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carol@inkwellcoaching.com

1020 Woodhollow Drive, Schererville, IN

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Recipes

Chocolate Protein Bars

  • 2 Cups (or 16oz. jar) Natural Peanut Butter
  • 1 1/2 to 1 3/4 Cups Organic Honey
  • 2 Cups Chocolate Vegan Protein Powder (I like Arbonne)
  • 3 Cups Gluten-Free Brown Rice Krispies

In a microwave-safe bowl, combine peanut butter and honey. Heat for about 90 seconds until it stirs easily. Add protein powder and Rice Krispies and mix thoroughly (The mixture will be thick). Press into a 9 x 13 inch pan. Refrigerate for about 1 hour, or until solid enough to cut into bars. Store in refrigerator or freezer. These keep well for weeks in the freezer.

Recipe Alternatives:

  • Almond Butter in place of Peanut Butter
  • Vanilla Protein in place of Chocolate Protein
  • Oats (gluten-free) or puffed rice or cocoa rice krispies in place of Rice Krispies
  • 100% Pure Maple Syrup in place of honey or use some of each
  • When using Vanilla Protein, add a teaspoonful or so of cinnamon

Note: You can obviously be as creative as you like with these. Have fun experimenting, as the options are numerous as to what you could add or substitute. I like Arbonne protein because it tastes great, is easily digestible, is gluten and dairy free (if either of those are an issue for you), and contains no artificial sweeteners, colors, or sweeteners. For more information on, or to acquire Arbonne products, shoot me an email and I’ll hook you up.

Lemon Lovelies

These delightful lemon lovelies are dairy free and a childhood favorite of my boys.

  • 1 cup unbleached flour
  • ½ cup (1 stick) softened Earth Balance Soy Free Buttery Sticks
  • ¼ cup powdered sugar
  • 1 cup granulated sugar
  • 2 tablespoons lemon juice
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 2 eggs

Preheat oven to 350 degrees F. Mix together the flour, Earth Balance, and powdered sugar in a bowl. Press the dough into an ungreased 8-inch square pan. Press the dough onto the sides of the pan as well. (Flour your hands if the dough is sticky.) Bake for about 20 minutes. Mix the remaining ingredients together until frothy. Pour over the hot crust. Bake an additional 25 minutes, or until light golden brown. Allow to cool before cutting. Dust with powdered sugar and serve.

3-Ingredient Brownies

3-INGREDIENT BROWNIES (Paleo, vegan, gluten-free, refined sugar-free)

3 medium, overripe bananas (approximately 1 cup or so)
1/2 cup smooth almond butter (or any smooth nut butter)
2 T – 1/4 cup cocoa or cacao powder (more = richer taste)
You may like to add a small amount of coconut oil to make these a bit moister.

Preheat the oven to 350 degrees. Grease a small cake pan or loaf pan and set aside.

In a small glass bowl (for microwave) or in a pan (for stovetop) melt your nut butter. In a large mixing bowl, add the banana, nut butter and cocoa powder and mix very well. If you prefer a smoother texture to your brownies, use a mixer or blender.

Pour the mixture into the greased pan and bake for about 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

These are best refrigerated–or frozen, my favorite–and they keep longer too. They may spoil rather quickly if kept at room temperature.

Banana Oat Muffins (Gluten and Sugar Free)

Banana Oat Muffins (Gluten and sugar free)

  • ½ cup pitted dates
  • 2 Tablespoons virgin coconut oil (or butter)
  • 2 ripe, medium-size bananas, broken into pieces
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 1 ¼ cups rolled oats (I like Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats, if you are making without gluten)
  • ¾ cup almond flour
  • 1 ½ teaspoons baking powder
  • ½ teaspoon sea salt  

Preheat oven to 350 degrees F. Place the dates in a small bowl and pour ½ cup boiling water on them. Let dates soak for 5 to 10 minutes to soften.

While the dates are soaking, prepare the dry ingredients. Place the oats in a blender or food processor and pulse until you have a coarse powder. Pour into a bowl and add the almond flour, baking powder, and salt. Stir to combine and set aside.

Once the dates are soft, drain the water, and leave them very wet. You need to smash them, and the easiest way I found is to put them in your blender or food processor with the 2 eggs and pulse until you no longer have large date pieces. Pour this mixture into a bowl and add the coconut oil, bananas and vanilla. Mix on medium high speed until creamy, about 2 minutes.

Add the dry ingredients to the banana mixture, a little at a time, mixing after each addition.

Drop by tablespoonful or small scoop into muffin tins lined with baking cups. Bake until a toothpick or tester comes out clean, about 18-20 minutes.

*Variations: Add ½-1 teaspoon cinnamon, and/or some chopped nuts. I may even add chocolate chips at some point. I’m sure those would be tasty, although then you would have “added sugar” and they are not as healthy.

Quick and Easy Chocolate Chip Cookie Bites

  • 2 cups blanched almond flour*                                                        Chocolate Chip Cookie Bites
  • ¼ tsp. salt
  • ½ tsp. baking soda
  • ¼ cup virgin coconut oil (melted)
  • 2 Tbsp. honey
  • 1 Tbsp. vanilla extract
  • 1/3 cup semi-sweet chocolate chips

Preheat oven to 350 degrees F. Combine almond flour, salt and baking soda in a large bowl, using a pastry blender to break up any clumps of flour. Stir in melted coconut oil, honey and vanilla with a large spoon until dough forms. Stir in the chocolate chips. If the dough seems dry and crumbly, add more honey, a little at a time, until it is moist enough to stick together. (You may need an additional 1-2 Tbsp. depending on the humidity.)

Drop by teaspoonful or small cookie scoop onto a baking sheet lined with parchment paper. Gently press the dough flat if you like. (I left them round and they were delicious!)

Bake at 350 degrees F for 6 to 8 minutes, until slightly brown. Be careful not to overbake. Leave them alone to set and cool for about 15 minutes so they don’t crumble and break. Makes about 24 cookie bites.

These are gluten-free, dairy free (if you use non-dairy chocolate chips) and vegan. I store them in the freezer to keep them fresh, and the texture resembles raw cookie dough! (They may even last a bit longer since they are “hiding” in the cold.) 🙂

*Benefits of using almond flour: lower in carbohydrates and higher in protein, fiber and healthy fat than some other flour options. With the combination of almond, coconut oil and chocolate, it reminds me of an Almond Joy– only healthier!

Another version of this recipe appeared in the February 2018 issue of Get Healthy

Chocolate Coconut Mousse

Strawberry Mousse Parfait1 can full-fat coconut milk (Thai Kitchen is my favorite)
3 Tablespoons cocoa powder
Stevia or honey to taste
1 teaspoon vanilla extract (or some other flavor, peppermint perhaps?)
Optional:  shredded coconut, almond butter, cinnamon

Chill the unopened can of coconut milk in the refrigerator for several hours or overnight. Scoop out the solidified cream into a mixing bowl and beat vigorously with a whisk or electric mixer until softened (it shouldn’t liquefy). Add the cocoa powder, stevia or honey, and vanilla. Continue to beat until light and fluffy. You may top the mousse with coconut, almond butter or cinnamon.

Leftovers keep well in the fridge and the concoction becomes a bit thicker and fluffier. This is great a dip for strawberries, bananas, apples.

 

Gluten Free Pumpkin Bread

When you are looking for a special pumpkin treat on the healthier side, this is perfect!

  • 3/4 cup canned pumpkin puree
  • 1/2 cup coconut flour
  • 1/2 cup melted coconut oil
  • 6 eggs
  • 2 tsp vanilla extract
  • 1/4 cup honey
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp allspice
  • 1/2 tsp baking powder
  • 1/2 cup chopped walnuts (optional)
  • 1/2 cup chocolate chips (optional)

Preheat oven to 400 degrees F.  Combine coconut flour, spices and baking powder.  In a separate bowl, combine all remaining ingredients except nuts and chocolate chips until well blended.  Add the flour mixture to the pumpkin mixture and blend well.  If you wish,  fold in the nuts and/or chocolate chips until evenly blended.  Grease a loaf pan with coconut or olive oil and add the batter.  Bake for 40-45 minutes or until a toothpick inserted in the center comes out clean.  Allow to cool and remove from pan.