Tag: Chocolate

Chocolate Collagen Avocado Pudding (Paleo, Keto, Dairy-Free, Grain-Free + Loaded with Healthy Fat)

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Chocolate lovers unite! This chocolate avocado pudding will have you giddy with joy because it’s a dessert that’s ridiculously healthy for you.

And for anyone already shaking their head ‘no’ at the thought of avocado in a dessert – TRUST! Even some of my fussiest clients who can’t stand the taste of avocados, absolutely love this dessert. It’s a great way to sneak it in if you’re not a fan of the texture or taste but still want to benefit from the nutrition.

Speaking of nutrition, have you ever wondered why all nutritionists love avocado? It’s for good reason. Avocados are a fantastic source of fibre, healthy fats and even some B vitamins.

Chocolate avocado pudding was one of the first desserts that I was introduced to when I started eating healthier. I was completely skeptical. I mean, avocado in dessert?? WTF, right? Well, I learned very quickly and very early on that a lot of goodness can be hidden behind a blended concoction of sorts.

Avocados in pudding…kale and cauliflower in smoothies…it was a whole new world to me back then. Now, it’s second nature to me. I’m surprised when I see smoothie recipes without any vegetables in it! It takes time and it’s definitely a process. So if you’re new to all of this, don’t be so hard on yourself and be prepared to be daring and try new things.

A few things to note about this recipe:

1. If you don’t have stevia, I suggest using 1-2 Tbsp of real maple syrup. {Truth be told, I prefer the taste of maple syrup, but will resort to stevia when I’m on a cleanse}.

2. The toppings are optional, although I highly recommend the addition of the frozen raspberries.

3. If you do opt for the toppings, you’ll want to prepare the coconut milk by refrigerating a can the night before making this.

4. I have enjoyed this dessert as a breakfast on more than one occasion!  No judgement if you do the same.

I like adding a scoop of collagen powder to mine for a bit of added protein to help stabilize those blood sugar levels and support my hormones as well as for gut support but it’s entirely optional here and you don’t need it especially if you don’t have any on hand.

You can 100% have dessert that’s clean and healthy and DELICIOUS.

Chocolate Avocado Pudding
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Ingredients
  1. 1 ripe avocado 1 can full fat coconut milk
  2. 2 Tbsp raw cacao powder
  3. 1 tsp vanilla extract 12-15 drops stevia
  4. 1 scoop collagen powder (optional)
Toppings
  1. (optional) coconut whip (see below for directions)
  2. mint leaves 70% chocolate shavings
  3. Frozen raspberries
Instructions
  1. Add all of the above ingredients (minus the toppings) into food processor and blender until smooth and creamy.
  2. Refrigerate mixture for at least 2 hours or overnight.
  3. To make the coconut whip, refrigerate a can of full fat coconut milk overnight.
  4. Next day, turn it upside down and scoop out the cream only.
  5. Add it to a bowl with 1 tsp vanilla & a few drops of stevia.
  6. Using a hand held or stand mixer, whip until it resembles whip cream.
  7. Use immediately or refrigerate until ready to use.
  8. To serve, portion out chocolate avocado pudding into individual ceramic dessert bowls or mason jars, top with a generous serving of coconut whip, a few frozen raspberries, shave 70% dark chocolate over top and garnish with mint leaves.
  9. Enjoy!!!
Holistic Wellness https://holisticwellness.ca/
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Chocolatey Black Bean Brownies

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Image 2Simple, easy, and mess free!

These brownies are so easy to make. Pile all your ingredients into a food processor and viola! You’ve got delicious brownie batter made from BLACK BEANS!

Yes…ya heard right! These brownies are made with heart healthy, fibrous black beans. I was shocked at how moist they were! They are absolutely delicious and will become a new dessert staple of mine 🙂

I’m prepping for a Women’s Seminar next week and need to introduce them to easy and simple ways to prepare gluten free goodies, minus all the expensive gluten free flours out there. Let’s face it, almond flour, coconut flour; as much as these are staples in my baking, they can be quite costly.

So if you need a chocolate fix that won’t break the bank, make these brownies!

Black beans are packed with protein and fiber, two key macronutrients that help to keep you fuller for longer. This is also beneficial for balancing blood sugar levels.

“One cup of black beans provides over 4 grams of soluble fiber, and this is precisely the type of fiber that researchers have found especially helpful in lowering blood cholesterol levels. Decreased risk of coronary heart disease (CHD) and myocardial infarct (MI, or heart attack) have both been associated with increased intake of soluble fiber from food” – WHF.

In just 1 cup of black beans, you’ll get a super dose of magnesium, B1, folate and iron. All nutrients essential for your health. Not to mention the extra magnesium and antioxidant boost you’ll get from the added cacao powder!

Now let’s get backing!

Gluten Free Chocolatey Black Bean Brownies

Ingredients:

1 14oz. can black beans (I use Eden Organic)
3 organic eggs
½ cup of cacao powder
½ cup coconut oil, softened (room temp)
½ cup coconut sugar
½ cup of dark chocolate chips
1 tsp ground vanilla bean or vanilla extract
1 tsp ground cinnamon
½ teaspoon of baking soda
½ cup roughly chopped walnuts (optional)

Directions

1. Preheat oven to 350F
and grease a brownie pan with coconut oil.
2. Add all ingredients except walnuts to a food processor and puree to create your batter.
3. Add batter to brownie pan and gently stir in walnuts.
4. Bake for 30 minutes or until toothpick comes out clean.

 

Other ingredient options:

– Add 1/3 cup dried cherries for extra sweetness

– Try using ½ cup maple syrup instead of coconut sugar

– Butter works well instead of coconut oil

– High quality cocoa powder can substituted for cacao

– Top with toasted coconut flakes

 

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Valentines Day Treats for Your Sweetheart

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Valentines Day treats do not need to be unhealthy.

Avoid the unnecessary sugars, unhealthy fats, and poor quality chocolate (cacao is the way to go!) and make your valentine something sweet in your own kitchen!

I love this recipe (adapted from Doug McNish Eat Raw Eat Well cookbook). It’s loaded with heart healthy fats (bonus…February is heart health month!), tons of minerals from rich cacao powder, and lots of antioxidants from sweet raspberries.

It’s simple to prepare and chances are they won’t last long!

Raspberry Cacao Hemp Heartsraspberry

Ingredients:

1.5 cups shelled hemp seeds (soak for 30 minutes, discard water)
2 cups organic raspberries (I used frozen)
1 tbsp chia seeds
1/2 cup raw cacao powder
1/3 cup maple syrup
1/4 cup filtered water
1/4 cup melted coconut oil (melt over low heat till liquid)

Directions:
In a blender or food processor, combine hemp seeds, raspberries, cacao powder and maple syrup. Blend until smooth. Add water and coconut oil and continuing blending until smooth. Spread into a baking dish and freeze for 1-2 hours. Remove from freezer and let sit for 10 minutes to bring to room temperature. Cut into squares or hearts using a cookie cutter.

Looking for other Valentines Day recipe inspirations?

I’ve got you covered!

Check out my:

Chocolate Lover’s Massage Butter

Dark Chocolate Goji Bark

Almond Butter Cups

Enjoy!

 

Happy Valentines Day 🙂
Samantha xoxo

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DIY: Homemade Chocolate Lover’s Massage Butter

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Creams, potions, lubes, massage oils. How many of these have you used on yourself or your lover for Valentines Day? Or use on a regular basis to soften and moisturize?

It’s quite scary how many products on the market contain carcinogenic ingredients, ie. cancer causing ingredients. What’s more scary is that we bask ourselves in these creams and oils and all those chemicals get absorbed through our skin and right into our bloodstream.

And worse yet, we use chemical laden lubes and massage oils on our very-special-and-oh-so-beautiful private parts! Did you know that these generic products actually age your skin!

So what do we do? We make our own!

I whipped up an easy and ‘delicious’ massage butter that is perfect to use for Valentines Day! It won’t age your skin and it does not contain any chemical and toxic ingredients. In fact, it will actually moisturize your precious skin, soothe dryness and lift your sensual senses with sweet and delicate notes from rose and orange essential oil.

Rose otto is such a beautiful oil. It has a positive effect on emotions and helps to lift your spirits!

Sweet orange helps to bring clarity, brighten your mood and is sweetly uplifting.

Cacao butter – real, rich chocolate in it’s purest state. Full of skin soothing nutrients and an incredible emollient.

Coconut oil – loaded with healthy fats that help to moistures and soothe skin. Plus it’s antibacterial and safe to use on all your special spots!

Image 4

Here’s What You’ll Need:
1 small mason jar
Heat proof bowl to use for double boiler
Spoon

Ingredients:
4 oz. cacao butter or 1 large chunk of cacao butter paste (as you can see in photo)
1 tbsp coconut oil
1/4 tsp ground organic vanilla bean or 8 drops vanilla essential oil
5 drops rose otto essential oil
3 drops sweet orange essential oil

Directions:
Using a double boiler, melt cacao butter. Keep heat to medium and using a spoon, stir the cacao to help melt. Once cacao is almost completely melted, add in coconut oil, vanilla bean, and essential oils. Stir well. Pour mixture into mason jar and leave on counter to cool. *Be careful lifting bowl from double boiler! It’s hot. Be sure to use an oven mitt.

Once butter has cooled, screw on the lid and put in the fridge for 2 hours or overnight to set.

To use, leave out at room temperature to soften for about an hour. Cacao butter and coconut oil are solid at room temperature. Rub a small amount of massage butter between hands to soften the butter.

All done!

Now soothe, slather and get busy! 😉

If you’re looking for an all natural and chemical free body butter to use everyday, visit my shop page to check out my Love Your Body Butter that is a customer favourite!

To Your Health & Abundance,
Samantha 🙂

 

 

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Holiday Chocolate Bark with Almonds, Goji Berries and Crispy Rice

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Chocolate!

Did I say the magic word?

I think it’s safe to say that this time of year, a little extra chocolate gets consumed. Lot’s of baking is going on in my house for sure, and I’m definitely taste testing everything!

Sooo….if you’re gonna get to baking or making some chocolate bark, why not healthify it?

That’s just what I did with this recipe!

I added in some healthy fats and protein from almonds, some potent antioxidants and minerals from goji berries, and just for some extra crunch, I used a gluten free crispy rice cereal.

And let’s not forget about the actual chocolate! I highly suggest you purchase organic chocolate. You can even take it a step further and get organic RAW chocolate. Good quality chocolate will make all the difference in your bark!

So let’s get to the recipe!

Image

Ingredients:
2 bags of organic dark chocolate chips (you could also use 2 bags of Enjoy Life dairy free chocolate chips)
1/4 cup of raw almonds, chopped
1/4 cup goji berries, roughly chopped
1/4 cup gluten-free crisp brown rice cereal
Pinch of fine ground sea salt

Directions:

Prepare a baking dish with parchment paper and set aside. In a double boiler, melt chocolate over low heat. Add in 1 cup of chocolate chips at a time. Constantly stir the chocolate so it doesn’t burn and stick to the pot. Once chocolate is melted, add in all your ingredients and give your chocolate a nice stir to incorporate all ingredients. Slowly pour you chocolate into your baking dish. You may want to spread it out or flatten slightly. Transfer to the fridge and let site for about an hour, or until completely solid. Once bark is completely solid, you can break it up into pieces and store in an airtight container in your fridge. It will last for weeks! Unless of course you eat it all! 🙂

Enjoy!

To Your Health & Abundance,
Samantha 🙂

 

 

 

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Delicious Flourless Almond Butter Chocolate Chip Brownies!

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I LOVE baking!

I’m always tweaking recipes and up for the challenge to health-ify desserts!

I make these delicious flour less almond butter cookies (recipe here!) and they are a huge hit! So I thought I would take that same recipe and make brownies!

I made a few slight changes and it was a success! Yippee! PLUS, they are gluten free! How great is that?!

You can whip up these bad boys in no time, with very little mess in the kitchen! 😉

Image

Flourless Almond Butter Chocolate Chip Brownies

 

Ingredients:

1 cup almond butter (I used chunky for the extra crunch)
1 organic egg
½ tsp sea salt
½ tsp baking soda (aluminium free is BEST!)
1/3 cup of coconut sugar (organic cane sugar or sucanat would work well too)
½ tsp vanilla extract or vanilla bean
1/2 tsp cinnamon
1/3 – 1/2 cup organic chocolate chips (you can get dairy free chips and make this recipe vegan!)

 

Instructions

Preheat oven to 350 degrees. Line a brownie pan with parchment paper. Mix all ingredients except chocolate chips until smooth. Fold in chocolate chips and pour batter into pan. NOTE – the batter did not completely fill the brownie pan. I used my fingers to press the batter down into the pan, making it quite flat. It ‘almost’ fit the pan, but not quite. This is ok! They still came out amazing! If you have a smaller pan (6×6), use that! Bake brownies for approx. 22-25 minutes. Cool brownies for at least 10 minutes before cutting.

Simple, easy and super tasty!!
Enjoy!
Health & Abundance,
Samantha 🙂
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HAPPY NEW YEAR!!! Eat Some Dessert! My Chocolate Raspberry Ice Cream Cake- Dairy Free and Delicious!

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Happy New Year! I wish for 2013 to be a year full of JOY, HAPPINESS, LOVE & ABUNDANCE for everyone! With each new year we have an opportunity for new beginnings; an opportunity to create positive changes in our lives. I typically don’t believe in resolutions, because I personally strive to be a better me on a daily basis- physically, mentally, emotionally and spiritually. January 1st doesn’t have to be ‘the’ day to start fresh. We have an opportunity to do this daily. Everyday is an opportunity to start fresh, create change and move forward in the direction of our dreams. However….with that being said, 2012 is now behind us so let’s ride into 2013 on our shiny magic carpet and embrace the unexpected, miraculous journey that lies ahead!

With everyone starting on a ‘detox’ kick and hitting up the gym, I’ve decided to share a dessert recipe I just couldn’t resist! We can all indulge in dessert as long as we learn to create balance around food. Dessert is definitely not on my daily ‘diet’ regime, but I’ll often indulge in an organic piece of chocolate (giddyoyo is my fav), or a few organic chocolate covered almonds (from Organic Traditions) if I want a sweet treat. I allow myself these treats because 90% of the time I eat clean organic food, go to yoga, go to the gym and take care of my body!

I wish all of you success on your new journey to creating a life long change in achieving the body you want, healing a disease, losing weight, getting more sleep, dealing with stress, watching less TV, creating more quiet time or whatever goal you have set out for yourself!

And now….onto dessert! The perfect cheat day treat! 🙂
This recipe came together in no time! I was heading out to a Christmas party and knew the host of the party loved chocolate raspberry anything! So I grabbed a few ingredients from WholeFoods and whipped this up in record time! Nothing in this recipe is made from scratch per se, but since I was gifted an ice cream maker for Christmas I’ll be making me some homemade dairy free ice cream very soon!

Chocolate Raspberry Ice Cream Cake

Ingredients

1 tub dark Chocolate CoconutBliss Ice Cream
3 cups fresh raspberries + 1/2 cup for decorating top of cake
2 packages chocolate wafer cookies (preferably organic with good quality ingredients. You can find most of your local grocery store)
2 tbsp coconut oil, melted
2 tbsp cacao nibs, for decorating top of cake (optional)

Directions

In a food processor fitted with an S blade, pulse wafer cookies with coconut oil until crumbly. Pour into a pie dish and press crumbs firmly into dish. Put dish into freezer and let sit for 1 hr, or until crust is firm.
In a food processor or blender, blend together coconut bliss and raspberries until smooth. **Leave ice cream out for 20 mins to soften so it is easier to blend. Pour ice cream mixture over crust, top with fresh raspberries and cacao nibs. Place back into the freezer for 1-2hours to set. To serve- leave cake at room temperature for at least 20-30mins before cutting. ENJOY!!!

From my heart to yours, here’s wishing you the Happiest New Year!

Health & Abundance,
Samantha 🙂

 

 

 

 

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Crispy TWIX bars & Gluten Free Avocado Chocolate Chip Muffins! Simple and Delicious Halloween Goodies!

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Halloween is upon us! If you’ve been following me on Facebook or Twitter, you’ll notice all my Halloween pics and pumpkin postings! I just can’t get enough! Halloween comes once a year and I say embrace it! No matter what your age is! Today’s recipes are perfect goodies for Halloween, sure to please the whole family! Enjoy!

Homemade Crispy Twix Bars (courtesy of ohsheglows.com-a super awesome foodie blog! A BIG thank you to Angela for coming up with such delicious goodness!)

Yield: ~16-18 bars

For the crust:
1 & 1/4 cup GF crispy rice cereal (Nature’s Path)
1/4 cup brown rice syrup
2 tbsp peanut butter*
1 tsp pure vanilla extract
pinch of fine grain sea salt

For the date caramel: (adapted from Homemade Rolos)
200-210 grams pitted soft Medjool dates (about 1 & 1/4 cup pitted dates)
1 tbsp peanut butter*
1 tbsp almond milk, or more if needed
pinch of fine grain sea salt

For the chocolate coating:
1/2 cup dark chocolate chips
1 tsp coconut oil (optional)

Directions

1. Line an 8-inch pan with two pieces of parchment paper. In a small pot, add the brown rice syrup, peanut butter, and vanilla. Increase heat to medium and bring to a simmer, stirring frequently until combined. Add pinch of salt. Pour into a large bowl with rice crisp and stir well.

2. Scoop the rice crisp mixture into pan. Wet hands slightly and then spread the mixture evenly and press down firmly until smooth. Place in freezer while you make the date caramel.

3. Soak dates in water until soft (only if necessary) and drain. Place pitted dates, peanut butter, milk, and salt in the food processor and process until almost smooth and a big ball forms.

4. Spread caramel layer over top of the crust until it’s as smooth and even as you can get it. Place back in the freezer for 10-15 minutes to set.

5. Melt the chocolate and optional coconut oil in a small pot over low heat. When 2/3 of the chips are melted, remove from heat and stir until smooth. Spread chocolate on top of the caramel and place in the freezer for about 3 minutes only.

6. Remove from freezer (chocolate should be slightly firm, but not completely set) and slice into rows and then in half. Freeze again until set for about 10 minutes. Store in fridge or freezer.

Substitution Notes: 1) The brown rice syrup can probably be subbed for honey (if you include honey in your diet). Agave won’t hold together as well since it’s not as “tacky”, but it will hold together when kept in the freezer. It will fall apart at room temperature though. 2) You can sub peanut butter for sunflower seed butter or almond butter.

Avocado Chocolate Chip Muffins
Yes….I said Avocado! I know we’ve been down this road before and I haven’t failed you yet! You get a heart healthy dose of fat in these muffins and you wouldn’t even know it!

Ingredients
1 3/4 cup Gluten Free all purpose flour
1/4 cup sucanat
1 tsp baking powder
1/2 tsp sea salt
2 large eggs
2 tbsp coconut oil, melted
1 ripe avocado, peeled and mashed
1 ripe banana, mashed
1 tsp vanilla extract
1/2 cup dark chocolate chips

Directions
Preheat oven to 350. Line a 12 count muffin tin with paper liners. In a large bowl, combine flour, sucanat, baking powder and salt. In a medium bowl, whisk eggs, coconut oil, avocado, banana and vanilla. Add flour to mixture and stir until just combined. Fold in chocolate chips. Spoon batter into muffin cups, filling each about 2/3 full. Bake for 25 minutes.

What to do with all those Pumpkin Seeds? Roast them! Sweet, Salty or Spicy? I’ve got you covered! View my recipes here! Plus, try my Spicy Coconut Pumpkin Soup recipe! http://bit.ly/PhW7TN

HAPPY HALLOWEEN!

Health & Abundance,
Samantha 🙂

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Black Bean Quinoa Burgers and Chocolate Raspberry Almond Smoothie for Meatless Monday

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I got so excited when I saw this black bean burger recipe from Vegetarian Times land in my inbox, I just had to try it! It’s not often that I make veggie burgers but since I had all ingredients on hand, I couldn’t resist. They turned out delicious…and best part is, I made a second dish with them the following day! One recipe, two dishes! Can’t go wrong with that! Hope you enjoy!

Black Bean & Quinoa Burgers
I topped these burgers with hummus, dijon mustard, red onion and kale. It was the perfect combo!

Ingredients:
½ cup quinoa
1 small onion, finely chopped (1 cup)
6 oil-packed sun-dried tomatoes, drained and finely chopped (¼ cup)
1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
2 cloves garlic, minced (2 tsp.)
2 tsp. dried steak seasoning, or any seasoning you prefer
8 gluten free hamburger buns

Directions:

1. Stir together quinoa and 1 1/2 cups water in small saucepan, and season with sea salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 15 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)

2. Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 10 minutes, or until most of liquid has evaporated.

3. Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.

4. Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

 

Black Bean & Quinoa Bowl
I decided to mix these burgers with some leftover quinoa and kale for a delicious lunch the following day! It was delicious. In a large non stick pan, I sautéed 2 cups chopped kale, with 1 black bean burger, 1/2 cup cooked quinoa, and 1 tbsp pesto.
Chocolate Raspberry Almond Smoothie

I was craving something chocolatey and so I decided to blend together some raw cacao with raspberries, almond butter and other goodness for this delicious treat! Feel free to add fresh strawberries as well!

Ingredients:
1 cup coconut milk
1/2 cup water
2 tbsp raw cacao powder
1/2 cup fresh raspberries
1 tsp maca powder
1 tbsp almond butter
1 tsp organic ground vanilla
3-4 ice cubes

Directions:
Blend all ingredients together in a high speed blender. Enjoy!

Happy Meatless Monday!

Health & Abundance,
Samantha 🙂

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@holisticwellnessfoodie