Category: Treats

Carrot Cake Muffins with Maple Coconut Whip

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I always think that when I bake muffins, I’m going to take a peak into the oven and see these overly fluffy, luscious looking muffins that actually rise!

Many times, this does not happen. But I’ve learned that as I continue to use more denser flours, such as coconut flour and/or almond flour, there isn’t always going to be that perfect rise in my muffins.

That’s what happened with these babies! I took a peak into the oven and well…not much was happening. I thought to myself, “epic fail!” BUT…the complete opposite happened. 

Once I took a bite into these golden gems, they were the fluffiest and lightest muffins ever! I was so happy, I ate 3!

You should eat 3 too. There’s a good chance you will, especially once you’ve had them with the coconut whip on top. Oh my! It takes things to a whole other level.

  Image 8 I hope you enjoy these carrot cake muffins as much as I did. I had 2 large bags of carrots in the fridge and had to find a way to use them up before they went bad.

On a random note… do you partake in a grocery delivery? I do! And that’s why I had 2 bags of carrots. My girlfriend started up her own organic produce delivery in my city and so I get a big box of delicious, organic and mostly local fruits and veggies dropped to my door every week. 

I love it! I highly encourage you to find a local and organic produce delivery in your area. With the array of fruits and veggies that I get every week, it’s encouraged me to come up with new and exciting recipes.  Happy Baking xoxo

Carrot Cake Muffins with Maple Coconut Whip
Yields 12
Paleo, gluten free and dairy free
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. ¾ cup almond meal
  2. ½ cup coconut flour
  3. 1 tsp baking soda
  4. 1 tsp baking powder
  5. 2 tsp cinnamon
  6. 1 tsp pumpkin pie spice
  7. ¼ tsp sea salt
  8. 2 eggs
  9. ½ cup maple syrup
  10. 1 tsp ground vanilla bean
  11. ¼ cup coconut or almond milk
  12. 2 tbsp coconut oil, melted
  13. 1 mashed banana
  14. 1½ cups shredded carrots (about 4-5 large carrots, grated)
  15. Maple Coconut Whip
  16. 1-2 cups coconut cream
  17. 1 tbsp maple syrup
Instructions
  1. Preheat the oven to 350F degrees.
  2. Line a muffin pan with liners.
  3. Grate your carrots. This should equal approximately 1½ cups of packed shredded carrots. Put this amount in a small bowl and set it aside.
  4. In a bowl, combine almond flour, coconut flour, baking soda, baking powder, cinnamon, pumpkin pie spice, vanilla and sea salt with a fork. Set the bowl aside.
  5. In another bowl (large), mix the eggs, syrup, and milk with an electric mixer until well combined. Add the melted coconut oil and mashed banana to the bowl and mix with the electric mixer until well blended.
  6. Pour floue mixture into wet ingredients. Use mixer to combine ingredients together.
  7. Fold in the shredded carrots.
  8. Scope evenly into muffin pan.
  9. Bake for 30 minutes- switching the direction of the tray half way through baking to help evenly cook.
  10. To Make Maple Coconut Whip - place 1 can of coconut milk in the fridge overnight.
  11. In the morning, scoop out the hard cream from the top of the can. Place in a bowl.
  12. Add in maple syrup. Use a whisk to combine together.
  13. Serve on top of warmed carrot cake muffins 🙂
Notes
  1. The maple coconut whip is amazing to use as a frosting on cupcakes or cakes. It's so simple to make and will last 4-5 days in the fridge. I like to dip my fruit into the leftovers. Makes the perfect snack.
Holistic Wellness https://holisticwellness.ca/
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Cacao Walnut Superfood Cookies

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Boo-ya!! These cookies freakin’ rock!

I don’t know about you but my cupboards are always stocked with cacao. I use it a lot! From smoothies, to cookies, cakes, bars, and all kinds of desserts, cacao is my go-to chocolate saver. 

Did you know that cacao is one of the richest sources of Magnesium? Yup! It’s true!

Magnesium serves many, many functions in the body. From detoxification, to relaxation and sleep, this mineral is uber-importante!

Personally, I recommend supplementing with magnesium (magnesium bisglycinate is my preference). I take 400mg before bed to help with sleep and relaxation and to help relieve muscle soreness. Nothing like waking up in the middle of the night with a calve muscle cramp. You know what I’m talking’ about! It ain’t pretty. In fact, it really sucks. 

And ladies, if you’re dealing with PMS cramps, be sure to take magnesium a week prior to your period. Not only will it help with cramps, but breast tenderness too. 

OK… now onto the baking! 🙂 

These cookies, which freakin’ rock, (did I say that already?), are super soft and chewy and loaded with some incredible superfood goodness. They lasted ONE day in my house! They are also amazing crumbled and served on to of my Vanilla Maple Chia Pudding. They are Paleo approved and could be vegan if you substitute the egg for a ‘flax’ egg. 

Enjoy!

Cacao Walnut Superfood Cookies
Yields 15
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 1/4 cups almond flour/meal
  2. 1 teaspoon baking powder
  3. 1/4 cup Cacao Powder
  4. 1/4 cup Cacao Nibs
  5. 1/4 cup walnuts, chopped
  6. 1 cup Shredded Coconut
  7. 1/2 tsp Vanilla Powder
  8. 1 tsp cinnamon
  9. Pinch of Himalayan sea salt
  10. 1/2 cup maple syrup
  11. 3 tablespoons melted Coconut Oil
  12. 1 egg or vegan egg substitute
Instructions
  1. Preheat your oven to 375F and line a baking sheet with parchment paper.
  2. In a large bowl, mix almond flour, baking powder, raw cacao, vanilla and cinnamon.
  3. Stir in cacao nibs, walnuts and shredded coconut.
  4. Whisk remaining wet ingredients, maple syrup, egg and coconut oil in a bowl and add to dry mixture. Use a large spoon to combine.
  5. Scoop out tablespoon sized mounds onto your baking sheet and gently press down.
  6. Bake for 10-12 minutes, less time for more chewy cookies, more if you prefer a crunchier texture. Let cool for 10 minutes before serving.
Notes
  1. *To make flax egg - One egg equals = 1 tablespoon flax meal plus 3 tablespoons water. In a small bowl, add flax meal followed by water, stirring as you go. Place mixture in refrigerator for at least 15 minutes to allow mixture to bind. Once mixture is set, replace with egg in recipe.
Holistic Wellness https://holisticwellness.ca/
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Vanilla Maple Chia Pudding

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I’m sure you’ve made chia pudding before. Its quick, simple, and delicious, plus it’s easy to get creative with ingredients.

Everyone needs a basic chia pudding recipe. Something they can whip up in no time, that’s no fuss and can be left in the fridge overnight. That’s the best part really; waking up to a ready-made healthy breakfast! 

So I don’t want to hear those “I don’t have time” excuses anymore. With this recipe under your belt, you’ll be nourished, fed, healthy, happy and out the door in no time. 

Although I like leaving this recipe in the fridge overnight, you can however give it a few stirs and let it sit for about 10 minutes to thicken up and become pudding-like.

This recipe is not only gluten and dairy free (paleo and vegan friendly too!), the best part is that it contains a healthy dose of plant based omega 3’s that help fight inflammation, plus it contains a ton of dietary fiber to help keep those bowels healthy! Nothing like cleaning the pikes first thing in the a.m. 😉 

Vanilla Maple Chia Pudding
Serves 4
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 3/4 cup chia seeds
  2. 4 cups almond or coconut milk
  3. 1/2 tsp ground vanilla bean
  4. 1 tsp cinnamon
  5. 2 tsp maple syrup
  6. pinch of himalayan sea salt
Instructions
  1. In a large mason jar, add all your ingredients.
  2. Secure jar with lid and give it a good shake. Alternatively, you can add everything to a blender and blend together for a few seconds, then pour into your mason jar.
  3. Leave in fridge overnight.
  4. In the morning, shake again really well, then pour out desired serving into a bowl.
  5. Top with your favourite superfood ingredients!
Notes
  1. I topped mine with fresh picked organic raspberries, chopped walnuts and shredded coconut.
  2. This also makes a great healthy dessert! Add a tablespoon of raw cacao powder to the mix for a chocolatey boost!
  3. Enjoy!
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Banana Chia Muffins

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I had an overwhelming amount of organic bananas stocked up in my house over the weekend. So naturally, I baked!

I couldn’t decide whether to make banana bread or cookies or muffins, as the possibilities are pretty endless when it comes to baking with bananas. I finally settled on some allergen free delicious muffins. Yup…allergen free. These muffins contain no gluten, dairy or eggs. 

I decided to swap out eggs in this recipe for chia seeds, which acts as an amazing binder. Have you ever made chia gel/pudding before? Then you know what I mean by binding! Chia seeds, when soaked in water, emulsify and become rather gelly. Adding this into your baking is a great substitute for eggs, especially for vegans looking to get their bake on!

Chia seeds contain a ton of plant based omega 3’s, plus they are rich in fiber which is amazing for keeping you regular and supporting your gastrointestinal health. Alternatively, you could use ground flax for the same benefit. 

Additional alternative for this recipe:

* I used Bob’s Red Mill gluten free all purpose flour, but you could use brown rice flour instead

* You can add in 1/3 cup coconut sugar for extra sweetness. I decided to leave the sugar out as the bananas are rather sweet. 

Banana Chia Muffins
Yields 12
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
Dry Ingredients
  1. 2 cups all purpose gluten free flour (Bob's Red Mill)
  2. 1/2 cup arrowroot starch/flour
  3. 2 tsp baking powder
  4. 1/2 tsp baking soda
  5. 1/2 tsp sea salt (I use GiddyYoyo Mountain Salt)
  6. 1 tsp cinnamon
  7. 1 tsp ground vanilla bean (I use GiddyYoyo)
Wet Ingredients
  1. 2 tbsp chia seeds
  2. 3/4 cup warm water
  3. 3 medium ripe bananas, mashed
  4. 1/3 cup coconut sugar (optional)
  5. 1/3 cup coconut oil, melted
Add Ins
  1. 1/2 cup walnuts, roughly chopped
  2. 1/2 cup chocolate chips (I use Enjoy Life. They are dairy free)
Instructions
  1. Preheat oven to 350F. Coat a muffin pan with coconut oil or line with muffin cups.
  2. In a medium bowl, mix together dry ingredients.
  3. In another bowl, whisk together chia seeds with warm water. Mix really well and let sit for 5 minutes.
  4. Once chia mixture has gelled, add mashed banana and coconut oil and mix together really well.
  5. Add the wet ingredients to the dry ingredients and combine. Mix well.
  6. Fold in walnuts and chocolate chips and mix until well incorporated.
  7. Spoon batter into muffin cups and bake for 25 minutes.
  8. Let cool before serving.
  9. Enjoy!
Notes
  1. I love these muffins warmed up with some almond or hemp butter. Makes a perfect afternoon treat!
Holistic Wellness https://holisticwellness.ca/

 

 

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Easiest Protein Bars You’ll Ever Make!

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I promise, this is the easiest recipe ever!

I’m always on the lookout for ways to make simple, easy and healthy protein bars as they make for a quick grab and go snack. 

This recipe is great as it requires no baking and very little clean up, which is perfect if you’ve got a kitchen full of hungry little monsters running around!

Feel free to add your own unique twists to the recipe. Dried fruits, cacao nibs, goji berries; these all make for healthy and tasty add ons. I kept my recipe simple with only a handful of ingredients. 

These bars are loaded with healthy fats from almond butter, slow releasing carbs from wheat free rolled oats and the right amount of satiating protein. This combo is perfect for balancing blood sugar levels which will prevent you from reaching for that unhealthy sugary cookie at 3pm!

Enjoy!

 Gluten Free Vanilla Protein Oat Bars-4

 For more delicious recipes check out my ebook, The Qualitarian Cookbook! It’s full of 40+ whole food, gluten free and dairy free recipes. From juice to smoothies, breakfasts, dinners and dessert (yes… there are more protein bar recipes in the book!), I’ve got you covered for delicious and nutritious meals you can feel about about feeding to your family! Get your COPY HERE!

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Raw Chocolate Gluten Free Torte

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This decadent torte came together on a whim! It’s so easy to make and and is incredibly delicious. Plus, it’s gluten free, dairy free and vegan friendly! Oh and did I mention, requires NO baking at all! It’s raw!

I posted it online and had a ton of people ask for the recipe. Due to this recipe coming together on the fly, the photo really doesn’t do it justice and if I had more time, I would have preferred to use a smaller pan for the crust.

I used a 9-ince springform pan, but initially wanted to use a pie dish. I just couldn’t find mine! So I opted for the springform. If you have a pie dish, I would recommend using that as it will give the crust some texture and design around the edges. Regardless, any pan or baking dish you decide to use, this recipe will taste just as yummy. Just be sure your pan isn’t too big. An 8-inch pan would have been perfect for this crust.

Image 4

Raw Chocolate Torte

Ingredients for crust

  • 1 1/2 cups almond flour
  • 1/4 cup walnuts
  • 1 tsp. cinnamon
  • 3 Tbsp. maple syrup
  • 3 Tbsp. coconut oil
  • 1⁄4 cup raw cacao powder
  • pinch Himalayan sea salt

Ingredients for filling

  • 
1⁄2 cup raw cacao powder
  • 1/2 tsp. ground vanilla bean
  • 1 tsp ground cinnamon
  • 3 Tbsp. coconut oil
  • 3/4 cup maple syrup
  • pinch Himalayan sea salt

Directions

For the crust, process all ingredients in a food processor until blended, and press into the bottom and sides of a tart tin, pie dish or springform pan. I used a springform pan and really had to press and thin out the crust to fit the whole pan. An 8-inch pan may work better. Freeze the crust while you prepare the filling. Process all filling ingredients in a food processor until combined and smooth.

Remove the crust from freezer and pour the filling mixture into the crust. Return to freezer until the mixture is set (at least an hour). Remove 5 minutes before serving, and return any leftovers to refrigerator or back to the freezer. Top with cacao nibs, berries or shredded coconut.

Due to having to press and thin out the crust, I quite liked how this torte turned out. I would slice tiny slivers of this cake and it made for the perfect guilt free treat!

Enjoy!

Samantha xoxo

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Raw Super Seed Cookies

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Love cookies?

Who doesn’t! Nothing beats whipping up your own batch of cookies. You can control the amount of sugar you use, the quality of ingredients and ditch the dairy, gluten and soy!

Best part is, these cookies are RAW! And yes, they are gluten free, dairy free and soy free, but full of incredible flavour, healthy fats and contain no added sugars!

You can feel good about serving these to your family and feeding them goodies that won’t spike their blood sugar and will in fact help to fuel your brain! With the healthy fats from sunflower and pumpkin seeds, plus the addition of mineral rich super foods such as goji berries and chia seeds, these raw cookies are truly a healthy treat!

IMG_5178

Raw Super Seed Cookies

Ingredients:

1 cup raw unsalted sunflower seeds
1/2 cup raw unsalted pumpkin seeds
1/2 cup raw unsalted sesame seeds
8-10 medjool dates, pitted
2 tbsp goji berries
2 tbsp chia seeds
1 tbsp coconut oil
1 tsp cinnamon
2 tbsp water
Pinch of sea salt

Directions:

Place all ingredients, except the water, in a food processor using the ‘S’ blade. Process until well mixed. Add the water to help make the batter stick, and process another 10 seconds. *You may need to add more water to help the batter stick. Using your hands roll into tablespoon sized balls, gently press down to flatten and store in the refrigerator on a parchment lined baking sheet. These cookies will keep for a week in the fridge and 1 month in the freezer.

Happy UN-baking!

Samantha xoxo

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Carrot Cake Energy Bites

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Nothing beats a treat that can be whipped up in 10 minutes!

I love carrot cake and my mom makes an incredible one! It’s a family favourite. She’s made it so frequently over the years she can make it with her eyes closed!

But…we all know what happens if we eat too much cake… sugar crashes and belly aches.

So how about a carrot cake treat that contains NO added sugar and a healthy dose of hormone balancing fats? Plus, you don’t even need to cook it.

These energy bites are great pre or post workout as they contain a healthy dose of nutrients to give your body the perfect fuel and necessary recovery.

Here’s why these treats stack up in healthy promoting goodness:

  • Coconut oil – a medium chain triglyceride that is used as an energy source in the body and helps to burn fat!
  • Chia seeds – heart healthy fats, plant based protein and bowel regulating fibre… what more could you ask for from such a tiny seed? Chia seeds are amazing for relieving constipation and supporting the health of the gastrointestinal system.
  • Almond butter – a creamy and delicious addition to these bites, almond butter is loaded with protein, belly slimming fats and contains a healthy dose of vitamin E
  • Carrots – the super star ingredient! Carrots improve vision due to being rich in beta-carotene, plus they promote healthy glowing skin.
  • Oats – I use wheat free oats of course. Loaded with fibre which helps to balance out blood sugar levels.

Now let’s get cooking! Well…un-cooking since these bites are raw 🙂

Image 1

 

Ingredients:

  • 3/4 cup carrots, grated (approx. 2 carrots)
  • 1/2 cup wheat free rolled oats
  • 2 dates, soaked for 10 minutes to soften
  • 1 tbsp coconut oil
  • 1 tbsp chia seeds
  • 1 heaping tbsp raw almond butter
  • 2 tbsp shredded coconut
  • 1 tsp cinnamon
  • 2 drops vanilla stevia, optional
  • 1/4 cup walnuts, roughly chopped

Directions:

  • Add all ingredients into a food processor, except for walnuts. Pulse on low until well combined and ingredients stick together. Remove from food processor and place ‘batter’ into a bowl. Add in walnuts and use your hands to combine. It will be sticky! Roll into 1-2 inch sized balls and store in the fridge for approximately 30 minutes to help set.
  • Eat and Enjoy 🙂

 

To Your Good Health & Abundance,
Samantha xoxo

 

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Gluten Free Chocolate Oat Bars

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What do you reach for when craving a snack?

I’m sure most of us crave something sugary, or salty during that 3pm crash. If you haven’t nourished yourself all day with the right amounts of nutrients, and your on your second pot of coffee by 3pm; there’s a good chance sugar and salt are on your mind!

I’ve been there… we’ve all been there, and it’s time to get outta there!

Fruits, nuts, seeds, a protein shake; these are all great snacks to have mid day. I always encourage my clients to reach for a whole food option when it comes to snacking. No prepackaged special K bar is good in my books. And to think, as a teenager I used to eat those! My I’ve come a long way 😉

These bars are just what you need for that afternoon fix. In fact, they are full of nutrients and goodness, that they would be great along side a bowl of fruit in the morning for your kids, before sending them off to school. I mean… don’t you think it’s time to ditch the pop tarts?!

So let’s get to it…

Image 1

 

Gluten Free Chocolate Oat Bars
(recipe adapted from Joyous Health Book)

Ingredients:

2 and 1/2 cups wheat free rolled oats ( I use Bob’s Red Mill)
1 cup chocolate whey protein powder (I use Progressive Organic Whey)
2 tbsp raw cacao powder
1/4 cup sesame seeds
1/2 cup unsweetened shredded coconut
1/3 cup chocolate chips (optional, but great for extra sweetness for kids! I like Enjoy Life chocolate chips)
1/2 cup roughly chopped walnuts
1/4 cup coconut sugar
2 tsp cinnamon
1 tsp ground vanilla bean
1 cup raw almond butter
1/4 cup coconut oil
1/2 cup almond or coconut milk
2 tbsp real maple syrup

Directions:

Preheat oven to 350F. Grease a large baking dish with coconut oil.
In a large bowl, combine oats, protein powder, sesame seeds, coconut, chocolate chips, walnuts, sugar, cinnamon and ground vanilla; mix well. In a small saucepan over low heat, melt almond butter and coconut oil together. Add to dry ingredients and quickly stir. Then add almond milk and maple syrup and mix well. Stir until well combined. Pour batter into prepared baking dish and press down evenly with hands. Bake for approximately 15 minutes. Remove from oven, keep oven on, and let batter cool slightly for about 10 minutes. Then cut into desired pieces and place on a cookie sheet. Cutting the batter into bars may get crumbly. Be careful when transferring them to a cookie sheet. Transfer back to oven and bake for another 12 minutes, until edges of bars start to crisp up.

These bars are amazing as is, or you can crumble them like granola and serve over your favourite sheeps yogurt or with some homemade almond milk.

Happy Baking 🙂

To Your AWESOME Health & Abundance,
Samantha xoxo

 

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