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Snacks

Maple Baked Pears with Walnuts & Peanut Butter

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I often wonder why pears are such an underrated fruit.  Perhaps because some varieties have such a small ‘ripe’ window before getting too mushy?  Or maybe it’s easier to infuse the flavor of apple into our baked goods and grocery items?  I love pears, especially the Bosc variety.  They stay firm, even when ripe, and have the perfect level of sweetness for me, with a distinct flavor not found in any other variety.  Pears, in general, are filled with antioxidants and the skin of the pear has also been shown to contain about half of the pear’s total dietary fiber.  They also help fight inflammation and are a great low-calorie snack for a pre/post workout session.

I love incorporating pears with a holiday meal, and there’s something satisfying about being able to make a healthier dessert with fresh seasonal fruit, and simple toppings. These quick and easy baked pears will fill the air with a sweet, heavenly aroma.  Serve hot out of the oven with some gooey peanut butter and some extra maple syrup.  Add a dollop of yogurt or ice-cream for some added decadence!

Maple Baked Pears with Walnuts & Peanut Butter
 
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Recipe type: Gluten Free Dessert
Serves: 8
Ingredients
  • 4 ripe pears (I used Bosc-use your favorite variety)
  • 1 teaspoon lemon juice
  • 6 tablespoons finely chopped walnuts
  • 8 tablespoons maple syrup, divided
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice
  • 2 tablespoons peanut butter or almond butter
Instructions
  1. Preheat oven to 375°
  2. Cut the pears in half and remove the core/seeds (a grapefruit spoon works great) and arrange face up on a baking dish.
  3. Evenly distribute the lemon juice over the pears, then fill the cores with the walnuts.
  4. Mix together 6 tablespoons of the maple syrup and vanilla and drizzle inside the core and over the pears.
  5. Sprinkle with the pumpkin pie spice.
  6. Bake for 25-30 minutes, or until desired doneness. I like them on the soft side so I usually leave them in at least 30 minutes.
  7. Remove from the oven and drizzle the remaining 2 tablespoons of maple syrup along with the peanut/almond butter.
  8. Serve warm as is, or with a dollop of yogurt or ice-cream!
  9. Enjoy!
 

 

 

 

Shoestring Parsnip Fries with Garlic & Rosemary

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If you’re a french fry lover and looking for a healthier alternative, you have to try these delicious little parsnip fries!  I would never think of ditching my potatoes but this is a good way to mix it up and get some healthy root vegetables cooking in your kitchen.  They’re chewy and crunchy at the same time, and well seasoned with fresh garlic and rosemary.   I’ve never actually looked up the nutritional value of parsnips but found out this tasty root vegetable is a great source of vitamin C, B complex, fiber, iron, calcium, copper, and manganese.  They also contain anti-inflammatory properties and can help with hypertension, oral and bone health, digestion, and overall immune support.  They are often mistaken for the white variety of carrots and have a slightly spicy flavor and taste like a cross between carrots and a potato.  Parsnips can be pureed, roasted, steamed, juiced, or added to soups.  Turning them into shoestring fries is one of our favorite ways to enjoy these little morsels.  You may also consider serving them as an appetizer before your Thanksgiving dinner this year.  Enjoy!

Shoestring Parsnip Fries with Garlic & Rosemary
 
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Recipe type: Side Dish, Appetizer
Ingredients
  • 2 pounds parsnips (8-9)
  • 3-4 tablespoons olive or melted coconut oil
  • 2 crushed garlic cloves
  • 3 large sprigs of rosemary
  • Salt & pepper to taste
Instructions
  1. Preheat oven to 375°F.
  2. Wash and peel the parsnips and slice them into very thin 3-inch strips.
  3. Transfer to a large bowl and add the oil, garlic, rosemary, salt, and pepper.
  4. Toss until evenly coated, then transfer to 2 baking sheets. You can line it with parchment paper if you wish.
  5. Cook for 10-15 minutes on the top rack, then stir them, rotate pans, and roast for another 10-15 minutes until cooked. Turn the oven down to 350°F if they look like they're burning.
Notes:
  1. You can line up the strips in single layers on the baking sheet but it isn't necessary because they're so thin. I've done it both ways and they turn out the same.
 

 

 

Pumpkin Spice Balls

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Hope everyone had a fun Halloweeny day!  I also hope you’re not tired of sweets because here’s another delicious dessert made with pumpkin purée, coconut butter, and your favorite cookie crumbs, all dipped in dark chocolate.  You’ll get all the flavors of fall in one scrumptious bite! They can be made gluten-free and vegan if you prefer, and they’ll also make a great Thanksgiving addition to your table, even if you’re serving pies.  Or, a nice afternoon indulgence alongside a hot cup of tea.

Pumpkin Spice Balls
 
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Recipe type: Gluten Free Dessert
Serves: 28 balls
Ingredients
  • ¼ cup cream cheese (dairy or vegan)
  • 3 tablespoons coconut sugar
  • ⅓ cup pumpkin purée
  • *1¾ cup cookie crumbs (gluten-free or regular) plus 1 teaspoon for sprinkling on top. You'll need 1-2 boxes of cookies, see notes below.
  • ¾ teaspoon pumpkin pie spice
  • ½ cup melted coconut butter
  • pinch of salt
  • 1 cup dark chocolate chips
  • 1 tablespoon melted coconut oil or butter
Instructions
  1. Line a baking sheet with parchment paper, or a non-stick baking mat.
  2. *Add the cookies to the blender to make 1¾ cups of crumbs, plus 1 teaspoon, and set aside.
  3. In a large bowl mix the cream cheese and coconut sugar with a hand or stand mixer with paddle attachment.
  4. Add the pumpkin until well combined, scraping sides of bowl as needed.
  5. Add cookie crumbs, pumpkin spice mix, and salt.
  6. Lastly, add the coconut butter and mix well.
  7. Scoop about 1 tablespoon of dough to form individual balls and place on the baking sheet.
  8. Refrigerate the balls about 1 hour, longer is fine.
  9. In the meantime, in a medium bowl, melt the chocolate and coconut oil/butter over a pot of simmering water, or use your microwave.
  10. Dip each ball in the melted chocolate, rolling with a fork to cover the entire surface. Let the excess drip off into the bowl, and place back onto the baking sheet. Sprinkle with a few cookie crumbs while the chocolate is still wet.
  11. Refrigerate for several hours before eating.
  12. Store in an airtight container in the fridge.
  13. Makes 28 balls.
*Notes:
  1. If you're gluten-free you can use Simple Mills cinnamon cookies; you'll need 2 boxes (https://www.simplemills.com/collections/crunchy-cookies/products/crunchy-cinnamon-cookies)
  2. If you're not concerned about gluten, these are perfect; you'll need close to 1 box (https://www.amazon.com/Trader-Joes-Belgian-Butter-Waffle/dp/B00KTGWTMM/ref=sr_1_9_a_it?ie=UTF8&qid=1541019175&sr=8-9&keywords=trader+joe%27s+butter+cookies)
 

 

 

 

 

 

 

 

 

Easy Potato Tortillas

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How does one make the best, most delicious, homemade tortillas without gluten?  Well, here it is!  This recipe is super easy and requires only 2 ingredients!  We love potatoes and eat them often.  We don’t buy into the bad rap they sometimes receive.  You know the ones – “they’re fattening, they’re high on the glycemic index scale, they contribute to candida overgrowth, they are full of starch and low in nutrients.”  HOGWASH I say!  On the other hand, some of the things we do to the beautiful potato, like deep frying in less than optimal oils, can cause major health issues.

Potatoes are a versatile root vegetable with literally hundreds of varieties that fit into seven categories: russet, red, white, yellow, blue/purple, fingerling and petite, all are high in nutrients  This recipe uses the Yukon Gold variety, but you can also use red potatoes.

Here are some health benefits of the potato:

  • Low caloric content
  • High in potassium and vitamin C
  • They contain antioxidants which neutralize harmful molecules known as free radicals
  • They are rich in B6, trace minerals, and fiber
  • They contain lysine which acts as a powerhouse against cancers, inflammation, and viruses
  • Potatoes contain a special type of starch known as resistant starch
  • According to Dr. Mark Hyman:

    “Resistant starch is a kind of starch that is not digested in the small intestine, hence its name. Instead, your gut bacteria processes it, creating beneficial molecules that promote balanced blood sugar and healthy gut flora.  In other words, when you eat resistant starch, it “resists” digestion and does not spike blood sugar or insulin.”

  • They are antiviral, antifungal, and antibacterial
  • Don’t forget the skin!  So much of the fiber and nutrients come from the skin of potatoes

This recipe creates a soft pliable tortilla that you can stuff and hold in your hand, which we all know is an important trait of the tortilla.  After all, there’s nothing worse than a tortilla that won’t stand up to the test of it’s filling.  They make a great breakfast taco with eggs and all the fixings.  Naturally gluten-free, vegan, and so satisfying!  Let me know how your tacos turn out!

5.0 from 1 reviews
Easy Potato Tortillas
 
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Recipe type: Gluten Free Tortillas
Serves: 6
Ingredients
  • 4 heaping cups peeled, cubed, Yukon Gold potatoes
  • 2 tablespoon olive or coconut oil
  • 1 teaspoon salt or garlic salt
  • Black pepper to taste
Instructions
  1. Line 2 baking sheets with lightly greased parchment paper and set aside.
  2. Preheat oven to 400°F
  3. Place the potatoes in a saucepan, cover with water, and add a pinch of salt.
  4. Boil until soft about 15-20 minutes.
  5. Drain the potatoes in a colander and let them sit for 5 minutes to make sure the potatoes are not holding any water.
  6. Add the oil, salt/garlic salt and pepper and mash with a fork until smooth. A few small lumps are ok.
  7. Scoop the potatoes into a ½ cup measure into 6 mounds on the baking sheets, 3 per sheet.
  8. Spread with your hands to a 6 inch round using your fingers and palms.
  9. Cook for 25-30 minutes, then flip with a spatula and cook an additional 10-15 minutes. You want them nicely browned but not so much that they'll crack when bending and filling them.
  10. You can continue to flip and rotate the pans in the last 10 minutes, especially if your oven doesn't cook evenly.
  11. Eat them immediately while they're hot, or store in the fridge in an airtight container.
  12. These tortillas make great breakfast tacos!
 

 

 

 

Breakfast Fig Toast

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Figs: love ’em or hate ’em?  I happen to love them, especially caramelized and drizzled with a balsamic reduction! Take your toast to the next level with this delicious easy breakfast for any day of the week.  Also, a great way to introduce your kids to something a little fancy and decadent, while expanding their taste buds at the same time.  Pop your bread in the toaster, spread with your favorite cheese or yogurt, and top with coconut sugar sweetened figs, and a sprinkle of sea salt.  Also, a fresh idea to serve for a Sunday brunch gathering.

Figs are one of the most alkaline fruits available, and they are rich in minerals such as potassium, calcium, iron, selenium, and zinc.  There are hundreds of varieties of figs but some of the more common ones include Black Mission pictured here, or the Calimyrna which have a light green skin.  Since fresh figs are very perishable fruits, they should be purchased a day or two in advance of when you’re planning on eating them. They should be plump and soft to the touch but not mushy.  Figs are one of the few fruits that actually need to be picked from the tree when ripe.  Use your nose and if they smell slightly sour they’ve already begun to ferment.  With those tips in mind, you’re all set to make this tasty snack that perfectly balances sweet and savory.

Breakfast Fig Toast
 
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Recipe type: Breakfast, Snack
Serves: 2
Ingredients
  • 2 slices of your favorite bread (regular or gluten free)
  • 2 figs, caramelized
  • 1 tablespoon coconut sugar
  • 2 teaspoons coconut oil, butter, or ghee
  • Your favorite cheese or yogurt
  • Pinch of coarse sea salt
Balsamic Reduction
  • 1 c balsamic vinegar
  • 1 teaspoon honey (optional)
Instructions
  1. Toast the bread to desired doneness.
  2. Spread the cheese/yogurt on each slice.
  3. Slice the figs in 3-4 slices and coat them in coconut sugar.
  4. Heat a skillet on medium heat, add the oil/butter/ghee, then add the sliced figs and cook for 2 minutes on one side, flip for another minute.
  5. Add to the toast and drizzle with balsamic reduction, and a pinch of salt.
Balsamic Reduction
  1. Add the balsamic vinegar/honey to a small saucepan and bring to a boil. Reduce heat and simmer for 15-20 minutes until it sticks to the back of a spoon, or it has a molasses-like consistency. It should reduce by half.
  2. This will make more than you need but you can store in the fridge in an airtight glass container and reheat when needed. You may need to add a small amount of water to thin it up a bit.
  3. Notes: Other uses for a balsamic reduction:
  4. Drizzle on salads, meats, fruits, ice-cream, roasted veggies, grilled fish, or pizza hot out of the oven!
 

 

Grain Free Granola-2 Ways

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Making your own granola at home is so satisfying and economical.  There aren’t too many granolas on the market that I really like and I much prefer making my own.  The last bag I purchased was ten bucks; you can make a lot of granola for ten dollars!  And you can control the amount and type of sugar used, and even make it without grains like these two recipes here.  I’m not against all grains but I know some people don’t tolerate them well.  I rarely make the same batch twice because I end up using all my leftover nuts and seeds along with the fruit I have on hand.  I couldn’t decide which recipe to post so I thought I’d leave you with two of my favorites.

The first is a chewy, dried apple cinnamon flavor – nothing super fancy but darn tasty…almonds, coconut flakes, hemp hearts, hmm what else, oh yes cashews, a touch of coconut oil and honey.  My husband’s been eating it on his vanilla ice-cream while I’m enjoying the chocolate strawberry version on my favorite Coyo yogurt.  I used walnuts and maple syrup and left out the coconut.  The freeze-dried strawberries really take it over the top as a perfect compliment to chocolate. Both are nutrient dense and grain-free, but you absolutely can add some oats to these recipes and they would be just as delicious.  What are your favorite ways to enjoy granola?

Grain Free Granola-2 Ways
 
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Recipe type: Snack
Serves: 4 cups/recipe
Ingredients
Apple Cinnamon Granola
Dry
  • 1 c slivered almonds
  • 1 c chopped cashews
  • ½ c coconut chips
  • ½ c hemp seeds
  • ½ c sunflower seeds
  • 1 Tbl cinnamon
  • ¼ tsp salt
  • 1 c chopped dried apples
Wet
  • 2 Tbl melted coconut oil
  • ¼ c honey
  • 1 tsp vanilla
  • 1 tsp lemon juice
Chocolate Strawberry Granola
Dry
  • 1 c chopped walnuts
  • 1 c slivered almonds
  • ½ c hemp seeds
  • ½ c sunflower seeds
  • ¼ c cacao or cocoa
  • ½ tsp salt
Wet
  • 2 Tbl melted coconut oil
  • ¼ - ½ maple syrup
  • 2 tsp vanilla
  • ½ c freeze-dried strawberries, add after the granola is cooked
Instructions
  1. For both recipes:
  2. Preheat oven to 325°F and line a baking sheet with parchment paper.
  3. Add all dry ingredients to a large bowl.
  4. Mix wet ingredients in a small bowl until well combined.
  5. Add wet to the dry and stir until everything is nicely coated.
  6. Spread the granola evenly on the pan and bake for 20 minutes, stirring once halfway through.
  7. Cool and store in airtight jars.
Notes:
  1. Adjust your sweet level for both recipes. I thought the chocolate granola needed more maple syrup to bring out the flavor of the chocolate.
  2. You can definitely swap out some of these ingredients with your favorite nuts/fruits. Pecans work really well.
  3. For the chocolate recipe, add the strawberries after it's baked.
 

Caramelized Banana Split

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So just in case, you were wondering about where the banana split originated from, here it is!   In 1904, a gentleman by the name of David Strickler, a 23-year-old pharmacist from Latrobe, Pennsylvania who enjoyed making sundaes at the store’s soda fountain, thought it would be a good idea to add a banana to his sundaes.  The charge for a sundae back then was a whole 10 cents! News spread quickly and a few years later a popular recipe was published that called for a split banana, a couple scoops of ice cream, whipped cream and topped with a maraschino cherry and chopped nuts.  Latrobe, Pennsylvania now celebrates its 111th year of the banana split and this delicious treat certainly has stood the test of time.  Who doesn’t enjoy a good banana split?

This recipe started out with fried plantains because I was looking for something just a little different, but I ended up with caramelized bananas because they’re a bit sweeter than plantains.  If you’ve ever made plantains sweet rather than savory, they have to be super ripe, meaning they need to turn black which can take at least 2 weeks or they won’t be soft and sweet enough.   I kept getting impatient and cutting into them too soon.  If you do decide to try this recipe and use plantains, make sure you plan ahead and let them get black before making your split.  Either way, I think you’ll enjoy this tropical twist on an American favorite.  You can add a couple scoops of your favorite vanilla ice-cream while it’s still warm, so it starts to get a little melty along with some tart mango sauce, macadamias, and coconut chips.  So awesome for a cool summertime treat!  Please leave a comment below if you too, love banana splits.

Caramelized Banana Split
 
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Recipe type: GF Dessert
Serves: 2
Ingredients
  • 2 bananas
  • ¼ coconut sugar
  • 1 Tbl ghee, butter, or coconut oil
  • 4 scoops vanilla ice-cream (vegan or dairy)
  • 1 mango
  • 2 Tbls lime juice (or use 1 Tbls lime and 1 Tbls rum)
  • ½ c whipped cream or coconut cream (omit cocoa)
Garnish
  • Macadamia nuts, coconut chips, cherries
Instructions
  1. Wash, peel, and chop the mango and transfer to a high-speed blender with the lime juice and/or rum until smooth, then set aside.
  2. Slice the bananas in half lengthwise and coat each side with coconut sugar.
  3. Heat a small pan with the ghee/butter/oil on medium heat and cook the bananas for a few minutes on each side.
  4. Transfer to an oval bowl and let them slightly cool.
  5. Top with ice-cream, then mango sauce, whipped cream, followed by the garnishes.
  6. *If you use the coconut cream recipe, omit the cocoa.
 

Salmon Cucumber Bites

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Ah, the lovely cucumber, so versatile and refreshing.  These cucumber slices can be topped with an array of garnishes, but I used smoked salmon because I just smoked several pounds of it in my Little Chief smoker this past weekend. Oh, what fun that was; it had been way too long!  My husband and I love little bites and many evenings we make an entire meal out of them.  You can, of course, also serve these as a tasty snack or an appetizer to tide you over until dinner is ready.  They’re so crisp, healthy, naturally gluten-free, and you can whip them together in 15 minutes or less!  Use your favorite yogurt, cream cheese, or goat cheese, then top with a touch of smoked salmon, and fresh herbs.  Great for summer parties with family and friends!

Salmon Cucumber Bites
 
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Recipe type: Appetizer
Serves: 25-30 slices
Ingredients
  • 1 English Cucumber
  • ½ c your favorite yogurt, cream cheese, or goat cheese
  • ¼ lb smoked salmon chopped in small pieces
  • Fresh herbs like chives, dill, or mint
  • Optional: capers and/or olives
Instructions
  1. Wash and slice the cucumber into ¼ inch rounds and top with your choice of yogurt/cheese, then salmon and herbs.
  2. Refrigerate until ready to serve.
  3. Best when eaten the same day.

Oven-Dried Strawberries

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It’s strawberry season here…well we actually have 2 seasons that last all year long.   I kept asking the farmers at my local markets why they had strawberries in January.  Awesome for berry lovers like me, although they really are sweeter this time of year.  I didn’t have a lot of time this past weekend but I did manage to stop by my local ‘pick your own’ farm and walked away with a few pounds of strawberries and blueberries.  So stay tuned for more berry recipes in your future!

I don’t own a dehydrator (yet) so I used my oven to dry out these beautiful ripe strawberries.  Depending on thickness it can take about 3 hours to get a crisp berry.  You certainly can add sugar or cinnamon, but I left them pure and natural and this slow drying method really brings out the sweetness.  I sliced these pretty thin, but if you’d like a chewier berry, you can cut them in thirds.  If you ever have those times when you look in your fridge and see those strawberries you purchased several days ago and think, I really need to eat those…well don’t toss them out!  This is a great way to preserve and use them in recipes like trail mix, oatmeal, with yogurt, or a nutritious alternative to candy, as well as an impressive garnish to your favorite dishes!

Oven-Dried Strawberries
 
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Recipe type: Gluten Free Snack
Serves: 1.5 cups
Ingredients
  • 3 lbs fresh strawberries
Instructions
  1. Preheat oven to 200°F
  2. Line 2 baking sheets with silicone baking mats, or parchment. (I prefer mats)
  3. Wash, dry, and slice the strawberries in thirds, or thinner if you prefer.
  4. Arrange the berries on the mats and dry for 1.5 hours, then flip for another 1.5 hours.
  5. Keep an eye on them as you may need to rotate your pans depending on the thickness of the berries.
  6. Cool at room temperature and store in an air-tight container. They'll last longer if stored in the fridge.

Spicy Sweet Potato Chips

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I’ve been making sweet potatoes for my two adorable dogs lately and decided to finally purchase a mandolin thinking I could get a crispier chip.  Well, I learned that this really does yield a nice crunchy chip but I didn’t like the particular mandolin and returned it.  I’ll probably buy a different one sometime in the future, so I went back to my old-fashioned sweet potato slicing method and used a knife. The key here is to get them super thin and not use parchment paper.  I have two really old baking sheets that I’ve had for at least 20 years and they’re perfect for roasting veggies or chips like this.  Use the sharpest knife you have, or a veggie peeler, and slice super thin.  I don’t really mind the meatier ones but use the tool of your choice, and by all means, use your mandolin if you have one.   I’m also always looking for different ways to incorporate turmeric into my diet and it works beautifully with sweet potatoes here, along with cayenne and paprika.  They’re quick and easy to make for an appetizer or snack, and really tasty warmed up the next day as they get a little chewy.  You can set your oven to 200 and let them slowly warm up.  This was my breakfast the other day along with a smoothie!  Here are some wonderful nutritional benefits of the lovely sweet potato and please comment below if you give these a try.

  • Rich with antioxidants such as beta-carotene, vitamins C, D, & E
  • They contain minerals such as manganese and iron and are also high in potassium and B vitamins
  • One of the best anti-cancer fighting foods
  • Regulate blood sugar and easy to digest
  • Anti-inflammatory properties
  • Babies love them!
Spicy Sweet Potato Chips
 
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Recipe type: Appetizer, Snack
Ingredients
  • 1 pound sweet potatoes
  • 2-3 Tbls olive oil
  • 1 tsp paprika
  • 1 tsp turmeric
  • ⅛ - ¼ tsp cayenne
  • ½ tsp salt
Instructions
  1. Preheat oven to 325°F
  2. Combine the paprika, turmeric, cayenne, and salt in a small bowl and set aside.
  3. Lightly grease 2 large baking sheets.
  4. Wash and dry the potatoes and slice thinly with a knife, mandolin, or veggie peeler, and transfer to a large bowl.
  5. Add the olive oil and toss to coat, start with 2 tablespoons, then add more if needed.
  6. Sprinkle in the spice mixture and toss to evenly coat all the potatoes evenly.
  7. Layout in a single layer on the baking sheets and bake for 7-10 minutes. Flip and return to the oven for another 7-10 minutes. At this point, I may flip a few more times and rotate the pans. Cooking time really depends on the thickness of the potatoes. Keep a close eye on them and turn the oven down if it looks like they're cooking too fast or burning. If using a mandolin, cooking time will be quicker, so check after 5 minutes.
  8. Remove from oven and sprinkle with coarse sea salt.
  9. Enjoy!
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