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Welcome to Designed For You Nutrition! My name is Amy Sonnenberg and I am a Registered Holistic

Nutritionist. Life can get complicated, eating healthy shouldn't be! To thank you for signing up for my

newsletter, I'm giving you a free copy of this healthy treats & snacks book. I worked on this project

with some other trusted nutritionist friends who feel just as passionate as I am about food being

healthy and delicious.

Everyone loves a treat! But we all know that processed sugary treats from the grocery store are full of

preservatives, additives and way too much sugar.

Most baked goods are made with enriched flour. Enriched flour has been stripped of vital nutrients,

bleached and then nutrients are added back in. Usually those nutrients are synthetic or manmade. The

sugar undergoes a similar process, leaving us without vital nutrients such as naturally occurring

minerals.

Why not reclaim the kitchen and show the world what you can do? Make your own tasty treats with

the benefit of added fibre, less sugar and more real food ingredients! Happy Snacking!

Tips & Tricks:

Why not try switching up the flour you use? In this book you’ll find recipes calling for various flours.

Not sure where to find them? Visit your local health food or bulk store to readily find what you need.

One of the things I like to do is switch up the type of flour I use in a recipe. Once you get more

comfortable, you’ll be able to confidently experiment too! One way to get more nutrients into your

baked goods is to take equal parts barley, oat & rye flour. Combine these flours into a large container

and mix well. You can easily substitute this flour mixture into any of your favourite recipes that call for

white flour. With this one simple change, you’ve increased the nutrient value of your recipe for you and

your family!

Don’t worry, we didn’t forget our gluten free friends! In this book, you’ll find recipes that naturally

don’t have any gluten. In case there is something you want to try that calls for a gluten containing flour,

try the, 'Hasn't Failed Me Yet Gluten Free Flour Mix,' recipe on page 4.

Healthy Treats and Snacks

the Whole Family Will Love

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About Us

Deanna Trask RHN

Deanna is a Holistic Nutritionist, BioEnergetic Practitioner, Reiki and

Energy Practitioner, Wife, Mother of one daughter and loves to create

in the kitchen. Personal interests are weight lifting, biking, kayaking

and swimming, and shuttling her daughter to dance and gymnastics. Deanna has her practice set up in Owen Sound, Ontario and specializes in

Detoxification/Cleansing, Food Sensitivities, Hormone Balancing, Diabetes and Weight Loss.

www.nutritiousliving.ca

Melanie Grime RHN

Melanie is a Nutritionist, Wife and Mom to 2 young boys. Becoming a

Mom took her interest in whole foods to new heights. She has the life

experience to supplement her educational and career knowledge.

She has always been passionate about food, and has experienced

tremendous personal transformation using nutrition and lifestyle changes.

Her continually evolving journey takes her to new places every day. Her desire is to share her experience and

knowledge to guide you to make the best choices for yourself, your children, and your family on the road to

optimal health.

www.adamsapplenutrition.com

www.Facebook.com/AdamsAppleNutrition

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Amy Sonnenberg RHN

Amy Amy is a Nutritionist, Mom & Wife with a passion for helping

others simplify healthy eating. Life can get complicated, eating healthy

shouldn’t be. Amy blends her past experience working as an Early

Childhood Educator and her love for nutritious and healthy eating to support families in their quest to

eat well, no matter where they are in their journey. Clients range from little babes to grandparents

wanting to improve their nutritional status and overall health. www.DesignedForYouNutrition.com

Designed For You Nutrition - Nutritionist | Facebook

Nikki Stadnyk RHN

Is an RHN Holistic Nutritionist whose passion is to work with people with

weight related diseases and help them get their health back through food.

The highlight of her work is helping people feel better just by changing

the way they eat. She runs My Virtual Nutritionist private holistic nutrition

coach at your fingertips, live online any time any place.

www.myvirtualnutritionist.com

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Table of Contents

HASN’T FAILED ME YET GLUTEN FREE FLOUR MIX! 6 CARROT MUFFINS 7 PUMPKIN MUFFINS 8 PUMPKIN DATE ENERGY BITES 9 PEANUT BUTTER CHOCOLATE ENERGY BITES 10 COCONUT FLOUR CHOCOLATE CHIP COOKIES (GLUTEN FREE) 11 OATMEAL PEANUT BUTTER ENERGY CLUSTERS 12 QUINOA NUT BUTTER BARS 13 GROOVY GRANOLA BARS 14 BANANA MUFFINS 15 PUMPKIN SPICE MUFFINS 15 CHICKPEA CHOCOLATE CHIP COOKIES 16 QUICK PEANUT BUTTER CHOCOLATE FIX 17 RAW CHOCOLATE BALLS 18 RAW COOKIE DOUGH BALLS 19 SWEET POTATO BROWNIES 20 BLACK BEAN BROWNIES 21 STRAWBERRY FRUIT LEATHER 22 STRAWBERRY YOGURT POPSICLES 23 CHOCOLATE AVOCADO PUDDING 23 SUPERFOOD CHOCOLATE BRITTLE 24 STRAWBERRY CHIA PUDDING 24 TROPICAL PINEAPPLE DATE BARS 25 RAW CARROT CAKE BALLS 26 BROWNIE IN A MUG 27 OATMEAL CHOCOLATE CHIP COOKIES WITH CHIA AND HEMP SEEDS 27

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Hasn’t Failed Me Yet Gluten Free Flour Mix!

by Amy

A friend who is amazing in the kitchen shared this recipe with me years ago. This flour blend is terrific and hasn't

failed me yet!

6 c. brown rice flour 3 c. tapioca starch 1 ½ c. potato starch 1 Tbsp. salt 2 Tbsp. xanthum gum (while this ingredient is a little more expensive initially, it will last for a long time)

This flour mix can be easily substituted 1:1 for any recipes calling for regular flour. It works great for muffins

and cakes. Cookies tend to be more fragile than you are used to but will still taste great. When baking cookies,

almond flour tends to work well.

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Carrot Muffins by Dee

1 cup oats 1 cup flour (spelt) 2 tsp baking soda Cinnamon, ginger, nutmeg and cloves few dashes of each. (I always use more cinnamon) 2 scoops vanilla whey protein (optional) 3/4 cup melted coconut oil (olive or grapeseed) 1/2 cup raw cane sugar 1/2 cup applesauce 1/4 cup Greek yogurt 3 large eggs 1 tsp vanilla 2 cups shredded carrots 1/2 cup coconut shredded 1/2 cup raisins (optional) 1/2 cup walnuts or hemp seeds

Blend together and bake for 20 minutes at 350°F. I cut the sugar back from 1/2 cup, used unsweetened coconut

but the applesauce was sweetened. If you don't have Greek yogurt just add more applesauce. These are a high

protein muffin, so should stay with you. Enjoy!

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Pumpkin Muffins by Dee

I made these tasty little guys last week, and the weirdest thing happened. They erupted like little volcanoes. The

first time I made them they didn't do this, though I did increase the temperature. I, in error cooked them too low

the first time. I also added whey protein, but that shouldn't make a difference. Either way, they aren't pretty but

they sure tasted good!

2 1/2 cups spelt flour 2 tsp spices (cinnamon, nutmeg, cloves) 1 1/2 tsp baking soda 1 tsp ginger 1 cup raisins 1 cup raw cane sugar 1 cup pumpkin purée 1/3 cup unsweetened almond milk (or a little more if adding flax and whey protein) 1/3 cup oil (melted coconut worked well) 1/4 cup molasses 1 tsp vanilla 2 eggs 4 tbsp ground flax seed 2 scoops vanilla whey protein powder (optional)

Add wet ingredients to the dry ingredients. Mix gently till mixed well bring careful not to over mix.

Bake at 400°F oven for roughly 15 minutes, or a toothpick comes out clean.

Rich in iron - Two tablespoons of blackstrap molasses contain 13.2 percent of our RDI of iron, which our bodies

need to carry oxygen to our blood cells. People who are anemic (including pregnant women) will greatly benefit

from consuming 1-2 tablespoons of blackstrap molasses per day.

High in calcium and magnesium - Blackstrap molasses contains a mineral profile that has been optimized by

nature for superior absorption. For example, two tablespoons of blackstrap contains 11.7 percent of our RDI of

calcium and 7.3 percent of our RDI of magnesium. This calcium-magnesium ratio is ideal, since our bodies need

large quantities of magnesium to help absorb similarly large quantities of calcium. Both of these minerals aid the

growth and development of bones, making blackstrap a good safeguard against osteoporosis and other bone

diseases.

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Learn more:

http://www.naturalnews.com/043009_blackstrap_molasses_nutritional_supplement_health_benefits.html#ixzz3

IiTZopj8

Pumpkin Date Energy Bites

by Dee

1/2 cup almond butter 1/2 cup chopped dates 1/4-1/2 cup raw honey 1/2 cup pumpkin puree 1/2 cup ground flax seed 1 cup oats 1 cup toasted coconut 1 scoop vanilla protein powder 1 tsp vanilla cinnamon, ginger, nutmeg and cloves to taste

Put all ingredients into a food processor and pulse until well mixed. You can add more oatmeal if they seem too

wet, or cut back on the honey. Roll into balls and store in the fridge or freezer. These will be good for about a

week in the fridge and a few months in the freezer. We don't think that the length of storage will be an issue

though - they taste so good that they will be gone in no time!

Pumpkin is a winter squash and contains carotenoids that help to protect the circulatory system.

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Peanut Butter Chocolate Energy Bites by Dee

These are a tasty treat that is healthy enough for breakfast, or sweet enough for dessert. No baking required.

1 cup rolled oats 2/3 cup toasted coconut flakes or shredded (so easy on the stove top) 1/2 cup peanut butter (you could also use almond butter or even sun butter) 1/2 cup ground flax seed 1/3 cup raw honey 1 tsp vanilla 1/2 cup chocolate chips 1 scoop chocolate protein powder (optional) 2 tbsp cocoa or carob powder

If they are too dry you can add more honey.

Mix together and refrigerate, then roll into bite sized balls.

These could even be frozen for later.

Raw honey is a source of natural goodness. It includes high nutritional benefits, it promotes the growth of good

bacteria in the intestine, it soothes and heals skin wounds, it blocks free radicals, aids sleeps, counters pollen

allergens and reduces homocysteine levels to maintain a healthy heart.

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Coconut Flour Chocolate Chip Cookies (Gluten Free) by Dee

1 cup Butter, softened ( I used 1/2 coconut butter and 1/2 coconut oil or any nut butter) 3/4 cup raw cane sugar or coconut sugar 2 eggs 1 tsp vanilla 1 cup coconut flour or more 1 tsp sea salt 1 tsp baking soda 1 cup chocolate chips (Enjoy Life is a gluten free brand)

Cream the butter and sugar together, then fold in the other ingredients and mix well. If it is too wet you can add another 1/4 to 1/2 cup of coconut flour. Roll in to balls and then flatten a bit. They will not spread. Bake at 365°for about 12 minutes. Let them cool on the cookie sheet, as they will be quite crumbly till they cool.

Coconut contains medium-chain triglycerides (MCTs), which are healthy fats that help lower the risk of heart

disease. They can also help with weight management by reducing appetite, boosting metabolism and increasing the

activity of fat burning cells. MCTs can also increase the “healthy” HDL cholesterol without raising the “unhealthy”

LDL cholesterol levels.

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Oatmeal Peanut Butter Energy Clusters by Amy

This is a recipe from my sister-in-law. She made these over Christmas holidays and they were a huge hit! A little

bit of sweet, some fibre & protein and a whole lot of YUM!

2 cups rolled oats ½ cup chocolate chips ⅔ cup unsweetened coconut flakes 1 cup peanut or any other nut butter, unsweetened & natural ¼ cup raw honey 1 tsp vanilla ¼ tsp sea salt (optional) 1 tsp ground flax seeds.

Mix all ingredients and form into balls. Chill in the fridge or freezer until you are ready to enjoy.

Oats contain many nutrients including fiber which helps reduce “unhealthy” LDL cholesterol. They are also known to

be a natural sedative and great for easing indigestion.

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Quinoa Nut Butter Bars by Amy

1 c uncooked quinoa 1 c oats 1/2 c unsweetened coconut, shredded 1 c mixture of nuts, seeds, dried fruit 1/4 tsp sea salt 1/2 c natural peanut or almond butter, unsweetened 1/2 c unpasteurized honey 1 tbsp coconut oil 2 tbsp sucanat or brown sugar 1/2 c dark chocolate chips, optional

Preheat oven to 350°F. Spread quinoa & oats on a cookie sheet and toast for about 8 minutes in oven. Line an

9x13 baking dish with parchment paper, leaving a little extra over the sides to use as handles. Once the bars

have baked and cooled slightly, you will be able to lift the bars out of the pan easily. Put toasted mixture into a

large mixing bowl. Now add shredded coconut & nut mixture to the bowl. Save chocolate chips for later. In a

small pot, bring to a gentle boil the salt, nut butter, honey, coconut oil & sucanat. Pour liquid into bowl with dry

ingredients. Mix well. Gently fold in the chocolate chips and spread into baking dish. Bake for 18 minutes. Allow

to cool before cutting. Enjoy!

Quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3

fatty acids. It is a heart healthy grain and contains high levels of antioxidants.

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Groovy Granola Bars by Amy

1 ¾ c. old fashioned oats ½ c. chopped walnuts or almonds (I substitute pumpkin seeds to make nut free for school lunches) ¼ c. raw sunflower seeds 2 tbsp. ground flax (use a coffee grinder) ½ c. spelt flour ½ tsp. baking powder ¼ tsp. sea salt ½ tsp. cinnamon Pinch of nutmeg ½ c. oil (grapeseed or coconut work well – you will have to melt coconut oil before adding) ¼ c. brown sugar ¼ c. real maple syrup 1 large egg 1 tsp. pure vanilla extract ½ c. dried fruit (cranberries, raisins, blueberries, chopped apricot) or chocolate chips

Preheat oven to 350°F. Line a 8 inch square baking dish with parchment paper leaving enough over hang to use

as handles when lifting granola bars out of dish. Spread the oats, seeds and nuts on a baking sheet and bake until

they are lightly toasted. This should take about 10 minutes – stir every 2-3 minutes to avoid burning. Allow

mixture to cool completely. In a small mixing bowl, mix the ground flax, flour, baking powder, sea salt, cinnamon & nutmeg. In a large bowl

combine oil, brown sugar, maple syrup, egg and vanilla. Stir in the flour mixture and then the oat mixture. Do not

over mix. Lastly, add in fruit or chocolate chips. Bake for 30 minutes. Once cool, lift the bars out of pan using

parchment paper edges. Place onto a cutting board and cut into desired size. I like using a pizza cutter wheel.

Enjoy!

Spelt is an ancient variety of wheat with a subtle sweet, nutty flavour. It is high in fiber, B vitamins and minerals

such as copper, iron, zinc, magnesium and phosphorous. It also contains more protein than conventional wheat and

is easier to digest.

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Banana Muffins by Amy

3 ripe bananas ⅓ cup coconut oil, melted ½ cup raw sugar 1 egg, whisked ½ tsp vanilla 1 ½ cup spelt flour 1 tsp baking powder 1 tsp baking soda ¼ cup ground flax ½ cup chocolate chips (optional)

Preheat oven to 375°F when using stone pan, 350°F for non-stick pan. Mash bananas. Add sugar, egg & vanilla. In

another medium sized mixing bowl, combine all dry ingredients. Add wet ingredients to dry and stir in coconut

oil. Add chocolate chips and give a quick stir. Divide evenly into 12 muffin cups. Bake for 20 minutes.

Bananas are rich in potassium, which is essential for maintaining blood pressure at healthy levels and are natural

antacids, which make them a soothing and healing choice for upset stomachs and ulcers. They contain nearly 90%

natural slow-release sugars so are ideal for athletes and busy people.

Pumpkin Spice Muffins by Amy

1 ¾ cup spelt flour 1 tsp baking powder 1 tsp cinnamon 1 tsp ground ginger ¼ cup ground flax ½ c coconut oil or butter, melted 2 eggs 1 tsp vanilla ¾ c brown sugar 1 cup pumpkin ½ cup chocolate chips, walnuts or dried cranberries handful of pumpkin seeds to sprinkle on top of muffins

Preheat oven to 375°F. Combine dry ingredients into a small bowl. Mix wet ingredients together in a separate

medium bowl. Add dry ingredients to wet ingredients and mix. Be careful not to over stir the batter. Divide

evenly into 12 muffin cups. Sprinkle pumpkin seeds on top of muffins. Bake for 18-20 minutes. Cinnamon helps balance blood sugar levels. It is rich in antioxidants and is an anti-inflammatory and was

traditionally used to aid recover from colds and flu, sore throats, fevers and headaches. Just smelling cinnamon is

said to boost cognitive function and memory.

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Chickpea Chocolate Chip Cookies by Amy

I have to admit that my family was skeptical when they found out I was going to use chickpeas in their beloved

chocolate chip cookies. All it took was one bite to convince them that chickpeas and chocolate can all get along

very nicely! These cookies almost have a peanut buttery taste but are completely safe to send to school as they

are nut free!

1 cup softened butter, unsalted

3/4 cup cane sugar

2 tbsp. ground flax seed mixed with 6 tbsp. warm water

2 tsp. vanilla extract

2 cups spelt flour

3/4 cups old-fashioned oats

1 tsp. baking soda

1/2 tsp. sea salt

1 1/2 cups chocolate chips

15 ounce can of chickpeas–drained, rinsed and put into a blender until smooth.

Preheat the oven to 350°F. In a large bowl, add the butter and sugar and lightly beat with an electric mixer. Add

the flax and water mix and the vanilla and beat again at a medium speed. Add the flour, oats, baking soda and sea salt and beat again at a medium speed to form a thick dough. Mix in the chocolate chips and the mashed chickpeas with a large spoon. Use about 1 – 1 ½ tbsp of dough per

cookie.

Bake cookies for 8 – 10 minutes depending on how soft or hard you like your cookies. We like them all soft and

gooey, so 8 minutes is usually perfect. Once the cookies are finished baking, pull them from the oven and allow

them to cool for about 10 minutes.

Enjoy!

Chickpeas are high in fiber, they are also rich in manganese, which helps build bones and is necessary for healthy

bone structure. They are also high in the other bone-healthy minerals, calcium, phosphorous and magnesium.

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Quick Peanut Butter Chocolate Fix by Nikki

2 Tbsp peanut butter (any natural nut butter will do) 1 Tbsp dark chocolate chips (or 1 square of dark chocolate)

Instructions: Place chocolate and peanut butter in a small bowl and microwave for 25 seconds. Remove, stir and enjoy licking

it off a spoon.

Dark chocolate, without unhealthy additives and sugar has been shown to lower the risk of cancer and stroke, and

lowers blood pressure as effectively as antioxidant-rich fruits and vegetables. For most antioxidants, choose

semisweet or unsweetened chocolate with at least 70% cocoa solids and less sugar.

Eating a little high quality chocolate will be far more satisfying than a highly processed bar. Avoid bars with

hydrogenated or partially hydrogenated oils.

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Raw Chocolate Balls by Nikki

This recipe is naturally gluten free, dairy free, and nut free but not mess free.

12 pitted prunes, chopped finely in a food processor ¼ cup chia seeds ¼ cup hemp seeds ¼ cup dark chocolate chips or nuts 2 Tbsp coconut oil, melted 2 Tbsp cocoa ¼ tsp cinnamon ¼ tsp sea salt

Line a baking sheet with parchment paper and set aside. In a food processor add all ingredients except the

coconut oil and prunes, pulse until smooth and remove from processor and set aside. Then add the prunes and

coconut oil and finely chop. Add the rest of the ingredients and pulse to combine. Roll into balls and place on

parchment paper and put into the freezer to set.

Hemp seeds contain a perfect balance of omega-3, 6 and 9 fatty acids which help boost brain and heart health. They

are also a complete source of protein and fiber that benefit the gut and heart health. They also contain phytosterols

(plant hormones) that help lower cholesterol and promote hormonal balance in the body.

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Raw Cookie Dough Balls by Nikki

16 oz cooked chick peas rinsed and drained 3 tbsp raw organic honey 1 tbsp coconut sugar 1/8 tsp baking soda 4 tbsp raw organic almond butter 2 tsp vanilla pinch salt ½ cup mini chocolate chips

Combine chickpeas honey sugar baking soda almond butter vanilla and salt in food processor and process until

smooth. Remove to a bowl and stir in half a cup of the chocolate chips form in to 1 inch balls and place on

parchment paper lined baking sheet and freeze.

Regular white sugar and high fructose corn syrup don’t contain any nutrients and therefore supply “empty” calories.

Coconut sugar however, does retain many of the nutrients found in the coconut palm such as iron, zinc, calcium,

potassium. It also contains a fiber called inulin, which may slow glucose absorption, this could explain why coconut

sugar has a lower glycemic index than regular table sugar.

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Sweet Potato Brownies by Nikki

1 medium sweet potato peeled and grated with the larger holes on the grater. 2 whole eggs 2 tsp vanilla extract ½ cup raw honey melted ½ + 1 tbsp extra virgin olive oil 1 heaped tsp of baking powder ½ tsp baking soda 1 cup unsweetened cocoa powder 2 Tbsp coconut or oat flour

Preheat oven to 365 °F (185 °C) Combine grated sweet potato, eggs, vanilla, honey and olive oil in a

large mixing bowl and stir together until well incorporated. Then add baking powder and baking soda and stir. Add cocoa powder, mix and finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies. After stirring everything together, pour the mixture into a 8 inch square baking tray greased with a little olive oil. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. You can cut it in quarters and remove one part at a time if the bottom sticks a little. Leave the brownie cake to cool down before cutting.

Sweet potatoes are a super food. A single sweet potato contains more than a day’s worth of beta-carotene and nearly all your daily vitamin C requirements. They help combat free radicals in the body, benefit skin health and support the immune system. Because of their high levels of slow-release carbohydrates, they can also help maintain steady blood sugar levels.

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Black Bean Brownies by Mel

1 15-oz can no-salt-added black beans, drained & rinsed (Eden is a great brand and their cans are BPA free!) 3 large eggs or egg replacer (see below) 3 tbsp coconut oil 2 tablespoon chia seeds ¼ cup unsweetened cocoa powder Pinch of sea salt 2 teaspoon vanilla extract ½ cup coconut sugar ½ cup raw chocolate (Giddy YoYo is a great brand & local!!) or 70% dark chocolate chips

Preheat the oven to 350°F. Grease an 8-inch baking pan. Place the black beans, eggs (or egg replacer), coconut oil, chia seeds, cocoa powder,

salt, vanilla and sugar in the bowl of a food processor and blend until smooth. Remove the blade and carefully stir

in the chocolate and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the centre. Cool

before cutting into squares.

Ground Flax Seed Egg Replacer for Baking

One-egg substitute formula: 15 mL (1 Tbsp.) ground flaxseed (you can also use chia seed)Flax seed meal (ground flax seeds) 45 mL (3 Tbsp.) Water

Mix the flax seed meal and water in a small bowl. Let the mixture sit for 2-3 minutes to thicken it before adding to

recipe.

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Strawberry Fruit Leather by Mel

Makes 8 long strips

3 cups strawberries, washed & stems removed 1 Tbsp raw honey

Preheat the oven to 250°F degrees F. Put the strawberries and honey in a blender and puree until smooth. Pour the mixture onto a parchment paper lined baking sheet and spread with the back of a spoon or spatula in a large rectangle making sure that the mixture is completely even. Bake for 2-3 hours or until its dry and not sticky to the touch. Every oven is different so cooking time may be a little more or less. Let the mixture cool at room temperature. When you first take the fruit leather out of the over the edges will be dry and crispy so it's best to let it sit overnight and soften up. Use a knife, scissors or pizza cutter to cut into strips, keeping the parchment paper on, then roll the leather into roll ups.

Strawberries are high in antioxidants and are a rich source of vitamin C. They contain manganese, folate, potassium,

B vitamins and quercetin. They have heart-healthy properties, benefit the digestive system and are the only fruit to

have seeds - a source of small amounts of omega-3 fatty acids. Most strawberries are treated with high amounts of

pesticides and fungicides. Eating organic or from a reputable local farm is the only way to avoid this chemical

contamination.

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Strawberry Yogurt Popsicles by Mel

2 cups strawberries, washed & stems removed 1-2 Tbsp raw honey 1/2 cup plain Greek yogurt (milk or milk alternative can also be used - almond, rice, hemp, coconut)

Put all the ingredients in a blender and blend until smooth. Pour into popsicle molds and freeze for at least 3

hours.

My favourite popsicle mold is the Zoku, popsicles are ready in just a matter of minutes! http://www.zokuhome.com/

Greek yogurt is yogurt that has been strained to remove some of the watery whey. This results in a thicker, creamier

yogurt.

Chocolate Avocado Pudding by Mel

1 avocado, diced ¼ cup raw honey ¼ cup cocoa powder or raw cacao ¼ cup water 2 tsp vanilla extract ¼ tsp sea salt

Place avocado, honey, cocoa powder, vanilla extract and sea salt in a blender or food processor. Gradually

add 1 tablespoon of water at a time to achieve a creamy consistency.

Avocadoes are the fruit with the highest fat content. This may sound unhealthy but it’s beneficial monounsaturated

oils can lower blood pressure and lubricate joints. The flesh and oil contain antioxidants and are anti-inflammatory,

helping to lower the risk of diseases such as arthritis and boost women’s fertility

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Superfood Chocolate Brittle by Mel

1/3 cup cacao powder ¼ cup coconut oil 3 tablespoons raw honey 1 teaspoon vanilla extract

Blend together or melt together over low heat using a double broiler method (large pot with water, smaller pot

inside the larger pot for melting chocolate – keeping direct heat away from pot with chocolate). Then mix in your whatever you choose, I like to add coconut, pumpkin seeds, goji berries or any dried fruit…

whatever you have around. Lay out on a cookie sheet and stick in the freezer to harden. Break into pieces but keep this in the freezer and just

take out a piece at a time.

Cacao is the purest form of chocolate, which means it is raw and much less processed than cocoa powder or

chocolate bars. Cacao is thought to be the highest source of antioxidant and magnesium of all foods.

Strawberry Chia Pudding by Mel

Serves 4-6

2 cups fresh strawberries, washed and stems removed 1 ½ cups coconut milk 2-3 Tbsp raw honey or maple syrup. 1 tsp pure vanilla extract ¾ tsp finely grated lime zest 1/2 cup chia seeds

Put the strawberries, coconut milk, honey, vanilla and lime zest in a blender and blend until smooth. Taste and

add more honey if needed. Put the chia seeds in a large bowl and pour the strawberry mix on top and whisk thoroughly. Let it stand for 10

minutes then whisk again. Cover and refrigerate for at least 4 hours and up to 2-3 days. Stir the pudding before serving. The longer it sits,

the thicker the pudding will become. If it is too thick, just add a little water. Spoon into bowls and top with fresh strawberry slices.

Chia seeds are high in omega-3 so great for heart health and lowering cholesterol. They are also high in calcium and

magnesium for bone-health and high in fiber so help keep you regular. Just one tablespoon of chia seeds provides 5

grams of fiber!

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Tropical Pineapple Date Bars by Mel

Makes 9 large or 12 small bars

Bar Ingredients: 1/2 cup ground almonds (also known as almond meal) 1 cup rolled oats 1/2 cup quinoa flakes 1/2 cup unsweetened shredded coconut 1/2 teaspoon baking soda 1/3 cup coconut oil 2 tablespoons raw honey 1/4 cup hot water mixed with 2 tablespoons ground flax seeds

Filling Ingredients:

1 cup crushed pineapple (I use fresh pineapple, which I blend in my Blendtec) 3 medjool dates, pitted, and finely chopped

Directions:

Preheat oven to 350°F degrees. Rub coconut oil on the bottom of an 8×8″ glass baking dish & set aside. In a large bowl mix together ground almonds, rolled oats, quinoa flakes, shredded coconut, and baking soda.

Using your hands or a fork mix in coconut oil & honey into the rolled oat mixture. You will have a crumbly dough. Set aside 1/3 of the crumbly dough into a small bowl for the topping of the bars. With the remaining 2/3 of dough mix in the hot water & ground flax seed mixture. Press the dough into the greased 8×8″ glass baking dish. In a small bowl mix the pineapple with the chopped dates. Pour the pineapple mixture over the pressed dough. Sprinkle the remaining 1/3 of crumbly dough over the pineapple/date filling. Bake for 15-20 minutes until bars are golden brown and smell amazingly delicious! Cut into 9 large bars or 12 smaller bars. Let cool on the counter and then store in the fridge in an airtight

container.

Pineapple contains high amounts of vitamin C and the core contains the enzyme bromelain, a powerful anti-

inflammatory used to treat bowel and joint problems.

Page 26

Raw Carrot Cake Balls by Mel

Makes 18 to 20 balls

¾ cup unsweetened shredded coconut 6 Medjool dates, pitted ¾ cup walnuts ½ cup grated carrots ¼ cup hemp seeds ¼ cup honey 1 tsp pure vanilla extract 1 tsp cinnamon ½ tsp nutmeg ¼ tsp ground cloves

Reserve ¼ cup shredded coconut in a shallow dish for rolling. Place remaining ingredients in a high-powdered

food processor and process until fully combined. Form mixture into 1-inch balls and roll in reserved shredded coconut, coating balls completely.

Transfer to baking sheet and refrigerate for a few hours or overnight.

Keep chilled or freeze in an airtight container for a few months and eat straight from the fridge or freezer.

Enjoy 1 or 2 as a snack or dessert.

Carrots are rich in beta-carotene (from which the body makes vitamin A) and a diet high in this is associated with

significant decreases in the incidence of some cancers. Carrots also help digestion, weight control, contain silicon

which benefits skin and nails and promotes eye health.

This recipe is taken from, 'Joyous Health,' by Joy McCarthy and is a big hit everywhere I take it.

Page 27

Brownie in A Mug by Nikki

Coconut Oil 1 egg 1 scoop chocolate protein powder 1 tbsp natural nut butter 1 tbsp water

Use the coconut oil to grease the coffee mug. In the coffee mug, mix all ingredients together. Mix well so that all

ingredients are blended together and smooth. Cook in the microwave on high for 1 minute. Using a knife, scrape around the edges and allow brownie to slide out of the mug onto a plate. Eat with a side of

berries.

Almost 50% of the fatty acids in coconut oil is Lauric Acid. This can help kill harmful pathogens like bacteria, viruses

and fungi.

Oatmeal Chocolate Chip Cookies with Chia and Hemp Seeds by Dee

I attempted a new oatmeal chocolate chip recipe. I added the two nutrients dense foods - chia and hemp seeds. Talk about a powerhouse cookie! Some might even say, GOOD FOR YOU!

1 1/3 cup of spelt flour 1 1/2 cup of rolled oats 3/4 cup of coconut 1/3 cup chia seeds (whole) 1/4 cup hemp seeds 1/2 cup of chocolate chips 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp sea salt 1 cup of coconut oil 1 cup of brown sugar ( I would cut this back next batch to about 3/4 cup) 1 egg 1 tsp vanilla

Combine dry ingredients. In another bowl cream the coconut oil and sugar together, then add the egg and vanilla. Gradually add the dry ingredients to the wet mixture. Scoop out batter onto a greased baking sheet or use parchment or stoneware. Press down with a fork. Bake at 350°F for 10-12 minutes. I found that under cooking left the cookies crumbly. I also froze half of the batch and they turned out great! ENJOY!!!