Lemon Raspberry Swirl Bars (Vegan & GF)

IMG_1611 (1)Lemon bars were my favorite. That is until I decided to take it up a notch and add my favorite chia raspberry jam to the equation!

These bars are the perfect balance between creamy and tangy, and make for a great afternoon snack or after dinner dessert. Or, you could just eat them for breakfast if you can’t wait!

Lemon Raspberry Swirl Bars:

IMG_1988

INGREDIENTS:

CRUST

  • 1/3 cup dates, pitted
  • 1/4 tsp. vanilla extract
  • 1/8 tsp sea salt
  • 2 1/2 cups dessicated unsweetened coconut

FILLING

  • 2 cups cashews
  • 1-2  cups full fat coconut milk
  • 2 tablespoons maple syrup
  • Lemon zest from 1 lemon
  • 1/2 cup fresh lemon juice (1-2 lemons)
  • 2 Tablespoons coconut oil
  • 1/2 teaspoon turmeric (for color)

METHOD

  1. Make your chia seed jam
  2. Soak your cashews in water for 3-4 hours.
  3. In a food processor, chop the crust ingredients until it makes a dough like consistency
  4. In a 8×8 pan lined with parchment paper, press the crust into the bottom in an even layer. Make sure to pack the crust tightly or it will fall apart and that would be tragic.
  5. In a food processor or blender add drained cashews, lemon juice, coconut oil, coconut milk, turmeric, maple syrup, and lemon zest. Blend until nice and creamy. Add more coconut milk as needed. Make sure there are no cashew chunks left.
  6. Pour the lemon mixture onto the crust.
  7. With a spoon, place around 9 evenly spaced dollops of jam on the mixture.
  8. Swirl the mixture with a butter knife.IMG_1987
  9. Place the bars  in the freezer for at least one hour.
  10. Cut into bars.
  11. Store in an airtight container in the fridge for up to one week.

Enjoy!

xxxx

Health Coach Jenna

Raspberry Almond Thumbprint Cookies made with Chia Seed Jam

FullSizeRender (32)

Berry season is here! And it would be a shame to let all those pretty, organic berries go to waste. One of my all time favorite cookies is the raspberry almond thumbprint. Traditionally, they are made with a sugary raspberry jam, and lots of flour, butter and sugar.

But we aren’t traditional over here, are we?

That’s why I created this gluten-free, refined sugar free raspberry almond thumb print cookie made with chia seed jam.

If you haven’t made chia seed jam yet (seriously what have you been waiting for?!) then you must start now. It is so freaking delicious, and you can put it on juuuust about everything-oats, gluten-free toast, coconut yogurt.

Or just eat it on a spoon with almond butter.

Don’t judge.

FullSizeRender (33)

Raspberry Almond Thumbprint Cookies

Bake time– 10-12 minutes

Yield: 12 cookies

Ingredients:

Chia Seed Jam:

  • 1 cup washed organic raspberries
  • 1 tablespoon chia seeds
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • 3 tablespoons maple syrup

Cookies:

  • 1 1/2 cups almond flour
  • 1/2 cup all purpose gluten free flour
  • 3/4 cup coconut sugar
  • 1 egg (to make vegan replace with flax egg or chia seed egg. I have not personally tried this, but it should work!)
  • 1/4 cup melted coconut oil
  • 1/4 teaspoon sea salt
  • 1 tablespoon vanilla extract

Instructions:

  1. Preheat oven to 350 degrees.
  2. To make chia seed jam, place all jam ingredients in blender and blend until smooth. Place in glass or BPA-free plastic jar and put in fridge overnight or at least for 3 hours.
  3. For cookies, place oil, egg, coconut sugar, and vanilla in bowl and whisk together. In a separate bowl, combine flour and salt. Then slowly combine the wet and dry ingredients.
  4. Chill cookie dough in fridge for 30 minutes.
  5. Make cookie dough into 1-inch balls and place on cookie sheet lined with parchment paper.
  6. Press your thumb into each cookie
  7. Fill your thumbprint with the raspberry chia seed jam.
  8. Bake in oven for 10-12 minutes, or until slightly brown on edges.
  9. Let cool and enjoy!

xxxxx

Health Coach Jenna

 

Pumpkin Pie Smoothie

Processed with VSCO with c1 preset

Who said you can’t have dessert for brekkie? This Pumpkin Pie Smoothie is proof you can have your pie and eat it too. It’s packed with protein and healthy fats, and will keep you satisfied until lunch.

Recipe:

  • 5 frozen pumpkin cubes ( I take leftover pumpkin purée and put in ice cube trays to use for smoothie)
  • 1/2 frozen banana
  • 1 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1 tablespoon chia seeds
  • 1 1/2 cups unsweetened nut milk of your choice (I use full-fat coconut milk)
  • 1 tsp maca powder (opt)
  • 1 scoop of your favorite Non-GMO vanilla plant-based protein powder. ( I use Vega Sport Vanilla)

Put in blender and enjoy.

Happy Thanksgiving!

Health Coach Jenna

 

Goji Berry Chocolate “Cheesecake”

Goji berry and chocolate

Goji berries and chocolate are a delicious duo. I mean- not as orgasmic as peanut butter and chocolate, but pretty darn close. That’s why I created this goji berry and chocolate “cheesecake”.

And something cool I learned fro the recipe? Goji berries turn orange when you blend them! Wasn’t expecting that one.

What You Will Need:

  • 2 cups cashews
  • 2 1/2 cups unsweetened desiccated coconut
  • 1/2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/3 cup chopped dates
  • 1 cup goji berries
  • 1/3 cup and 2 tablespoons maple syrup
  • 1/3 cup and 2 tablespoons coconut oil
  • 1/4 teaspoon cinnamon
  • 1/2 cup full fat coconut milk
  • 3/4 cup raw cacao
  • 8×8 baking pan
  • baking paper

What to do:

  1. Okay y’all, first you need to take 2 cups cashews and soak em’ for about 6-8 hours.
  2. Then, we need to make the crust because it has to chill in the freezer for about an hour before we can put the filling in. For the crust take 2 1/2 cups desiccated unsweetened coconut, 1/4 tsp vanilla extract, 1/4 teaspoon sea salt, and 1/3 cup chopped dates. Put this all in blender or food processor and blend until it starts sticking together. Line an 8×8 pan with baking paper and then pack the crust into her nice and tight. Make sure to pack it hard because if you don’t the crust will fall apart and that would be tragic. Now stick her back in the freezer.
  3. For the filling: Take 1 cup goji berries and soak in water for about 30 minutes to an hour- until they are soft and plump. Drain these and put into the blender, with your drained cashews, 2 tablespoons maple syrup, 1/4 tsp vanilla extract, 2 tbs coconut oil, 1/4 tsp cinnamon, and 1/2 cup of full fat coconut milk. Blend until nice and creamy.
  4. Take your crust out of the freezer and pour your filling on top and spread nice and evenly. Now, put back in the freezer because it’s time to make our chocolate!
  5. For the chocolate, take 1/3 cup coconut oil and place in a saucepan (double broiler if you’ve got it so it doesn’t come into direct contact with heat) and stir over low heat. Add 1/3 cup maple syrup and stir. When it’s nice and warm add 3/4 cup raw cacao and a pinch of sea salt. Stir until silky smoooooth.
  6. Take your pie out of the freezer and spread the chocolate evenly on top. Place back in the freezer for a few hours.
  7. Take out and store in the fridge. I like to cut the cheesecake after it’s been in the fridge for a bit as it’s softer and easier to cut.

If you liked this please leave a comment below to let me know! And I always love to see pictures of your replications!

Enjoy y’all!

Health Coach Jenna

HealtherNotions_Logo_Stacked

Coconut Kefir- The Easiest Fermented Food You’ll Ever Make

Processed with VSCO with m3 preset

Coconut kefir is probably the most simple fermented food to make. My body just can’t digest dairy milk kefir, so I opted for the coconut milk version instead. I have previously tried to make coconut kefir with kefir grains, and failed both times. Miserably.

I don’t feel too bad because while looking on Meghan Telpner’s health blog for another coconut kefir recipe, she mentioned she has never made a successful batch of coconut kefir with kefir grains either. Instead she uses a probiotic capsule. I tried this out and the next morning I was happy to find a fresh batch of delicious coconut kefir. I was so happy, I juuuuust may have done a little happy dance.

IMG_3797.JPG

Coconut Kefir:

Ingredients:

  • 1 can (2 cups) full fat coconut milk (make sure to buy one without all the funny sounding ingredients. Arroy-D is a good choice, as well as Thai Kitchen Organic)
  • 1 probiotic capsule (about 1/4 tsp of powder). Any live kind will do.
  • 1 clean one litre mason jar.

Instructions:

  1. Stir together the coconut milk and the probiotic. If the cream and water in the tin are very separated, you may want to toss it in the blender or warm over low heat first and then whisk in the probiotic.
  2. Transfer to your jar and put a breathable cloth or folded paper towels on top. Secure with a rubber band.
  3. Let sit at room temperature for 18-24 hours. You can taste periodically with a clean spoon until desired taste is achieved. If you live in a tropical climate 8 hours is enough. 6 might even be sufficient. Just keep an eye on it. Note that the longer it ferments, the more sour it will taste. It all comes down to personal preference.
  4. Once ready, reserve 1/2 cup of coconut kefir for your next batch in a new mason jar. Place your coconut kefir in the fridge.
  5. Will keep 3-4 days, or freeze for a couple of weeks.

Second Batch Instructions:

  • Mix together your reserved 1/2 cup of coconut kefir with 2 cups (1 can) organic full fat coconut milk. Repeat steps 2-5 above.

Enjoy!

Health Coach Jenna

HealtherNotions_Logo_Stacked

Peanut Butter Chocolate Fudge

pgfudgePeanut Butter. Chocolate.  I really don’t think it gets much better than this. For those of you who have a sweet tooth like me, having healthy dessert options on hand means you are less likely to eat unhealthy sweets.

This peanut butter chocolate fudge, however, is the perfect combination of sweet and creamy, leaving your sweet tooth satisfied without all the refined ingredients. They are also a perfect dessert to make when having company. Simply prepare the fudge, stick it in the freezer, and whilst cooking dinner and dining, the fudge will be freezing! Your guests will thank you.

Prep time: 10 minutes

Freeze time: 2 hours

Ingredients:

  • 1 cup natural peanut butter ( the kind you have to stir because the oil separates)
  • 4 tablespoons of coconut oil
  • 1 and 1/2 tablespoons of maple syrup
  • 4 ounces quality dark chocolate
  • 1/2 teaspoon sea salt

Instructions:

1. Cream peanut butter, coconut oil, maple syrup, and sea salt in a bowl

2. Pour mixture into a 8×6 baking dish, lined with parchment paper

3. Top with chopped chocolate and freeze for two hours

4. Remove from freezer, carefully remove fudge by lifting edges of parchment paper

5. Cut into 1 inch squares and store in freezer separated by parchment paper

HealtherNotions_Logo_Stacked