely coated.

Store in an airtight container in refrigerator or freezer. Ready to eat when firm to the touch.
Notes: Leftovers keep up to 1 weeks stored in the refrigerator, 4 weeks if stored in the freezer.

 

 

*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Raw, No-Bake, Snickerdoodle Cookie Dough Energy Bites

Anyone else enjoying memories of that radical thing we used to do, not that long ago, called “gathering IN-PERSON”?!

I am, and of course, my mind goes right to “snickerdoodle”, naturally!

Need a translator?  Here’s how that worked, for me:
Friends… Family… Loved Ones… Holidays… Christmas… Christmas Cookies… Snickerdoodles!

You’re still with me, right?

This recipe is so easy, we can enjoy these snickerdoodles any day; they’re not just for Christmas, anymore.   In fact, I recommend you always keep some in your freezer for that perfect any-time “snack-attack” (since it’s not like anyone’s just going to “drop in on you!)!

TOTAL TIME 10 minutes: 05 minutes PREP & 05 minutes Freezing time
YIELD: One Bakers’ Dozen of (13) Bite-sized “Balls”

INGREDIENTS:

  • 1 Banana, ripe
  • ½ Cup Almond OR Coconut Flour (Can use a blend)
  • 2 Tbsp. nut butter of choice
  • 2 tsp. pure maple syrup
  • 1 scoop Vanilla Complete Protein Powder, by Juice Plus
  • 1 tsp. Cinnamon
  • ¼ tsp. Nutmeg

TOPPING:

  • 1 Tbsp. Coconut or Raw, Turbinado Sugar
  • 1 tsp Cinnamon

METHOD:
In a large bowl, mash your banana using a fork and stir in all your wet ingredients. In another bowl, stir together all flours, spices and the serving of Vanilla “complete”. Add dry ingredients to the wet. Stir until dough forms. Scoop 12-13 small balls of dough.

In a shallow bowl, stir together the Tbsp sugar and 1 teaspoon cinnamon. Roll each ball into cinnamon/sugar mix until completely coated.

Store in an airtight container in refrigerator or freezer.  Ready to eat when firm to the touch.

*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Anxiety?? Eat more Cacao!

Feeling Anxious? Don’t turn to pills, turn to basic skills and enjoy combining foods in your pantry into amazing, healing treats. This is part of my #foodasmedecine way to eat!

Here’s what you need to know:
1. Walnuts have been shown to lower blood pressure and decrease inflammation.

2. Sunflower seeds are rich in magnesium, which promotes a healthy mood, safely and effectively as a homeopathic therapy.

3. Cacao is a great source of four scientifically proven bliss chemicals – serotonin, tryptophan, tyrosine and phenylethylamine. These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.

4. Cherries, known to improve sleep, a critical component of keeping your immune system at it’s best!

Mix all this together and make chocolate bark, and the goodness goes way beyond amazing deliciousness! Have a piece in the afternoon, with a cup of green tea, and be happy knowing your afternoon pick-me up is completely therapeutic.

Note, the linked recipe does NOT include sunflower seeds, but go ahead and play with your food, walk on the wild side and add what you want… I highly recommend that you liberally sprinkle your chocolate slab with the seeds.

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

 

Real Foods for Lung Health and More

This Coronavirus thing, this social distancing thing, this working from home thing…. what a thing it can be! We are all feeling it, in one form or another and like all of you, i’m running through all the feels and processing it all -at least that which I can actually process, and surrendering to the unknown mostly, trusting in my own health and wellness lifestyle and sharing as much of it as possible with my circle. Because i’m hearing form many of you with increased anxiety over the additional uncertainties of it all, I wanted to share some of my favorite distractions, some of which involve my pets, always considered emotional support animals, and my kitchen, always part lab/part temple, to me.  Thanks to the extra time off due to Covid19, the moment, I’m making a few extra ferments that take 30-40 days to age just right, and creating “Quarantine Queue” content, finally starting up YouTube channels, and the like!
In the meantime, i’m HERE on this platform with you sharing some meal ideas to improve our immune system overall, as well as heal inflammation, strengthen our lungs, and reduce any upper respiratory symptoms which you might be facing:
  1. For lung health, incorporate pineapple or kiwi (or both!) into your meals. These each make great snacks, breakfast or dessert options, but might as well splurge and turn these into easy and fast meal replacement ideas, filled with beneficial nutrients by adding either fruit to a clean shake mix such as this kind
  2. To reduce inflammation, and benefit from antioxidants, eat ginger, turmeric, garlic, onions, regularly. Blend these together to make a great dip and base for a dressing  even, and enjoy with as many leafy greens and raw veggies as possible. Always a great way to eat, but vital right now! If you’re more in a soup mood,
  3. To up your intake of the most beneficial vitamins, A, C, and E, in order, include Carrots; Citrus, Bell Peppers, Papayas (green, or ripe), Avocado, Collard Greens,Sweet potatoes; and ¼ Cup sunflower seeds in your meals. Adapt any pesto recipe to incorporate sunflower seeds and collard greens in lieu of the other greens and nuts,and eat the finished pesto with carrots bell pepper “scoops” for a great solution.  Want an alternate pesto recipe featuring sunflower seeds? You’re in luck! Get the recipe HERE
  4. Eat 2 Brazil nuts, per day, every day, for selenium content which protects the body from infections and from damage caused by free radicals, among many other good things this little nut can do! I just use them as a snack item, but if you’re feeling extra ambitious, with a little extra time on your hands, save money and make your own DiY nut mylk right now
  5. Eat Walnuts daily, for their Vit E, anti-inflammatory properties, copper and folate, and above all, ability to reduce psychiatric stress which weakens our immune systems. BTW, Copper as a nutrient helps maintain the immune functions, and helps us absorb iron, which is what gives us energy, and we can all use more of that, only always! Try Walnuts with this great recipe for a yummy treat!!
If you do all this, you’ll reduce asthma symptoms, strengthen capillary walls, enjoy good energy levels, all for eating a few yummy meals with carefully created, easy-peasy recipes. Should you feel unable or unwilling to purchase and eat these ingredients, or cook your own meals, you can always choose to bridge the gap with my favorite “easy-button”, taking a variety of the whole food nutrition capsules or gummy-chewables twice a day and cover getting over 30 different fruits and vegetables into your daily diet, seeds, skins and all!
PS: Those weird parts like skins and seeds, among others,  are the ones that actually have the most beneficial compounds!  Here’s where you can order when you’re ready to get started! https://ninakauder.juiceplus.com/us/en/buy/capsules/juice-plus-fruit-vegetable-berry-blend-capsules.
Stay Healthy, Friends!
Please Strive to Remain Kind, Above All <3

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

2 mmmazing ways to use Sprouted Lentils

Raw Lentil Apple Pie – 1 serving
  • 1/3 cup sprouted raw lentils (instructions at the end)
    1/2 diced green apple
  • Zest from ½ of a lemon
  • Juice from ½ of a lemon
  • 1 tsp cinnamon powder
  • 1 tsp turmeric powder
  • 1/2 tsp ginger (ground, fresh, or paste)
  • 2 diced dates
  • 2 tbsp chopped almonds, walnuts, or pecans

Combine all ingredients and enjoy for breakfast, dessert or as a snack

Tex-Mex Lentils (raw lentil taco filling) – 1 serving

  • 1/3 cup sprouted raw lentils (instructions at the end)
    1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • Zest from ½ of a lemon
  • 2 tbsp chopped walnuts
  • 3 sundried tomatoes chopped
  • 1/2 diced avocado
  • 1 tbsp sliced black olives
  • 1 tbsp fresh or canned corn
  • 1 tbsp diced tomatoes, fresh if available

Optional:

  • Pickled jalapenos, 1/8 tsp cayenne
  • Serve inside romaine or butter lettuce leaves, or radicchio “lettuce cups”.
  • Savory Sprouted Lentils – 1 serving
  • 1/3 cup sprouted raw lentils (instructions at the end)
    1 tbsp nutritional yeast
  • 1 tsp turmeric
  • 1 tsp sriracha
  • Zest of ½ of a lemon
  • Optional:
  • ½ tsp spirulina

Mix and enjoy, best eaten by the spoonful!

How to sprout lentils (yields ~1 cup sprouted lentils)

  • Add 1 cup dried lentils in a bowl with water to cover by at least 2 fingers
  • Let soak for minimum 4 hours, or overnight to plump
  • Once plumped, drain and rinse
  • Spread soaked lentils on a flat tray or plate and cover with a damp, sterile dish towel or double paper towel and keep it damp throughout the day
  • Keep out of direct sunlight and AC vents
  • Rinse once or twice during second day and return to tray
  • Once a “tail” even just begins to sprout, they are ready to consume
  • Continue letting them sprout to your desired tail length, then rinse, drain and either eat or store, refrigerated to keep for several days
  • Consume within 3-5 days

Share with us how YOU might use your sprouted lentils, especially any variations you come up with. We can’t wait to hear back from you and see your own pictures! Post your photos, questions or comments by tagging us on Instagram or Facebook

Thank you, and please, play with your food…
-Chef Nina

Presto Vegan Pesto!

We are but one week from when i enjoyed teaching a  “plein-air” (which just means outdoors) cooking class on a beautiful day, under deep blue skies (no filter needed kind of a day!) and vitamin-D rich sunshine 
offering the gardeners from the local Methodist Church’s Community Garden a cooking class on how to make the very most of their abundant organic veggie harvest.  And here we are, just a few short days later,  all practicing “Social Distancing” and “Self-Isolation” doing our patriotic bits to help flatten the curve.
Their lush late season harvest included many varieties of onions, purple, yellow, green, bunching varieties, and scallions, so I chose to invent a variation on Pesto, utilizing the tall stalks of onion greens, which folks tend to toss and waste. I pride myself on being a #zerowaste chef, or at least strive to get as close to zero waste as possible, so i found this a brilliant possibility.  Now, just hoping ti would taste divine, too, otherwise it would be so brilliant, after all, lol!   With a further challenge, I also opted to keep it budget-friendly, so instead of walnuts or heaven forbid, pignoli nuts most commonly featured in traditional pesto recipes, I picked sunflower seeds. Both choices actually worked brilliantly! Finally, because I’ve seen the call to keep clients healthy, I aim for no-oil recipes as often as possible.  So, this pesto is more of a paste, than a sauce. And, it works!
Ingredients:
1 bunch basil
1 bunch scallions (or the equivalent e.g. in fresh onion tops.)
1/2 cup nutritional yeast
1 and 1/2 cups shelled sunflower seeds (raw or roasted)
2 garlic cloves (raw is suggested but these could also be roasted if you prefer the flavor)
1/2/ cup Nutritional yeast
1/4 cup olive oil oil (or enough for a paste to form in the blender, you may need a little more than 1/4 cup). You might use infused oil i(e.g. with basil stems). If you don’t want to use additional oil and a paste has not yet formed, use hot water for the additional liquid. If you don’t want to use oil at all, you may substitute hot vegetable broth for the entire 1/4 cup of oil
2 big cloves garlic (raw is recommended but you could use roasted)
Lemon zest from one lemon
Squeeze of lemon juice (this is approximately the juice that you can squeeze from one half lemon)
Directions:
Blend all ingredients together to form a paste.

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Cason Garden Pickled Cabbage

This is the recipe followed for the Cason Community Garden Class taught on 3/14/20

This recipe was first published on https://omnivorescookbook.com and is authored by, Maggie Zhu it is with admiration that we share this with you and encourage you to visit the site there for more great recipes in addition to the one we are sharing.

Ingredients
Pickling mix
1 1/2 cups rice vinegar
1/2 cup water
3/4 cup sugar
1 teaspoon salt
3 cloves garlic , smashed
4 red chili peppers more if desired (Optional)
1 teaspoon Sichuan peppercorns (Optional)
1 lbs (450 g) cabbage (about half of a small head of cabbage)
1 large carrot , peeled
2 tablespoons salt

Instructions:
Combine the rice vinegar, water, sugar, salt, and chili peppers in a small saucepan. Heat over medium heat until it reaches a simmer.

Cook, stirring occasionally, for 5 minutes, until the sugar is dissolved.

Use a clean spoon to taste the pickling liquid to see if it has the desired spice level. You can simmer it for a bit longer if you want the liquid to taste spicier. Once done, set aside and allow to cool.

Cut out the cabbage core and discard it. Tear the leaves into bite-size pieces. Cut the carrot into 1/4” (1/2 cm) thick half-moon shaped slices.

Combine the cabbage, carrots, and 2 tablespoons of salt in a big bowl. Toss it with your hands so the veggies are coated with salt.

Let sit at room temperature for 30 minutes, up to 1 hour (no more than an hour).

Drain and discard the salted water released by the veggies. Rinse the veggies twice.

Drain thoroughly, and squeeze out the excess water from the veggies. Transfer them into a large container (or a jar).

Add the crushed garlic and Sichuan peppercorns (if using) into the same container.

Add the cooled pickling liquid. Press the veggies so they are submerged in the liquid. It is fine if a small fraction of the veggies are poking out from the liquid (because the veggies will shrink over time and become submerged).

Seal the container and allow to pickle for 3 days in the fridge.
The pickles will start to taste good after 1 day, but the sourness will come through at day 3. Make sure to use a clean utensil to pick out the pickles every time you serve them. They will stay good in the fridge for 2 to 3 weeks.

Nutrition
Serving: 1serving | Calories: 32kcal | Carbohydrates: 7.6g | Protein: 0.9g | Fat: 0.1g | Sodium: 91mg | Potassium: 134mg | Fiber: 1.7g | Sugar: 5.3g | Calcium: 28mg

 

What do you think about this recipe? Let me know in the comments below and be sure to join my meal prep  CommUNITY on Facebook!

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Disclaimer:
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.
Read more about Chef Nina and her love for helping others succeed.

 

Artin’ around with Food

I was part of a groundbreaking event earlier this month. My first ever meal in the gallery and I’m humbled to make the dishes for the special dishes, by ceramicist and artist in residence, Nikki Lau!

I cannot wait to be a part of more fabulous events such as this! Yes, this means I am open for collaborations so be sure to let me know at: NinaKauderWellness@gmail.com if you have an event you’d like to combine forces on.

In case you didn’t get the pleasure of being at our table or attending this amazing event, please allow me to take you on a menu tour of our delights!

Also included, are the various prices for these amazing art dishes available at the Armory Arts Center from Nikki Lau!

March 2nd, 2020, Global Bites Menu:

Appetizer: Raw Vegan Creamed Indian Spinach on Lime/Kale Veggie Crackers, and Tomato/Golden Flax Crackers, with Mango Salsa

(Speckled Half Moons $25ea)
  • Cloud Salads w/ Sprouts, Backyard Tomatoes and Spirulina Vinaigrette

    (White Clouds $65ea)
  • Coconut Curried Primavera Soup

    (Pink Mugs, Hematite Double-Handled $40ea)
  • Chocolate Sampler Moon: Raw Coconut Cacao Truffles, Chocolate Dipped Ginger & Mango Feathers, Cherry Pistachio Mounds

    (Large Speckled Moons $35ea)
  • 2 Rieslings

    Blue & White Mugs ($35 ea)

Vegan Tom Kha Gai Soup

  • Author: Nina Kauder
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 8 cups (4 servings) 1x
  • Category: Soup, Gluten-free, Dairy-free, Paleo, Vegan, Pegan, (Omnivore if you add chicken)
  • Method:  Stove top, pressure cooker, instant pot,
  • Cuisine: Thai

 

  • 1 Onion (ok to sub shallot), sliced
  • 1/4 Cup Ginger, sliced into ⅛ inch thick slices, skins ok (start with a 2 inch piece – or use 2 Tbs ginger paste)
  • 1 –2 cups veggie broth
  • 8 ounces sliced mushrooms (button, shiitake, cremini) or sub other favorite veggies like bell pepper, carrot, zucchini, snow peas, etc.
  • 1 pound crispy Tofu, optional
  • 8 Kefir lime leaves, or Cilantro, optional
  • 2 cans coconut milk (full fat)
  • 2–4 fresh Thai Chilies, or add chili paste to taste at the end
  • 3 tablespoons fish sauce (or sub vegan fish sauce)
  • 1 1/2 teaspoons salt
  • tablespoons lime juice (1–2 limes)
  • 2 teaspoons palm, coconut or brown sugar

Serve this on its own, over jasmine rice, rice noodles, or even shirataki noodles, made from konjac yam,  which are worthy of their own recipe and blog post on their own rights!

 

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
 

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.

 

Have you made Tom Kha Gai before? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

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DISCLAIMER
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Raw Chocolate Mousse – Aztec Style!


This Valentine’s day, I return to my Raw-Vegan roots to re-create a classic, that now honors our current wellness paths, skating through Keto, Paleo as well as Vegan.  Either way, it’s a classic, this time with an Aztec twist!

Enjoy the healing & aphrodisiac qualities and if you do try it out, please tag us at  #practicalwisandwellwithnina so we can enjoy your experience too!

Raw Chocolate Mousse – Aztec Style!

Author: Nina Kauder   

  • Prep Time:10 minutes, no cook time 😉
  • Yield:2 cups (8 “shot-glass” servings or 4 desserts)
  • Method: Food Processor or Blender
  • Cuisine:Keto, Vegan, Paleo, Pegan, Gluten-free, Dairy-free

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Ingredients:

-8 Dates, Soaked, with pits removed – see instructions below to make “date paste”

-1 Haas-style Avocado, pit removed

-1 Cup UNSWEETENED Non-Dairy Nut Milk, or Grain Milk if not concerned with Paleo/Keto

-½ Cup Coconut Butter, aka “coconut manna”

-½ Cup Cacao, Cocoa, or Carob Powder

-1 tsp Vanilla Extract

-½ tsp Cinnamon, to taste

-Chili Powder, to taste (try Ethiopian Berbere spice, for more floral notes with your heat!)

Health Benefits:

Cacao – Highest Plant-Based Source of iron, with 40 times the antioxidant power of blueberries, and more calcium than cow’s milk

Avocado – More potassium than bananas, loaded with beneficial fiber, can lower cholesterol and triglycerides

Dates – Reduce your blood pressure, help maintain bone mass and blood sugar balance

Coconut – A good source of

Cinnamon – Anti-diabetic with impressive anti-inflammatory properties

Berbere – Improves circulation, heart health and helps fight ulcers and prostate cancer.

Method:

Soak dates overnight in just enough water to cover. Once plumped, discard pits and puree the hydrated “flesh” of the dates using your blender or food processor, along with the soaking water to make your date paste.

Combine the date paste and all the rest of the ingredients in the bowl of your food processor and blend till silky smooth. Remove and place in fridge or freezer as it can be served as a pudding or rich “nice cream”, full of pleasure and medicinal benefits! Cheers!!

Notes:

  • Kept frozen, this dessert makes a great “nice cream”!
  • Once refrigerated, this will keep up to a week.
  • This recipe is a NO Oil recipe. To learn why I no longer cook with oil, click here
  • Carob, as a substitute, is a star with its own merits: It’s a fine source of calcium and antioxidants, without any oxalates, is high in fiber, virtually NO-fat AND relieves diarrhea (amazing #amiright?!)
  • If you like your dark chocolate just a little sweeter, you can add stevia, though I much prefer using 4 more soaked dates or another teaspoon(s) to taste, of Maple Syrup if desired. Stevia will keep it Paleo/Keto if that’s important to you. The addition of chili powder and cinnamon should keep this from needing to be any sweeter, though!
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