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Raspberry Coconut Cream Parfait – Low Carb, Paleo, Grain Free, Gluten Free, Dairy Free

Valentine’s day is fast approaching and I don’t know about you but what’s more romantic than a home cooked meal?

These days, our lives are so fast paced that we seldom have the opportunity to slow down for dinner. I mean really slow down: light some candles (non-toxic, of course :P), set the table, break out the organic wine, really connect and make it a special event.

I mean, of course it’s nice to get out of the house and have someone cater to you and even nicer to have someone do the dishes (right?!). So I get dining out. But I honestly think it’s far more romantic to make something yourself. It’s the thought, the effort and the gesture behind it. Maybe just get your partner to do the dishes since you did all of the cooking 😛

After a delicious Valentine’s day meal you HAVE to have dessert! Here’s where we have you covered! This Raspberry Coconut Cream Parfait is a fantastic option if you’re looking for a simple, healthy and low-sugar recipe. It’s also whimsical, light and in Valentine’s Day appropriate colours. It may not be chocolate covered strawberries but it does have whipped coconut cream, which is totally sexy in our opinion 😛

And don’t worry, this dessert is NOT time consuming. Just remember to refrigerate your can of coconut milk the night before. I actually like to keep 1-2 cans on hand, in the fridge for when I spontaneously feel like whipping up something like this 😛 Because isn’t it such a bummer when you’re in the mood to bake and you pull out a recipe and something needs to be soaked or refrigerated for 24 hours? UGH! Preparation is key!

This dessert is perfect because it looks sooooo sinful and yet it’s low in sugar, paleo & keto friendly, gluten, dairy and grain-free. Happy Valentine’s Day!

Raspberry Coconut Cream Parfait

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Keyword: cleaneating, gluten free, grain free, high fat, highfatlowcarb, holisticwellness, low carb, low sugar, paleo, paleodesserts, raspberry coconut cream parfait, refined sugar free, treats
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2

Ingredients

CRUMBLE

  • 1/2 cup almond flour
  • 1/2 cup shredded unsweetened coconut flakes
  • 1/2 cup raw pecans chopped
  • 1/2 cup raw almonds chopped
  • 1/3 cup Lakanto sweetener or coconut sugar
  • 4 Tbsp coconut oil gently melted over the stovetop pinch of sea salt

RASPBERRY LAYER

  • 1 cup frozen raspberries thawed
  • 2 tsp Lakanto sweetener or coconut sugar
  • 1 tsp vanilla extract

COCONUT CREAM WHIP

  • 1 can full fat coconut milk chilled in the refrigerator overnight
  • 1 tsp vanilla extract
  • 2 tsp Lakanto sweetener or coconut sugar
  • 70 % dark chocolate shaved or grated (garnish)

Instructions

  • Preheat oven to 375F.
  • Mix all of the crumble ingredients: almond flour, shredded coconut, chopped pecans & almonds, Lakanto sweetener, melted coconut oil & sea salt. Spread out onto a baking sheet & bake for 20-25 minutes, stirring halfway through.
  • While the crumble bakes, prepare your raspberry layer by mixing together raspberries,Lakanto & vanilla and set aside for now. (I like mine to have a bit of texture, but if you want it to be more of a jam-like consistency then place it in your food processor for a smoother texture).
  • Remove coconut milk from refrigerator and flip upside down. Scoop out the cream only (refrigeration helps separate the cream from the liquid) and using a hand mixer blend the coconut cream, vanilla & Lakanto together until it looks smooth, creamy and whipped.
  • To assemble, portion a bit of the crumble into individual serving bowls and layer with raspberry jam, then a generous amount of coconut cream whip & if you have some good quality dark chocolate, shave or grate some overtop for garnish.

 

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Sun Butter Bark (Paleo, Keto, Nut Free, Dairy Free, Egg Free)

Do I dare even say the word? …. CHRISTMAS!

I know I know, it’s still over 2 months away, but every time I make a bark of some sort, I can’t help but think of Christmas. And this Sun Butter Bark is seriously off the charts.

And listen friends, Christmas will be here before you know it, so you better start getting your shit together 🙂 Honestly, that’s advise I have to take myself because I hate being a last minute shopper (which ends up happening most of the time and I tell myself every year that I’m going to be organized and prepped, but my schedule always seem to get the best of me!). 

Not this time folks! My plan is – 1. to take time off. At least 2 weeks over the holidays, 2. to spend time baking up a delicious storm and 3. to begin my shopping in October. 

But let’s talk about this bark. Because I will definitely be baking it again over the holidays, although there isn’t anything to bake. It’s more of an UN-bake. It’s a mix together, pour on a tray and freeze kinda recipe. Meaning, it takes minutes to make!

And for all you peanut butter lovers out there, you’re gonna LOVE this recipe. I love peanut butter myself and yes – you could swap the sun butter for peanut butter, but unfortunately peanuts are an aflatoxin – meaning they contain a type of mould, so they are not a go to in our home. 

The odd time I’ll buy a container of peanut butter just for a quick fix, but truthfully, sun butter is such a close second that I don’t even miss the peanut butter. And you can also swap the sun butter for any other nut butter – almond or cashew would be great!

It’s treats like this that I love having on hand. It’s high fat, low sugar and I can keep it in the freezer for months. If I’m feeling like a little treat with my evening tea, then I have something on hand that’s delicious and healthy to reach for. 

For you momma’s out there who are wanting to send treats to school with your kids that must be nut free, this recipe would be perfect. BUT… the only thing is that it does melt and come to room temperature quite fast. So it could get a little messy in your kids lunch bag. You might need to pack it with a cooler pack. 

Ok, let’s get un-baking…

ENJOY! 🙂 

Sun Butter Bark
Paleo, Keto, Dairy Free, Nut Free, Egg Free
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. 1 cup coconut oil, softened
  2. 1/2 cup sun butter (sunflower seed butter), be sure to look for sugar free
  3. 1 tbsp maple syrup (optional, omit for keto)
  4. 1/2 tsp vanilla extract
  5. Pinch of sea salt
  6. 1/4 cup shredded or finely chopped chocolate (I used a 70% dark chocolate bar)
  7. 2 tbsp cacao nibs
Instructions
  1. Place all ingredients, except the chocolate and cacao nibs, in a medium bowl and mix together to combine.
  2. Pour onto a parchment lined baking sheet and spread out evenly across the sheet.
  3. Sprinkle with chocolate and cacao nibs.
  4. Place baking sheet in the freezer for at least 30 minutes to freeze and harden.
  5. Remove from freezer and break into pieces.Store in an airtight container and keep in the freezer for up to 1 month.
Notes
  1. *Feel free to add in dried fruits, chopped nuts or seeds.
  2. *You can swap the sun butter for any type of nut or seed butter.
Holistic Wellness https://holisticwellness.ca/
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Maple Bacon Chocolate Chip Cookies

Just last week Canada celebrated it’s 150th Birthday! And I must say, I am one lucky girl to be Canadian and live in this beautiful country. 

I grew up in Toronto and my Mother immigrated from Portugal to Canada when she was 14 years old. My dad also grew up in Toronto. He is as Canadian as they come!

Being Portugese, my mother was the first to introduce my father to fish and seafood – food he had never eaten before. They met at 19 and it was then that my dad first introduced my mom to a burger!

Growing up it was an interesting mix of food. My mother made everything from scratch and I was super lucky to have fresh, real, homemade food cooked all the time. My father on the other hand, did not cook. If dinner was left in his hands, we’d be eating kentucky fried chicken or kraft dinner. 

It’s funny because my mother literally cringed at pre-packaged food. She. Hated. It. 

But, you take the good with the bad and you roll with it.

In fact, it’s funny how things change. Growing up my mom didn’t take the easy way out – it was always about preparing fresh food at home. Nowadays, she still cooks, but she has definitely opted for more convenience then she used to. 

Myself on the other hand, I learned from my mother growing up. Prepare food from scratch. And I wouldn’t have it any other way! 

And so, these Maple Bacon Gluten Free Chocolate Chip cookies. Prepared from scratch. Using “Canadian” ingredients. I made them for my family and they were mom-approved 🙂

I personally love the sweet and salty combo. Hope you enjoy them!

 

Maple Bacon Chocolate Chip Cookies
Yields 24
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients
  1. 5 slices bacon (nitrate free and organic is best)
  2. 3 tbsp maple syrup
  3. 3 cups almond flour
  4. 2 tbsp coconut flakes, unsweetened
  5. 1 tsp baking soda
  6. 1 tsp sea salt
  7. 2 eggs
  8. 1/3 cup maple syrup
  9. 1 tsp vanilla extract
  10. 1/2 cup coconut oil, melted
  11. 1 cup dark chocolate chips
Instructions
  1. Preheat oven to 350F.
  2. On a cookie sheet lined with parchment paper, lay out bacon. Using a brush, brush on 3 tbsp of maple syrup evenly across slices.
  3. Bake at 350F for roughly 20-25 minutes, until desired crispness is reached. Once cooled, break into pieces. Increase oven temperature to 375F.
  4. In a food processor add in almond flour, baking soda and salt. Combine.
  5. Then add in eggs, maple syrup, vanilla extract and melted coconut oil. Combine until a dough is formed.
  6. Place dough into a bowl and add in chocolate chips and bacon pieces. Combine together.
  7. Place small balls of dough onto cookie sheet, about a tablespoon in size.
  8. Bake for 15 minutes. Cool and serve.
Holistic Wellness https://holisticwellness.ca/
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