20 Metabolism Boosting Dessert And Sack Recipes

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Copyright ©2014 Carolyn Hansen, http://CarolynHansenFitness.com/

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Table Of Contents

How To Crank Your Metabolism 4

Out With The Bad, In With The Good 6

The Recipes 10

Apple Balls 11

Apple Squares 12

Avocado Lime Pie 14

Berry Ice Cream 16

Blueberry Slice 17

Caramel Swirl 18

Carrot and Raisin Bar 20

Cashew Cream 21

Coconut Orange Chocolate Squares 23

Date Nut Dream 25

Extra Energy Orbs 26

Fruit and Nut Parfait 27

Fudge 29

Kiwi Lime Bars 30

Lemon Chewies 31

Maca Cupcakes 32

Orange Carrot Bars 34

Peppermint Squares 36

Pineapple Cream Cake 37

Spinach Ice Cream 39

Now Go Eat! 40

20 Metabolism-Boosting Dessert And Snack Recipes


How To Crank Your Metabolism

Hey, this is Carolyn Hansen. Thanks so much for downloading thissampler from my much larger collection of more than 200 metabolicdessert and snack recipes. If you are new to this type of oh-so-delicioushealth food I think you'll find it rewarding in so many ways.

Before we get to the recipes, though, I want to spend a couple of minutesexplaining the why of it all...

Because although I have successfully managed to get you to beginreading this book, if by the end of it you are somehow not charged withthe degree of motivation needed to roll up your sleeves and spend timepreparing and then tasting at least a few of the dishes you will find in thepages that follow then I will have certainly failed in my mission.

What mission is that, you ask?

To convert you, dear reader. I want to make you a believer of theprinciples of healthy eating that guide me and are responsible forensuring that I can basically "have my cake and eat it too".

And if I can do it, then so can you. If you enjoy desserts and snacks butusually find yourself feeling guilty for indulging in these traditionallymidsection-expanding delights then take heart, because we are going tochange all that by introducing you to the world of metabolism-boostingdesserts and snacks.

Your metabolism, of course, is your body's energy-producing machinery.Its job is to take the food you provide it and break it down into twoprimary resources - nutrients to maintain your body, and energy to powerit.

Page 4 of 4020 Metabolism-Boosting Dessert And Snack Recipes


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You may be shocked to learn just how much energy you are outputtingeach day from these biochemical processes - roughly enough to lift yourbody 10 miles into the air! No wonder then that if we mismanage thisenergy production, and fail to burn off what we bring in daily, our bodyweight can rise dramatically in a fairly short period of time.

In fact, right now most of us are facing our own personal energy crisis.We are taking in more energy than we need and it is being converted tobothersome, health-destroying body fat.

There is no great mystery as to why this is happening. We are deluged byan ocean of unhealthy food options that tempt us daily. These foods arelaced with processed ingredients that contain chemical substances thatact like toxins in the body and force it to produce body fat as a means ofneutralizing the chemical threat.

Traditional snacks and desserts are also a rich source of sugar and flour -two types of carbohydrates that flood the body with blood sugar andpromote fat storage rather than fat burning. In other words, these treatslower your metabolic response and layer fat onto your body over time.

I am sure none of this comes as any great surprise. The real question isthis: what can we do to stop and reverse the damage, and can we do itWITHOUT having to say no to our sweet tooth cravings?

The answer is yes, we can. I have been doing this now for decades, andby the time you have finished reading this report you will have anexcellent idea of how to do it yourself.

In short, our strategy is to identify the culprits in our food that areresponsible for suppressing our metabolism and causing us to gainweight, and to replace them with healthy ingredients that have theopposite effect - effectively cranking up our metabolism.



Out With The Bad, In With The Good

It is easy to forget that our bodies are not just efficient at storing fat,they are also efficient fat burners.

More than two million years of evolution has made certain of that. If wewere not able to rapidly draw on our energy reserves in times of neednatural selection would have thinned the human herd and not allowed itto become the dominant species on our planet that it is today.

So the machinery is in place to get your figure moving in the directionyou want it to go. All that is required is to toss out the man-madeprocessed metabolism-suppressing junk that tastes great but isdestroying your health, and replace it with natural metabolism-boostingfoods that actually taste just as good but are devoid of the harmfuleffects.

I first cottoned on to this approach quite by accident. It was during a timein my life when monitoring my body fat levels had become almost anobsession for me.

I had given up on the notion of being able to control my body weightthrough cardio classes. After almost a decade of running myself raggedboth taking jazzercise classes and running them as the instructor Iswitched my attention to lifting weights. Before long I was a physique-focused bodybuilder and I was making lots of progress reshaping mybody.

But I still had trouble getting my body fat percentage down to the level itneeded to be in order to compete against others on stage.



I was making the kinds of nutrition mistakes that guaranteed I wouldNEVER reach my body weight goal. Not in 100 years.

It was not until someone introduced me to a new way of thinking aboutfood that I made the breakthrough I had been looking for. She put aplate of fudge in front of me at a time when I was struggling to keep a lidon my compulsion to binge in secrecy after I had left the gym for the day.

As I an sure you can guess, it was no ordinary plate of fudge she hadprepared.

Like all the recipes you will find in the remaining pages of the "cookbook"you are reading now, she had made her White Chocolate Goji Fudgewithout the use of any sugar, corn syrup, butter, condensed milk, orchocolate that typically goes into the fudge-makers bowl. Instead, onlyhealthy all-natural ingredients had made it into her recipe.

Eventually I learned how to adapt this "substitution approach" to my ownsnack and dessert tinkerings - 20 of which are found in this book.

Over the years I have cobbled together more than 200 healthy dessertand snack recipes based on these ideas. More than enough to satisfy thetaste buds of even the most finnicky health fanatics, like me.

For the first few years I concerned myself solely with snack recipes andeventually collected 100 recipes into an ebook. At the time it had notoccurred to me that what I could do with cookies and protein bars andfudge and other crunchy concoctions I could also do with desserts -although I had certainly begun to experiment by the time that first bookwas published.

Later I published two more collections, each containing 50 dessert recipefavorites.




Recently I took these three books and combined them to create a singleoffer I call "200 Metabolism-Boosting Dessert And Snack Recipes".

Now, I am fully aware that transitioning from a diet that is filled withprocessed foods and (almost invariably) unhealthy but deliciouslytempting desserts and snacks to a diet that promotes long-term healthand a lean body is NOT easy. But I am convinced there is no better wayto kick start the transistion than to swap out the junk food in your life forthe kinds of treats you will find in this new recipe collection based on thesame healthy eating principles that have guided me for more than half ofmy life.

So please take a look at the small sample of snack recipes found in thepages that follow.

If you find that you like what you see, take the opportunity to grab all200+ recipes for snacks and desserts that round out the pages of "100Healthy Raw Snacks And Treats" and volumes 1 and 2 of "50 Healthy RawDesserts".




These recipes will put you on the road to banishing junk food from yourlife for good!

Download The Entire Collection Now

Between these 3 books I have captured ALL of the imporant principlesrelating to the creation of healthy desserts and snacks that I have learnedover the years - and of course the recipes themselves. They have servedme and my clients well over the years, and if you give them a chancethey will serve you too :)

Yours in Health and Nutrition,

http://metabolicdesserts.com





The Recipes

The 20 recipes found on the pages that follow are representative of themore than 200 snack and dessert recipes I have published over the yearsin 100 Healthy Raw Snacks And Treats and volumes 1 and 2 of 50Healthy Raw Desserts. Some of these recipes are found in those bookswhile others appear here for the first time.

You will not find these snack recipes anywhere else as they are the resultof several years of experimentation on my part. In addition to the snackrecipes you will also find dessert recipes, including ice cream.

These are all natural, sugar free, and no cook recipes that you can beconfident will be enjoyed by your family while at the same time they arehealthy, full of the nutrition that living bodies crave!



Apple Balls

1½ cups dates½ cup almonds¼ cup walnuts3 apples2 tablespoons raisins½ tablespoon cinnamon

Soak 1 cup dates for 30 minutes to soften then drain. Leave remaining ½cup dates unsoaked. Blend almonds, walnuts and both soaked anddrained and unsoaked dates in food processor until chunky. Add coredand peeled (unpeeled if preferred) roughly chopped apples into blenderwith raisins and cinnamon and blend until desired consistency.

Roll into small balls and set in fridge. Can be rolled in cinnamon orcoconut if desired. Can also be put into the bottom of a glass pie dish,placed in fridge and cut into bars when set.




Apple Squares

Base:1 cup almonds½ cup sunflower seeds½ cup pumpkin seeds½ cup desiccated coconut½ cup dates (soaked 30 minutes and drained)little water if needed

Place almonds and seeds into food processor and process until mixtureresembles bread crumbs. Add dates and coconut and process until asticky dough is formed. Add small amounts of water (1 tablespoon at atime) if necessary to allow mixture to blend together.

Press two thirds (just eyeball it, you can’t do anything wrong here) of themixture into a small glass dish or pan and set aside in fridge while youmake the filling.

Filling:2 apples (shredded)¼ cup honey




¼ cup coconut oil (warmed until liquid)½ teaspoon cinnamon

Place shredded apples and cinnamon into a bowl. Mix in the warmedcoconut oil and honey gently through the apples until well combined.Place apple mixture on top of base and gently press down. Sprinkle therest of the base mix as a topping on top of apples. Place in fridge to firmup and set. Cut into squares to serve.



Avocado Lime Pie

Base:1 cup almonds½ cup dates (soaked 30 minutes and drained)1 cup desiccated coconut1 teaspoon cocoa or cacao powder

Place almonds into a food processor and process until broken down andresemble bread crumbs. Add dates, coconut and cocoa powder andprocess until a sticky dough is formed. Press evenly into a pie place ordish.

Filling:1 cup cashews2 good sized avocados or 3 small onesjuice of 3 limeszest of one lime¼ cup honey¼ cup coconut oil (warmed until liquid)

Process cashews until they resemble bread crumbs. Add avocados, lime




juice and zest, honey and coconut oil and pulse until well combined andmixture is thick and creamy. Spoon out evenly into base of pie. Place infridge for an hour or two to firm up and set before serving.



Berry Ice Cream

2 cups cashews2 cups seasonal berries (strawberries, blueberries, cranberries or anyother berry)¼ cup honey2 bananas

Process the cashews, banana, half of the berries and lime or lemon juicein a food processor until smooth and creamy. Pour the mixture in afreezable container, fold in rest of berries and freeze for a couple of hoursuntil set. Top with fresh fruit or serve on its own.




Blueberry Slice

Base:1 cup raw pecans (or almonds)½ cup dried apricots

Place in food processor and blend till well combined. Press mixture into abaking dish.

Topping:2 ½ cups blueberries (or any other fresh or frozen berries)½ cup dates½ cup plain yogurt1 tablespoon psyllium (natural thickener)½ lemon

Place all ingredients except ½ cup or the berries to decorate top of sliceinto food processor and process until well combined. Pour onto base andchill in fridge for 1 hour until set. Cut into slices and serve. Top withcashew cream for a delicious treat. (Recipe below)




Caramel Swirl

Base:1½ cups almonds1 cup dates (soaked 30 minutes and drained)2 tablespoons cocoa or cacao powder

Place almonds in food processor and process until broken down andresemble bread crumbs. Add dates and cocoa powder and blend againuntil well combined into a sticky dough. Press evenly into the base of a 6-7 inch springform pan and set aside while you make the filling.

Filling:1½ cups cashews1 banana½ cup desiccated coconut½ cup almond milk (or any other nut milk or water)¼ cup honey (or to taste)¼ cup coconut oil (warmed until liquid)1 teaspoon vanilla essence

Place cashews in food processor and process until they are broken down




and resemble bread crumbs. Add all other ingredients and process untilmixture is thick and creamy. Spoon out on to base and place in fridgewhile you make the caramel topping.

Caramel topping:1 cup almonds½ cup dates (soaked 30 minutes and drained)½ cup almond milk (or any other nut milk or water)1 teaspoon vanilla essence

Place almonds in food processor and process until broken down andresemble bread crumbs. Add dates, almond milk and vanilla and processuntil smooth and creamy.

Spoon out on top of plain filling and if desired use the handle part of ateaspoon swirl the two fillings together. Place in fridge for an hour or twoto firm up and set before serving.



Carrot and Raisin Bar

Base:1 medium carrot1 cup pecans1 cup sunflower seeds1 teaspoon vanilla1/4 teaspoon lemon peel zest (the zest of half a lemon)1/2 cup raisins

Process all ingredients in a food processor until well combined. Press intoa cake tin and prepare topping.

Topping:1½ cups cashews½ cup water 2 tablespoons agave nectar (or honey)3 tablespoons coconut oil1 tablespoon vanilla¼ teaspoon salt

Blend all ingredients in food processor together under smooth. Place infridge to achieve a thicker consistency and spread on base when ready toserve. Slice into bars.




Cashew Cream

If the thought of adding cream to healthy pies, cakes, berries, cereals,and tea give this cashew cream recipe a try - it is rich in healthymonounsaturated fatty acids, which are good for keeping your heart andblood vessels healthy.

Cashew cream is also naturally rich in magnesium, which your bodyneeds to keep your bones, teeth, muscles, and nervous system optimallyhealthy. Leave out the sweetener if desired as quality cashews have anatural hint of sweetness that makes pure cashew cream quite pleasanton its own.

Ingredients1 cup cashews of cashew butter, 1/2 cup water1/4 cup honey or agave nectar (optional)

Combine all ingredients in a food processor and blend until smooth. Addmore water if needed. Transfer sweet cashew cream to a glass jar, capthe jar with a lid, and chill in the refrigerator for at least a couple of hoursbefore using. Sweet cashew cream will stay fresh in a sealed jar in therefrigerator for up to one week.




Note: If you prefer a thick cream, use less water and pause the blenderto give the ingredients a good mix/swirl one or more times.

This is a great non-dairy alternative to add to beverages of your choice.Combine with tea for instance, or use as a nut milk base in a smoothie.Get creative and make a flavored beverage with it, or use it in recipesthat call for milk.

If you only need a serving for one or two persons simply cut this recipe inhalf, and for more servings, double, even triple it.

Feel free to experiment using other nuts (almonds, brazil nuts), orsunflower or pumpkin seeds or you could spice this basic recipe up withginger, nutmeg, cinnamon or another one of your favorite flavors fordifferent and flavorful taste adventures.



Coconut Orange Chocolate Squares

Base:1½ cups pecans1 cup dried figszest and juice from one orange½ teaspoon ground cinnamonpinch sea salt

Remove the zest from the orange with a fine grater and set aside.Squeeze the juice into a bowl. Remove the stems from the dried figs andsoak in the fresh squeezed orange juice for at least an hour. In a foodprocessor, finely chop the pecans with the orange zest. Add the soakedfigs (reserve the juice), cinnamon and sea salt, process until blended.Press into a small (8 x 8) pan and refrigerate while making the topping.

Topping:½ cup walnuts1 cup dates½ cup cocoa or carob powderleft over orange juice from soaking the figs




Soak the dates for at least 30 minutes and drain. Place all the ingredientsin a food processor. Process until coarsely chopped and well mixed. Pressinto the prepared crust. Chill for several hours and cut into squares.



Date Nut Dream

Base:2 cups raisins2 cups walnuts1 cup shredded coconut

In a food processor, combine raisins, walnuts and coconut and blend untilwell blended. Remove from processor and mold onto a plate in a roundcircle about 1 1/2 inches thick.

Topping:1 cup dates, soaked at least 30 minutes1/2 lemon

In a food processor, combine dates and lemon until smooth and creamy.Spread the topping on top of the base. Sprinkle the top with roughlychopped almonds or nuts.




Extra Energy Orbs

3/4 cup any nut butter (try almond, peanut or cashew)1/4 cup tahini (sesame seed paste)1/2 cup sweetener (dates, or raw honey or agave nectar)1 cup sunflower seeds1/4 cup of cocoa or carob powder1/2 - 3/4 cup of shredded coconut

Place all ingredients in food processor and blend until combined but stillchunky. Roll into balls of any size. Can roll in coconut or cocoa powder ifdesired.




Fruit and Nut Parfait

shredded applesmall amounts of various nutsraw coconutchopped dates and raisinssliced bananaraspberriescashew cream (recipe below)

Place one layer of cashew cream on the bottom of your cup, sprinkle withnuts, coconut, apples and bananas then layer again with cashew cream.Continue to layer until you have reached the top layer of cashew creamand sprinkle with berries.

Cashew Cream:1 cup cashews1½ - 2 cups water (amount depends on the thickness you desire - adjustas you go)2-4 tablespoons honey (or to taste)1 teaspoon vanilla essence




Place cashews into your food processor with about half of the water,honey and vanilla essence. Process until mixture is thick and creamyadding a little more water if needed (a tablespoon at a time) until thedesired thickness is reached.



Fudge

2 cups cashews1 cup walnut pieces1 cup dates1 cup raisins4 tablespoons cocoa or carob powder1 cup water1 cup ground flax seedschopped nuts

Soak cashew, dates and raisins in same bowl for at least 30 minutes,then drain. Can omit flax seeds but reduce the water to ½ cup.

Place all ingredients in a food processor and blend until well combined.Spread in a cake or baking tin. Sprinkle with chopped nuts and freeze fora few hours. Cut into pieces.




Kiwi Lime Bars

1 cup dates1 cup cashews½ cup raw almonds1 lime2 Kiwi fruits (peeled)½ cup shredded coconut to sprinkle on top

Soak dates for at least 30 minutes and drain. Place them in a foodprocessor along with the nuts and the lime and process until roughlychopped. Add Kiwis and pulse until combined.

Press mixture into a glass baking dish and sprinkle coconut on top. Cutinto bars and place in a warm oven (40-50 degrees Celsius 100 -110Farenheit) for an hour or longer if needed to firm and dry the bars.




Lemon Chewies

2 cup cashewszest from 2 lemonsjuice from 2 lemons1/2 ripe banana½ cups honey or agave nectar2 cups shredded coconut1 teaspoon vanilla

Place all ingredients in a food processor and blend until smooth. Forminto rounds and refrigerate to set.




Maca Cupcakes

Base:1 cup macadamia nuts½ cup dates (soaked 30 minutes and drained)¼ cup desiccated coconutwater if needed

Place nuts into a food processor and process until they are broken downinto a bread crumb like mixture. Add dates and coconut and processagain until a sticky dough has formed. Use a little water a tablespoon at atime to allow mixture to blend.

Sprinkle a little coconut on the bottom muffin pans (silicon is best foreasy removal) or you can use one bigger dish if preferred. Spoon basemixture into bottom of muffin pans.

Topping:1 cup cashews½ cup desiccated coconut2 tablespoons coconut oil (warmed until liquid)2 tablespoons honey




2 teaspoons vanilla essence

Place cashews into food processor and process until broken down andresemble bread crumbs. Add coconut, coconut oil, honey and vanillaessence and process until well combined. Spoon mixture out onto top ofbase in muffin pans and place in fridge until firm and set.



Orange Carrot Bars

3 cups carrots2 cups pecans1 cup dates½ cup raisins1 orange1 teaspoon cinnamon1 teaspoon nutmeg½ teaspoon salt½ cup shredded coconut

Soak dates for at least 30 minutes then drain. Chop orange roughly andplace all ingredients in food processor. Shape into individual bars or pressinto one large baking tin to be cut when ready to serve.

Topping:1 ½ cups cashews½ cup water2 tablespoons agave nectar or honey3 tablespoons coconut oil1 tablespoons vanilla¼ teaspoon salt




Blend these ingredients together in a food processor until smooth. Placein fridge to achieve a thicker consistency and spread on top of bas whenready to serve.



Peppermint Squares

Base:1 cup walnuts1 cup dates (soaked 30 minutes and drained)¼ cup cocoa or cacao powder2 teaspoons vanilla essence

Place walnuts into a food processor and process until broken down into abread crumb like mixture. Add dates, cocoa powder and vanilla essenceand process until mixture forms a sticky dough. Place into a dish or panand press down evenly.

Peppermint Topping:2 cups desiccated coconut (or fresh coconut flesh)¼ cup honey¼ cup coconut oildash of peppermint essence

Place all ingredients into a food processor and process until the mixturebecomes a thick paste. Spoon mixture onto chocolate base and smoothout. Place in fridge for 30 minutes to set before scoring into bars.




Pineapple Cream Cake

Base:2 cups cashews½ cup desiccated coconut2 tablespoons honey2 tablespoons coconut oil (warmed to a liquid)1 tablespoon lemon juice1 teaspoon lemon zest

Place cashews into food processor and process until broken down into abread crumb like mixture. Add the coconut, honey, coconut oil, andlemon juice and zest and process again until well combined. Press gentlyand evenly into the base of one 7-8 inch spring form pan or severalsmaller ones.

Filling:½ cup cashews1½ cups fresh pineapple¼ cup honey (or to taste)¼ cup coconut oil (warmed until liquid)




Place cashews in a food processor and process until into that bread crumblike state again. Add pineapple, honey and coconut oil and continueblending until mixture is smooth and creamy. Pour out on to the base mix.

Topping:Process left-over pineapple (if you have purchased a whole one) in thefood processor into a puree for the topping. Spoon out on top of filling.Place cake in freezer for an hour or two to firm up and set before serving.



Spinach Ice Cream

Be assured you cannot taste the spinach at all!

1-2 frozen sliced bananas¼ cup frozen or fresh chopped spinach2-3 drops peppermint essence½ cup almondrice or any other milkchocolate chips for decoration

Whizz it all up in a high-powered blender. If you want a more like asmoothie consistency just add more liquid.




Now Go Eat!

Well, I hope you had as much fun reading about these delicious andhealthy treats as I had coming up with the recipes. Of course, this is justthe tip of the iceberg when it comes to guilt-free nutrient-dense snacksand desserts that you can enjoy with friends and family.

If you would like to learn more about the subject of healthy snacks anddesserts that require absolutely no cooking, then take a moment to checkout my 3-book series on the subject of healthy eating. You will find morethan 200 nutritious snack and dessert recipes in its pages:

Download The Entire Collection Now

Eating really does not have to be a constant battle of willpower, andhaving these mouth-watering treats available to you will go a long waytowards curbing cravings for the unhealthy snacks that may be making ithard for you to reach your body weight goal.

Seriously, you deserve a little something now and again without having topay for it in extra pounds on the bathroom scales, and these carefullydevised recipes were designed precisely to fulfill that need.

Yours in Health and Nutrition,




Healthcare

20 Metabolism Boosting Dessert And Sack Recipes