Snacks
Energy Truffles
This will give you long burning energy.
Saturated fats are part of a whole foods, nutrient dense diet.
Roles of fat in the body:
Provide a source of energy
Building blocks for cell membranes and hormones
Required for the absorption of fat-soluble vitamins A, D and K
Required for the adequate use of proteins
Serve as a protective lining for the organs
Play a role in slowing the absorption of food for proper energy regulation.
Almond coconut truffle
Ingredients
1 cup properly prepared almonds, walnuts or cashews
1 cup organic, virgin coconut oil
1 cup organic, shredded, unsweetened coconut organic
2 TBS dried organic fruit - chopped tiny
1 T cinnamon (optional)
1 T ground flax seed (optional)
Chop nuts in food processor until coarse meal.
Add rest of ingredients and process until combined.
Put mixture in refrigerator to harden, approx.. 15-20 minutes.
Using a small melon-baller, make into truffles.
Store in refrigerator.
Eat these when you are close to having a low blood sugar slump, before exercising and/or before bed.
Coconut Coconut truffle
1 cup coconut, shredded, unsweetened, organic
1/2 cup coconut manna
1/2 cup coconut oil, raw, organic
dash of salt (optional)
1.5 T honey
Mix all together in bowl with hand mixer, put in fridge to set and then use melon-baller to shape, put on plate and press one organic dark chocolate chip on top
put back in fridge for easy serving
Halleva truffle
1 cup coconut manna
1 cup tahini, organic
1.5-2 T honey
Mix all together with a hand mixer in medium bowl. Put in fridge to set, then use melon-baller to shape and place on plate and back in fridge.
Other variations:
Mix together the following:
1 cup coconut oil
1 cup coconut manna
2 cups coconut (shredded, unsweetened)
3 T honey - after adding per the below variations, may need to adjust honey
dash of sea salt
Separate into portions to try different recipes.
1. Lemony coconut truffles
ADD 1.5 tsps. pure lemon extract and juice of one lemon
Can adjust to taste on both additions. Can also add ginger for a little zing.
2. Chocolate almond truffles
ADD 1/4-1/2 cup chopped (Cuisinart) properly prepared almonds, 1 TBS (or to taste) raw cacao powder and 1.5 tsps. pure almond extract (adjust to taste)
Can take out almond extract and add cayenne pepper or other hot pepper.
3. Banana coconut truffles
Add frozen banana and honey to taste.
Experiment and make your own variation-send the recipe to me please : ) Anytime you're in the kitchen try to cook to taste.
FLAX MAX POWER PROTEIN BARS
INGREDIENTS:
1 c raw almonds or macadamia nuts
1 c walnuts
1/2 c ground flaxseed
1/2 c shredded coconut (unsweetened)
1/2 c nut butter of choice
1/2 tspn sea salt
1/2 c coconut oil
1-1/2 Tbsp raw honey
1 Tbsp vanilla extract
1/2 cup raisins, gojis, or other chopped dry fruit of choice
1/2 cup cocao nibs
PREPARATION:
Pulse nuts, ground flaxseeds, coconut, nut butter and salt in a food processor until coarsely
ground. Gently melt the coconut oil by placing the glass jar into warm water to soften enough to
scoop or pour and measure. Add coconut oil to food processor along with remaining ingredients.
Pulse to create a coarse and pasty mixture. Press mixture into an 8 x 8 glass baking dish Chill in
refrigerator for 1 hour , until mixture hardens. Cut into bars and store in refrigerator.
CHOCOLATE NAKAYUMMIES from www.replenishpdx.com
INGREDIENTS:
1/2 cup gently melted coconut oil
another 1/2 cup gently melted coconut oil or (preferably) cacao butter*
scant 1/2 cup raw honey
1 teaspoon sea salt
1 teaspoon peppermint extract (or more to taste) ~ optional
1/2 cup carob powder
1/2 cup cacao powder
PREPARATION:
Mix all ingredients into melted oil in bowl. Work the ingredients to be sure they are well
integrated and there are no clumps of carob or cacoa. Scoop rounded spoonfuls into
mini muffin or candy cups. I actually use a flexible silicon ice cube tray that creates
candies in the shape of a heart. Be sure to get some honey in each scoop so that it
doesn’t all sink to the bottom.
Freeze for an hour or until candies are hardened.
Serve these candies directly from the freezer.
*This is the butter or oil extracted from the chocolate bean. You can usually find it in
the raw food section of your health food store in bags. It smells deliciously like white
chocolate, as that is where white chocolate originally came from! If you cannot find the
cacao butter, the coconut oil works just fine. That option will tend to melt a little more
quickly than those that use both oils.
From my co-group leader Robin:
Raspberry Honey Coconut Cups
Ingredients
1 cup Coconut Cream Concentrate or coconut butter
1 cup raspberries -fresh or frozen (could use strawberries, blackberries or blueberries but raspberries give it a nice tartness)
1 cup Coconut Oil
⅓ cup raw honey
¼ cup unsweetened shredded coconut
¼ cup cashews, chopped (or other nut of choice)
Instructions
Place a small saucepan over medium heat.
Add raspberries and honey. Mix to help break down the berries
Once your berries have warmed and break apart, add your
coconut oil and coconut cream concentrate.
Mix thoroughly.
Remove from heat and add your shredded coconut and cashews.
Line your muffin tin with silicone liners or paper muffin liners, pour mixture into each cup to a height that you
prefer, then place in freezer for 20 minutes.
Consume.
Store in freezer if you have self control!
and from my co-group leader Terri:
Maca Balls
1/2 cup raw maca powder
pinch of sea salt
1/2 cup raw cocao powder
1 cup nut butter ( I like almond)
1 T coconut oil
dash of vanilla
1 tsp cinnamon
pinch (or more) of cayenne
1 T maple syrup
put all in food processor, process until smooth, roll into balls and refrigerate. Makes 20
JELLO
dissolve 5-7 scoops of gelatin from grass fed animals in 2 cups of water over medium heat.
add 1 can Native Forest (bpa free can) whole coconut milk and dissolve
Remove from heat, add stevia to taste and cut up or pureed fruit if desired and one cup of water or organic juice
pour into 9x13 pan and refrigerate. cut into squares. The more gelatin you use, the "gummier" they come out.
Experiment with these with coconut shreds or other goodies like chopped nuts or kefir or yogurt. Be sure and wait
for jello to cool before adding any probiotic foods.
Energy Truffles
This will give you long burning energy.
Saturated fats are part of a whole foods, nutrient dense diet.
Roles of fat in the body:
Provide a source of energy
Building blocks for cell membranes and hormones
Required for the absorption of fat-soluble vitamins A, D and K
Required for the adequate use of proteins
Serve as a protective lining for the organs
Play a role in slowing the absorption of food for proper energy regulation.
Almond coconut truffle
Ingredients
1 cup properly prepared almonds, walnuts or cashews
1 cup organic, virgin coconut oil
1 cup organic, shredded, unsweetened coconut organic
2 TBS dried organic fruit - chopped tiny
1 T cinnamon (optional)
1 T ground flax seed (optional)
Chop nuts in food processor until coarse meal.
Add rest of ingredients and process until combined.
Put mixture in refrigerator to harden, approx.. 15-20 minutes.
Using a small melon-baller, make into truffles.
Store in refrigerator.
Eat these when you are close to having a low blood sugar slump, before exercising and/or before bed.
Coconut Coconut truffle
1 cup coconut, shredded, unsweetened, organic
1/2 cup coconut manna
1/2 cup coconut oil, raw, organic
dash of salt (optional)
1.5 T honey
Mix all together in bowl with hand mixer, put in fridge to set and then use melon-baller to shape, put on plate and press one organic dark chocolate chip on top
put back in fridge for easy serving
Halleva truffle
1 cup coconut manna
1 cup tahini, organic
1.5-2 T honey
Mix all together with a hand mixer in medium bowl. Put in fridge to set, then use melon-baller to shape and place on plate and back in fridge.
Other variations:
Mix together the following:
1 cup coconut oil
1 cup coconut manna
2 cups coconut (shredded, unsweetened)
3 T honey - after adding per the below variations, may need to adjust honey
dash of sea salt
Separate into portions to try different recipes.
1. Lemony coconut truffles
ADD 1.5 tsps. pure lemon extract and juice of one lemon
Can adjust to taste on both additions. Can also add ginger for a little zing.
2. Chocolate almond truffles
ADD 1/4-1/2 cup chopped (Cuisinart) properly prepared almonds, 1 TBS (or to taste) raw cacao powder and 1.5 tsps. pure almond extract (adjust to taste)
Can take out almond extract and add cayenne pepper or other hot pepper.
3. Banana coconut truffles
Add frozen banana and honey to taste.
Experiment and make your own variation-send the recipe to me please : ) Anytime you're in the kitchen try to cook to taste.
FLAX MAX POWER PROTEIN BARS
INGREDIENTS:
1 c raw almonds or macadamia nuts
1 c walnuts
1/2 c ground flaxseed
1/2 c shredded coconut (unsweetened)
1/2 c nut butter of choice
1/2 tspn sea salt
1/2 c coconut oil
1-1/2 Tbsp raw honey
1 Tbsp vanilla extract
1/2 cup raisins, gojis, or other chopped dry fruit of choice
1/2 cup cocao nibs
PREPARATION:
Pulse nuts, ground flaxseeds, coconut, nut butter and salt in a food processor until coarsely
ground. Gently melt the coconut oil by placing the glass jar into warm water to soften enough to
scoop or pour and measure. Add coconut oil to food processor along with remaining ingredients.
Pulse to create a coarse and pasty mixture. Press mixture into an 8 x 8 glass baking dish Chill in
refrigerator for 1 hour , until mixture hardens. Cut into bars and store in refrigerator.
CHOCOLATE NAKAYUMMIES from www.replenishpdx.com
INGREDIENTS:
1/2 cup gently melted coconut oil
another 1/2 cup gently melted coconut oil or (preferably) cacao butter*
scant 1/2 cup raw honey
1 teaspoon sea salt
1 teaspoon peppermint extract (or more to taste) ~ optional
1/2 cup carob powder
1/2 cup cacao powder
PREPARATION:
Mix all ingredients into melted oil in bowl. Work the ingredients to be sure they are well
integrated and there are no clumps of carob or cacoa. Scoop rounded spoonfuls into
mini muffin or candy cups. I actually use a flexible silicon ice cube tray that creates
candies in the shape of a heart. Be sure to get some honey in each scoop so that it
doesn’t all sink to the bottom.
Freeze for an hour or until candies are hardened.
Serve these candies directly from the freezer.
*This is the butter or oil extracted from the chocolate bean. You can usually find it in
the raw food section of your health food store in bags. It smells deliciously like white
chocolate, as that is where white chocolate originally came from! If you cannot find the
cacao butter, the coconut oil works just fine. That option will tend to melt a little more
quickly than those that use both oils.
From my co-group leader Robin:
Raspberry Honey Coconut Cups
Ingredients
1 cup Coconut Cream Concentrate or coconut butter
1 cup raspberries -fresh or frozen (could use strawberries, blackberries or blueberries but raspberries give it a nice tartness)
1 cup Coconut Oil
⅓ cup raw honey
¼ cup unsweetened shredded coconut
¼ cup cashews, chopped (or other nut of choice)
Instructions
Place a small saucepan over medium heat.
Add raspberries and honey. Mix to help break down the berries
Once your berries have warmed and break apart, add your
coconut oil and coconut cream concentrate.
Mix thoroughly.
Remove from heat and add your shredded coconut and cashews.
Line your muffin tin with silicone liners or paper muffin liners, pour mixture into each cup to a height that you
prefer, then place in freezer for 20 minutes.
Consume.
Store in freezer if you have self control!
and from my co-group leader Terri:
Maca Balls
1/2 cup raw maca powder
pinch of sea salt
1/2 cup raw cocao powder
1 cup nut butter ( I like almond)
1 T coconut oil
dash of vanilla
1 tsp cinnamon
pinch (or more) of cayenne
1 T maple syrup
put all in food processor, process until smooth, roll into balls and refrigerate. Makes 20
JELLO
dissolve 5-7 scoops of gelatin from grass fed animals in 2 cups of water over medium heat.
add 1 can Native Forest (bpa free can) whole coconut milk and dissolve
Remove from heat, add stevia to taste and cut up or pureed fruit if desired and one cup of water or organic juice
pour into 9x13 pan and refrigerate. cut into squares. The more gelatin you use, the "gummier" they come out.
Experiment with these with coconut shreds or other goodies like chopped nuts or kefir or yogurt. Be sure and wait
for jello to cool before adding any probiotic foods.
