10 Healthy Treats: Sweet & Savoury

March 1, 2019

Summer is going to be here before you know it (we hope so anyways...)! There is always that desire to have that "summer bod" ready. It's hard to beat those cravings, so we put together some healthy treats you won't feel guilty about indulging in! 

 

- SWEET TREATS -

 

NO BAKE HEALTHY CHOCOLATE CHIP BLONDIES​

By: Laura Fuentes

We love how she paired these with tasty fruit, making it the perfect snack or dessert! 

 

INGREDIENTS

  • 1/2 cup + 2 tablespoons coconut flour, sifted

  • 1/2 cup mashed banana

  • 1/4 cup peanut butter

  • 1/4 cup honey or maple syrup

  • 1/2 teaspoon vanilla

  • 2 tablespoons mini chocolate chips

INSTRUCTIONS

  1. Line an 8×4 loaf pan with parchment paper.

  2. In a large bowl, mash the banana, add peanut butter, honey, and vanilla. Once the mixture is cohesive and creamy, add in the coconut flour and combine well. The final step is to add in chocolate chips and combine.

  3. Spread mixture into a lined pan with your hands, pressing down and spreading evenly, to about 1/2 thick. Refrigerate for 1-2 hours until firm.

  4. Picking up the parchment paper, remove from pan and cut into individual squares.

  5. You can wrap them individually or in an airtight container and refrigerate them for a week. They can also be wrapped individually and frozen for up to a month.

 

DARK CHOCOLATE COCONUT OIL FUDGE

By: Wholefully

Yes, you did read that correctly, HEALTHY FUDGE! I have been obsessed with coconut for a while now, and it is so easy to cook with! 

 

INGREDIENTS

  • 1/2 cup melted coconut oil

  • 1/4 cup honey or maple syrup

  • 1/2 cup unsweetened cocoa powder

  • 1/4 teaspoon vanilla extract

  • Pinch of salt

  • Unsweetened shredded coconut, for garnish

INSTRUCTIONS

  1.  Line a small square dish (I use this small square glass food storage container—it’s perfect for this batch size) with parchment paper. Set aside.

  2. In a small bowl, whisk together the coconut oil, honey or maple syrup, cocoa powder, vanilla, and salt until very smooth. If the mixture doesn’t come together, heat over very low heat in a small saucepan until very smooth.

  3. Pour mixture into the prepared dish. Refrigerate until solid, about an hour, then sprinkle the shredded coconut on top, and cut into 9 small pieces. If you’re in a hurry, pop it in the freezer and you’ll be ready to go in about half the time—although you might need to use a knife run under hot water to cut through it.

 

NO SUGAR ADDED BLUEBERRY MUFFINS 

By: A Joyfully Mad Kitchen

Who doesn't like a classic blueberry muffin?! Happy to report that there are healthy ways to make them! A Joyfully Mad Kitchen goes into great detail to ensure you don't miss a beat making these healthy treats!

 

INGREDIENTS

  • 1 cup pitted dates, chopped (10-12 dates)

  • 1/2 cup water boiling

  • 1 cup of all purpose flour

  • 1 1/2 cups old-fashioned oats

  • 2 teaspoon baking powder

  • ½ teaspoon baking soda

  • ½ teaspoon salt

  • 2 teaspoons cinnamon

  • 1 teaspoon vanilla extract

  • 2 large eggs

  • ¾ cup unsweetened almond milk

  • 1 1/2 cups of blueberries

INSTRUCTIONS 

  1. Preheat oven to 350 degrees.

  2. Start a small pot of 1/2 cup water and wait for it to boil.

  3. Place chopped dates into a blender. Then pour boiling water on top of the dates. Blend until dates are pureed.

  4. Add remaining ingredients (except blueberries) to blender, starting with the dry ingredients.

  5. Once all ingredients are in the blender, blend until mixture comes together.

  6. Gently fold in blueberries with a rubber spatula.

  7. Pour directly into a greased or lined muffin pan, about 3/4 full.

  8. Bake for 18-22 minutes, until the center of the muffins bounce back when gently poked.

  9. Allow to cool for two minutes in muffin tin before moving to a wire cooling rack.

 

WATERMELON LIME SORBET
By: Eat the Gains

I can't believe how easy this recipe is! If this doesn't get you in the mood for the warmer months I don't know what will! So refreshing!

 

INGREDIENTS

  • 5 heaping cups cubed watermelon (about 750 grams)

  • 3 tablespoons lime juice

  • pinch of sea salt (optional)

INSTRUCTIONS

  1. Place cubed watermelon on a parchment lined baking sheet or plastic cutting board and freeze for 5 hours, or until frozen.

  2. Place lime juice, frozen watermelon*, and sea salt (if using) in a Vitamix or high powered blender or food processor. Blend until watermelon is broken down into shaved ice type consistency.

 

BANANA CINNAMON ROLLS

By: Feasting on Fruit

It's hard to resist a cinnamon roll... and now you don't have to! Treat yourself with this easy-to-make AND healthy version!

 

INGREDIENTS

  • 4 spotty bananas

  • Cinnamon

DATE PASTE

  • 1 cup Medjool dates (about 12)

  • 1/2 cup water

  • Optional: 1 tsp vanilla and/or a pinch of salt

INSTRUCTIONS

  1. Preheat the oven to 250F

  2. Slice the bananas lengthwise into 3 strips each (see tips in the post and watch the video for technique).

  3. Lay out the slices on 2 baking trays lined with parchment paper. Do not overcrowd. I recommend 6 slices per tray. If you have any smaller strips that broke, lay them out too.

  4. Bake for 1 hour at 250F.

  5. Remove from the oven and let them cool for 15-20 mins.

  6. Gently run a finger or dull knife under each slice to release it from the pan. Flip them over so the side with more moisture is facing upwards.

  7. Blend all the ingredients for the date paste.

  8. Spread about 1 tablespoon of date paste down the length of a banana slice. Sprinkle with cinnamon. Roll.

  9. Repeat with the remaining slices. You can roll the shorter pieces inside the longer strips.

  10. Arrange all the rolls on one lined pan.

  11. Return them to the oven for 1.5-2 hours at 250F.

  12. Remove from the oven. Allow to cool. Eat immediately or refrigerate for a firmer consistency. Keep leftovers in the fridge.

 

- SAVOURY TREATS -

 

CRISPY BAKED BUFFALO CAULIFLOWER WINGS

By: Rachl Mansfield

I'm OBSESSED with making cauliflower bites! The possibilities are endless, but we thought we'd share a delicious wing version.

 

INGREDIENTS

  • 1/2 cup unsweetened almond milk

  • 1/2 cup water

  • 1/2 cup almond flour

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon cumin

  • 1/2 teaspoon paprika

  • 3/4 cup Tessemae's Mild Buffalo Sauce (or hot if you prefer)

  • 1 tablespoon butter (vegan butter if needed)

  • 2 small heads of cauliflower cut into florets (or 1 large)

INSTRUCTIONS

  1. Preheat oven to 425 degrees

  2. Line a baking tray with parchment paper and grease well

  3. Mix together milk, water, almond flour and spices in a large bowl

  4. Toss in cauliflower to evenly coat, alternatively you can dip each floret by hand

  5. Add to tray then bake in oven for 30-40 minutes

  6. While cauliflower is baking, whisk together buffalo sauce and butter in small sauce pan, bring to a low boil then set aside

  7. Remove cauliflower from oven once golden brown (about 30-40 minutes)

  8. Now you can either let the cauliflower cool then toss in buffalo sauce in a bowl OR you can pour the buffalo sauce on top of the cauliflower on tray

  9. Bake for additional 30 minutes on 425 then enjoy!

  10. I paired mine with an avocado cream sauce (see Huevos Rancheros Recipe) but also use ranch or blue cheese!

OPTIONAL AVOCADO CREMA

(Pulse together ingredients in blender or food processor until creamy, about 30 seconds)

  • 1 avocado

  • 2 tablespoons mayo of choice (I used a vegan one)

  • 2 tablespoons cilantro

  • 1/2 lime, juiced

 

SPINACH FETA MUFFINS

By: 12 Tomatoes

We all know that spinach is really good for you, and we all know that cheese is the best... so putting them together for a healthy treat? Yes please!

INGREDIENTS

  • 1/2 poud frozen spinach, thawed

  • 1/2 poud feta cheese (fat-reduced, if desired)

  • 2 cups flour

  • 2 teaspoons baking powder

  • 1 teaspoon salt

  • 2 eggs, beaten

  • 1/3 cup olive oil

  • 1 1/3 cups milk

INSTRUCTIONS

  1. Preheat the oven to 350 degrees Fahrenheit.

  2. Line a 12-cup muffin pan with paper baking cups.

  3. Cut the feta into small cubes.

  4. Mix the flour, baking powder and salt together in a bowl.

  5. Combine the spinach, beaten eggs, olive oil and milk in a separate bowl.

  6. Add the dry mixture to the spinach mixture; do not overmix. Fold in the feta.

  7. Divide the mixture evenly in the muffin cups. Bake for about 20 minutes.

 

GARLIC, HERB & PARMESAN ROASTED CHICKPEAS

By: My Fussy Eater

Who else love snacking while they're on the computer? It's hard to be healthy in these moments since, for the most part,  you're mindlessly snacking. This is a perfect treat for such occassion! 

 

INGREDIENTS

  • 1 can cooked chickpeas (240g drained weight)

  • 1.5 tbsp olive oil

  • 1 tsp garlic, crushed

  • 1/2 tsp dried oregano

  • 2 tbsp parmesan, grated

  • salt and pepper to taste

INSTRUCTIONS

  1. Preheat the oven to 200c and line a baking tray with baking parchment.

  2. Drain the water from the chickpeas and place them between several layers of kitchen paper. Leave for 15 minutes, allowing as much moisture as possible to transfer onto the paper.

  3. Mix the oil, garlic and oregano together in a bowl. Add the parmesan and then season with salt and pepper to taste. Add the chickpeas and stir until well combined.

  4. Spread the chickpeas onto the baking tray and roast for 30-40 minutes, turning 3 or 4 times.

  5. Allow the chickpeas to fully cool before removing from the tray. This will help to keep them crunchy and stop them going chewy. Store in an air-tight jar for 2-3 days.

 

BAKED SWEET POTATO CHIPS

By: Eat Drink Paleo

Chips, I repeat... CHIPS. I love that you can personalize these with your favourite spices and herbs.

 

INGREDIENTS

  • 2 medium sweet potatoes, sliced very thinly

  • 3 tablespoons of good quality olive oil

  • Baking/parchment paper

  • 1 teaspoon sea salt (and other spices or herbs you like)

INSTRUCTIONS

  1. Preheat the oven to 200 C / 390 F.

  2. In a mixing bowl, toss the sweet potato slices with olive oil until evenly coated.

  3. Place a piece of parchment /baking paper on two flat baking trays. Spread the sweet potato slices in a single layer, without overlapping if possible. Bake for 20-25 minutes, until crispy, turning them over half way through. When you turn the slices over, you may need to move some of the slices around the tray, depending on the hot spots in your oven. Check them at a 20-minute mark, to make sure they don’t get too burnt around the edges. If some of the chips seem done, remove them from the tray and leave the rest to bake for a little longer.

  4. Finally, season the chips with a generous amount of salt. If using other spices, I recommend seasoning the chips before going in the oven so the spices stick to the oil.

 

DILL PICKLE POPCORN

By: Kay Nutrition

We were just talking about popcorn in the office the other day! It is so easy to personalize popcorn as well.

 

INGREDIENTS

 

Popcorn:

  • 1/4 cup corn kernels (or 1 bag plain microwave popcorn)

  • 4 tablespoons butter

Dill Pickle Seasoning:

  • 1 teaspoon dried dill

  • 1 teaspoon onion powder

  • 1 teaspoon garlic powder

  • 1/2 teaspoon mustard powder

  • 1/2 teaspoon coriander

  • 1/2 teaspoon sea salt

INSTRUCTIONS

  1. Heat 2 tablespoons of butter in a heavy bottom pot on medium heat and allow to melt.

  2. Once melted, add corn kernels, cover with a lid and allow all kernels to pop. (If using microwave popcorn, pop as per bag directions and omit the first 2 tablespoons of butter from the recipe.)

  3. While the popcorn is popping, combine all of the spices in a small bowl or jar and set aside. Melt the remaining 2 tablespoons of butter in a small saucepan or dish in the microwave and set aside.

  4. Once the popcorn is ready, drizzle with melted butter and sprinkle with dill pickle seasoning to your liking.

 

- ENJOY! -

 

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