The Trail Mix Variation -- awesome school cookies -- vegan, sugar free, nut free, gluten free, grain free!!

In addition to a nut-free lunch, I need to pack 2 nut free snacks for my grade-one kiddo. These are a good kiddie snack because they are packed with natural, high-energy components. Because, you know, I'm still on my high horse about keeping kids away from processed foods. Don't get me started!! This time, for the cookies, I decided to throw in some pea protein powder for extra 'oomph' this time, and added more mix-ins. I think they are delicious, and my child has no trouble gobbling them down when he needs a quick nibble. No nuts means they are school-safe. No sugar means I'm happy. The krisda chocolate chips are stevia sweetened, and of course entirely optional.  The sunflower-seed-and-raisin variety are terrific in my opinion. This version, with the krisda chocolate chips, raisins, sunflower seeds, pumpkin seeds, and shredded coconut as mix-ins was really just because I can. But not, strictly speaking, necessary.

1 cup water
1 cup coconut sugar
1 tbsp vanilla extract

1/2 tsp sea salt
1 tbsp ground vanilla bean

1/4 cup ground chia seeds
1/4 cup raw cacao
1/4 cup carob powder
1 cup ground up hemp hearts
1 cup sunflower seed flour
1/4 cup pea protein powder

1/4 cup coconut flour
1 tsp baking soda

1/2 cup whole sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup shredded coconut
1 cup organic raisins, picked through
1/2 cup krisda chocolate chips


directions:

1. preheat the oven to 345
2. combine the ingredients in the order listed
3. form balls of the dough, and place on a lined baking sheet (lined with parchment or a silicone baking mat)
4. flatten the balls with a fork dipped in water
5. bake at 345 for 20 minutes
6. will make 2 trays -- 3 to 4 dozen depending on size

Trail Mix Cookies -- nut-free, school-safe, vegan, and awesome

These little goodies make a decent energy snack for kids. The coconut sugar is low glycemic, and any blood sugar elevation is mitigated by the chia, sunflower seed, and coconut flour. They taste great, have an enjoyable texture, and are safe for school. Vegan, gluten free, grain free, nut free, sugar free. Yum!

1 cup water
1 cup coconut sugar
1 tbsp vanilla extract

1/2 tsp sea salt
1 tbsp ground vanilla bean

1/4 cup ground chia seeds
1/4 cup raw cacao
1/4 cup carob powder
2 cups sunflower seed flour

1/2 cup coconut flour
1 tsp baking soda

1 cup whole sunflower seeds
1 cup organic raisins, picked through


directions:

1. preheat the oven to 345
2. combine the ingredients in the order listed
3. form balls of the dough, and place on a lined baking sheet (lined with parchment or a silicone baking mat)
4. flatten the balls with a fork dipped in water
5. bake at 345 for 20 minutes
6. will make 2 trays -- approx 40 depending on size

The Perfect Chocolate Muffin -- vegan, gluten free, sugar free, nut free, and AMAZING

A few little tweaks here. No flax this time. Only chia. Some people (who shall remain nameless) seem to be sensitive to flax. As in it doesn't agree with their digestive system. These are a powerhouse of superfoods and gorgeous ingredients. And remarkable for what they don't have. No dairy. No eggs. No refined sugar. No gluten. No nuts. No grains. 

These are a great snack -- full of reliable and body-friendly energy sources. Give 'em a try. You won't regret it. The are "delicious". I put the word delicious in quotations because that was a quote from one of my two main muffin tasters.

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1/2 cup coconut sugar
1/2 cup date sugar

2 cups hot water

1 tbsp vanilla extract
1 tbsp apple cider vinegar

1 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/2 tsp stevia powder
2 tbsp carob powder

4 tsp egg replacer + 1 cup water

1 cup shredded coconut -- ground fine
1/2 cup hemp hemp hearts, ground

1/2 cup ground chia seeds

1/2 cup ground pumpkin seeds
1/2 cup ground sunflower seeds

2 tbsp coconut flour
1/2 tsp baking soda

directions:

1. combine the coconut oil, and hot water. Let sit for 10 minutes. 

2. add the cacao, carob, vanilla, salt, stevia, hemp seeds, shredded coconut, and mix

3. add the egg replacer mixture

4. stir in the ground chia seeds, ground sunflower seeds, ground pumpkin seeds, followed finally by the coconut flour. Then add the baking soda

5. scoop into prepare muffin cups and bake at 345 for 60 minutes

makes 24 amazing muffins. Amazing.

School Cookie Bars V 2.0

I very much enjoyed the cookie bars that I made yesterday, and judging by the fact that my son ate about 6 of them, they are delicious to him as well. However, I think I'd like them a little chocolate-y-er, but without adding any chocolate chips. So, here goes!! Extra cacao, extra carob, and extra vanilla. Yum!

ingredients:

1/4 cup extra virgin coconut oil
1 cup water
1/2 cup coconut sugar

2 tbsp ground vanilla bean
1/2 tsp sea salt
4 tbsp raw cacao
6 tbsp carob powder


1/4 cup ground chia seeds
1/4 cup ground flax seeds
1/2 cup shelled hemp seeds
1/2 cup sunflower seeds
2 cup shredded coconut

1/2 to 1 cup raisins

optional additions: chocolate chips, cinnamon, cacao nibs, goji berries ...



directions:

1. combine the coconut oil, warm water, coconut sugar, vanilla bean, sea salt, cacao, and carob powder (if you are using cinnamon, add it now)
2. add the finely ground chia and flax seeds
3. stir in the shredded coconut
4. add in the sunflower seeds and hemp seeds
5. stir in the raisins (if you are using chocolate chips/chunks, goji berries or cacao nibs, add them now)
6. flatten onto a lined baking sheet, maintaining nice edges, and score into pieces
mine was about 9 inches by 14 inches, and I flattened it down onto a silicone mat on a baking sheet by pressing it into shape with my hands (I covered the dough with a piece of baking parchment before pressing. I scored it into 36 pieces (6 x 6)
7. bake for about 30 minutes at 345 in the middle/upper part of your oven
8. allow to cool, then cut through fully using a big sharp knife.

school snacks: Cookie Bars! vegan, gluten free, nut free, and no processed sugars!!

A very dense, nutritionally intense snack that works well for school. Tasty and appealing, but won't spike the blood sugar, and will provide long lasting energy. My son isn't a cinnamon fan these days, so these have none. If you like it, add it!! No nuts, no 'processed' sugar, no gluten, no grains, glycemic index friendly, school friendly, and friend friendly. Share, y'all!

pressed onto baking sheet and scored -- before baking 

after baking

1/4 cup extra virgin coconut oil
1 cup water
1/2 cup coconut sugar

1 tbsp ground vanilla bean
1/2 tsp sea salt
2 tbsp raw cacao
2 tbsp carob powder


1/4 cup ground chia seeds
1/4 cup ground flax seeds
1/2 cup shelled hemp seeds
1/2 cup sunflower seeds
2 cup shredded coconut

1/2 to 1 cup raisins

optional additions: chocolate chips, cinnamon, cacao nibs, goji berries ...



directions:

1. combine the coconut oil, warm water, coconut sugar, vanilla bean, sea salt, cacao, and carob powder (if you are using cinnamon, add it now)
2. add the finely ground chia and flax seeds
3. stir in the shredded coconut
4. add in the sunflower seeds and hemp seeds
5. stir in the raisins (if you are using chocolate chips/chunks, goji berries or cacao nibs, add them now)
6. flatten onto a lined baking sheet, maintaining nice edges, and score into pieces
mine was about 9 inches by 14 inches, and I flattened it down onto a silicone mat on a baking sheet by pressing it into shape with my hands (I covered the dough with a piece of baking parchment before pressing. I scored it into 36 pieces (6 x 6)
7. bake for about 30 minutes at 345 in the middle/upper part of your oven
8. allow to cool, then cut through fully using a big sharp knife.

SHARE :)

xoxo

As they stand without the optional ingredients, they are pleasant, not too sweet, and taste like more. My son will attest.

Chocolate and Carob Cookies for School -- gluten free, grain free, sugar free etc.

My son has dubbed these 'dirt cookies'.

Delicious.

ingredients:

1/4 cup extra virgin coconut oil
1/4 cup hot water
1/2 cup coconut sugar

1 tbsp vanilla extract

1 tbsp ground vanilla
3/4 tsp sea salt
1/2 tsp baking soda
1/2 cup raw cacao
1/4  tsp stevia powder
1/4 cup carob powder


1/4 cup ground chia seeds
1/4 cup ground flax seeds
1 cup sunflower seeds, finely ground
1/2 cup ground shredded coconut

1/4  cup coconut flour


directions:

1. combine ingredients in the order listed
2. let sit for 10 minutes
3. roll the dough into small balls
4. place on lined baking sheet and flatten
5. bake at 345 for 12 minutes

School Muffins -- The Cacao Variations

My son has been eating lunch at home lately, but we persist in our nut-free muffins all the same. Just in case. Now, let me advise you that cacao has a dark and dirty flavour that sucks all the sweetness out of the universe, sort of like a black hole. But in a good way. To balance this harmony crushing flavour trump, I've added some stevia in addition to the date, but this is entirely optional, and sometimes I do and sometimes I don't. My son is very fond of the bitter dark and dirty taste of true chocolate, so  he's equally happy with it either way. He-who-used-to-eat-raw-cacao-nibs-as-a-toddler ... I, not being a true chocolate lover, can't quite distinguish between the taste of dirt and the taste of cacao nibs, but with the right flavour combination do find cacao to be ... compelling. For me, the chocolate and peppermint energy bars are just the bees knees ...

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1 cup pitted honey dates

2 cups hot water

1/2 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/8 tsp stevia powder (optional)
2 tbsp carob

1/2 tsp baking soda

4 eggs

1 cup shredded coconut -- ground
1/2 cup hemp seeds

4 tbsp ground chia seeds
1/4 cup ground flax

1/2  cup ground sunflower seeds

directions:

1. combine the dates, coconut oil, and hot water. Let sit for 10 minutes. Then, puree with an immersion blender. 

2. add the cacao, vanilla, salt, stevia, hemp seeds, shredded coconut, and carob powder and blend again

3. add the baking soda and blend

4. add the eggs and blend

4. stir in the ground chia seeds, ground flax seeds, and ground sunflower seeds

5. scoop into prepare muffin cups and bake at 345 for 40 minutes

Chocolate School Muffins -- pumpkin seeds and hemp seeds perform virtuously

Chocolate School Muffins -- this time with pumpkin seeds only. We're usually interested in things that are chocolatey here. These are no exception. My son devoured one when he came home from school today.

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1 cup pitted honey dates

2 cups hot water

1 tbsp vanilla extract

1/2 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/8 tsp stevia powder
1 tbsp carob

1/2 tsp baking soda

4 eggs

1 cup shredded coconut -- ground
1/2 cup hemp seeds

4 tbsp ground chia seeds
1/4 cup ground flax

1/2  cup ground pumpkin seeds

directions:

1. combine the dates, coconut oil, and hot water. Let sit for 10 minutes. Then, puree with an immersion blender. 

2. add the cacao, vanilla, salt, stevia, hemp seeds, shredded coconut, and carob powder and blend again

3. add the baking soda and blend

4. add the eggs and blend

4. stir in the ground chia seeds, ground flax seeds, and ground pumpkin seeds

5. scoop into prepare muffin cups and bake at 345 for 40 minutes

Shape Cookies for School -- vegan, sugar free, nut free, grain free, gluten free

It's my son's first school Hallowe'en party, and I thought I'd send some healthy treats with him. I noticed that his friends all eat lunches almost entirely comprised of sugar -- white bread sandwiches, jello, packaged rice crispy bars, chocolate chips, packaged cookies, and juice by the gallon -- so I figured if these taste too healthy, they will wind up in the garbage. I upped the sweetness factor with some white stevia powder, but stuck to ground seeds and coconut flour. I think the taste is terrific, and hopefully the cute shapes will go a long way to winning over the raging sugar-food addicts that are my son's classmates. My son thinks they are delicious, and we made pumpkin shapes. Hopefully, success ...

ingredients:

1 cup boiling water
1 cup dates
1 tbsp apple cider vinegar

2 tsp egg replacer + 1/2 cup water

1/4 cup extra virgin coconut oil

1 tsp sea salt
1 tbsp ground vanilla
1 tsp ceylon cinnamon
black pepper
1 tbsp vanilla extract
1/2 cup coconut sugar
1 tsp white stevia powder

1 cup raw cacao powder
2 tbsp carob powder

1/2 tsp baking soda

1/2 cup ground flax seeds
1 cup ground shredded coconut
1/4 cup ground chia seeds
1/2 cup finely ground sunflower seeds
1/2 cup finely ground hemp hearts

1/2 cup coconut flour


directions:

1. combine the hot water with the dates, add the coconut oil and set aside for 10 minutes
2. add the egg replacer mixed with water and puree with a hand blender
3. add the apple cider vinegar, sea salt, vanilla, cinnamon, pepper, coconut sugar, and stevia, and puree
4. add the raw cacao and the carob, and blend
5. mix in the baking soda
6. add the ground flax seeds, ground shredded coconut and ground chia seeds, and mix in by hand.
7. add the coconut flour, and mix well
8. place the dough on a piece of parchment paper, wrap, and put in an airtight container in the fridge for a few hours
9. preheat the oven to 345 once dough is chilled
10. roll out the dough in small portions between 2 sheets of parchment paper
11. cut with your favourite cookie cutters
12. bake at 345 for 14 minutes +-
13. cool on a wire rack and store in an airtight container

More School Superfood Energy Bars -- no nuts!

I just found out they have a snack programme at my son's kindergarten. Yay. Unfortunately, in addition to fruit or vegetables, they are given jam sandwiches, cream cheese sandwiches, melba toast, and sugar laden yogurt. Control-freak, helicopter mother to the rescue. I send these with him as an alternative to the sugar, sugar, and more sugar offerings they are provided with. P.S. isn't it  kind of weird that they've been feeding my kid for a month without telling me?

ingredients:

1 cup raw pumpkin seeds

1 cup shredded coconut

1/4 cup organic sesame seeds

1/4 cup flax meal

1/4 cup wheat grass

1 tbsp maca powder

2 tbsp hemp hearts

1 tbsp ground vanilla bean

1 tbsp ceylon cinnamon (if you don't have ceylon, skip this part, because saigon or korintje won't work)

1 tsp sea salt

2 tbsp carob powder

1 cup pitted honey dates

1/2 cup goji berries

1/2 cup golden berries

1/4 cup sesame butter (tahini)

1/4 cup extra virgin coconut oil

1/2 cup coconut butter

directions:

1. in a food processor, combine the raw almonds, pumpkin seeds, shredded coconut, sesame seeds, flax meal, wheat grass, vanilla bean, ceylon cinnamon and sea salt

2. turn on and process until it resembles sand

3. add the dates, goji berries, and golden berries and pulse and then process until ground up

4. add the coconut oil, and pulse

5. add the coconut butter, and pulse

6. divide between 2 square silicone pans, score into pieces, and freeze

7. when fully chilled, break along the score lines, and store in airtight containers in the fridge.

Ginger Bread People -- School Cookies -- gluten free, nut free, grain free etc

My son wanted to make gingerbread people. He also wanted to be able to bring one to school for a snack. So, here goes!!! He sometimes helped by stuffing his face with raw pumpkin seeds, but mostly he's great at adding and stirring ingredients. These cookies are nice and spicy, and my son had a lot of fun choosing the shapes and cutting them out. The chilled dough is a little firm, so unfortunately I had to do the rolling. Such is the way of gluten free dough ...  But he had a great time. Can you tell?

ingredients:

1/2 cup extra virgin coconut oil -- unrefined
1 tbsp apple cider vinegar
2 eggs

1/2 tsp sea salt
black pepper
2 tbsp ginger
1 tbsp ground vanilla bean
1 tbsp ceylon cinnamon
2 tbsp carob powder

1 cup coconut sugar
1/2 cup ground flax
1/4 cup ground chia
1/4 cup ground black sesame
1/2 cup ground pumpkin seeds
1/2 tsp baking soda

1/2 cup coconut flour


directions:

before baking, preheat the oven to 345

1. combine the ingredients and chill the dough
2. roll out the dough in batches between 2 sheets of parchment
3. cut out as desired
4. bake on lined baking sheets for 14 minutes at 345
5. enjoy!

Chocolate Chip Baby Cakes for Papa Ed (Don't tell him they are gluten-free, sugar-free, and good for you ...)

Papa Ed doesn't like my brownies. Papa Ed likes the way chocolate cake from a bakery tastes, with thick fudge icing. I wanted to make some cakes to take with us to Oakville to share with Papa Ed, so I'm hoping these ones will not earn the thumbs down. We shall see. Will the copious quantity of callebaut save us? (Seriously, I think we went with the maximum chocolate-to-batter-ratio permissible by law.) Will this variation on our popular gluten free chocoloate chip baby cake recipe fit the bill? Will the soupçon of raw cacao and carob in the batter give depth of flavour without compromising the sweetness? Stay tuned to find out ...

Or try them yourselves?


ingredients:

2 tbsp extra virgin coconut oil
3/4 cups warm water
2 eggs
1/2 tbsp apple cider vinegar
2 tbsp agave
3 tbps coconut sugar

1/2 tsp sea salt
1 tsp ceylon cinnamon
1 1/2 tsp ground vanilla bean

2 tbsp ground chia seed
1 tbsp carob powder
1 tbsp raw cacao powder
1 cup almond meal
1/4 tsp baking soda

2 tbsp coconut flour

1/4 cup to 1/2 cup bittersweet callebaut chocolate morsels (or other good quality chocolate chips)

directions:

preheat the oven to 345

1. combine the warm water and coconut oil to melt the oil
2. make sure it's not too hot and add the eggs
3. add the coconut sugar, agave, apple cider vinegar, sea salt, cinnamon, vanilla, ground chia seed, raw cacao powder, and carob powder
4. mix well (I used an immersion blender)
5. add the almond flour and baking soda and mix
6. mix in the coconut flour
7. when thoroughly mixed, add the callebaut and stir
8. scoop into 12 prepared muffin cups and bake at 345 for 37-40 minutes
9. store in an airtight container when thoroughly cool

After the fact update: Papa Ed ate two of them and then declared that they were terrible so no one else would eat any. ;)

Kitchen Sink Muffins -- or should I say, everything but the? Gluten free!

These muffins were inspired by the idea of variety.  They have something of the breakfast muffin about them. They put me in mind of a bran muffin or a morning glory muffin. But unlike their donut store counter-parts, they will fuel you up and keep you in fighting form (or loving form, if you're a lover, not a fighter) for hours.


ingredients:

1 cup water, warmed
2 tbsp extra virgin coconut oil
2 eggs
1/4 cup coconut sugar
1 tbsp apple cider vinegar

1/2 tsp sea salt
1 tsp ground vanilla
1 tsp ceylon cinnamon
1/4 cup ground flax
2 tbsp chia seeds
1 tbsp raw cacao
1 tbsp carob powder

1/2 cup almond flour
1/2 cup pecan meal
1/4 tsp baking soda
1/4 cup coconut flour

2 tbsp chopped goji berries (you don't have to chop 'em if you don't want to. I thought it would be more appealing to the littlies if the goji-bits were small)
2 tbsp diced dried apricots (use unsulphured)
2 tbsp roasted pumpkin seeds
2 tbsp raisins

(and next time?
add 2 tbsp chopped walnuts
and 2 tbsp callebaut bittersweet morsels
for something ... even punchier)




directions:

1. preheat oven to 345
2. combine warm water and coconut oil to melt the oil
3. stir in the vinegar and coconut sugar
4. add the salt, vanilla, and cinnamon
5. beat in the eggs
6. add the flax and chia
7. add the cacao and carob
8. add the pecan meal and almond meal
9. add the baking soda
10. add the coconut flour
11. add the assorted additional ingredients ... you can pretty much go wild here, sticking with dried fruit, seeds, and nuts for the most part. If you add fresh or frozen fruit, the extra moisture will cause issues ...
12. scoop your batter into 12 prepared muffin cups, and bake at 345 for 30 minutes
13. cool in the cups and then remove to a cooling rack
14. store in an airtight container. They will remain moist and fresh tasting for days.

Ginger Bread People -- a spicy, seasonal treat

Gentle readers, after a few versions, I've come up with a recipe that tastes very good, and has a pleasing crisp crunchiness to it. Some of the ingredients will be a little surprising, especially if you are newer to my blog. It will be possible to leave out some of the 'superfoods', however, I do believe that these are what have allowed me to achieve the multi-layered flavour of which I was in pursuit. Oh, and of course they are low in sugar, high in protein, and good for you. They are also, I believe, gluten free, but I'm not 100% sure about some of the more esoteric ingredients such as maca powder and mesquite.

My husband confided that he thought they were okay, but he wouldn't sit in a darkened room with a glass of milk and eat them by the dozen.

So, with that caveat and no further ado, I present to you Ginger Bread People version 3.0. (Yes, that means I have dozens of (not quite successful) version 1 and 2 left that I have to somehow get rid of ...)

ingredients:

1 organic egg (extra large)

4 tbsp extra virgin coconut oil (unrefined)

1 tbsp raw apple cider vinegar

4 tbsp clear agave

1 tbsp organic vanilla extract

1/4 tsp zest of organic orange, very finely chopped

1/2 cup organic coconut sugar (is there any other kind?)

2 tsp ground ceylon cinnamon (or just use regular cinnamon)

2 tsp ground cinnamon

1 tbsp ground ginger (variation: 2 tbsp ground ginger)

1 1/2 tsp ground allspice

1 1/2 tsp ground vanilla

a little black pepper

1 tbsp raw cacao powder

1 tbsp carob powder (variation: 2 tbsp carob powder)

1 tbsp mesquite powder

1 tbsp maca powder

3/4 tsp sea salt

1/2 cup flax meal

1/2 tsp baking soda

2 1/2 cups almond flour

directions:

1. lightly melt the coconut oil, and add the agave, vanilla extract, apple cider vinegar, coconut sugar, and egg, mixing well

2. add the spices and orange zest

3. add the cacao, carob, mesquite, and maca (if using. if not, maybe just a couple extra tbsp almond flour)

4. add the salt and flax meal, mixing well

5. mix in the baking soda

6. mix in the almond flour

7. chill the dough in the fridge wrapped in parchment and tucked in plastic bag (chilling is sort of optional, but it makes it easier to work with)

8. cut the dough in quarters, and roll out each quarter between 2 sheets of parchment. Cut with your favourite cutter, and put on a lined baking sheet.

9. bake at 300 for 20 minutes, followed by another 30 minutes with the oven heat turned OFF as the oven gradually cools down. This will give the crispy texture we want.

makes two trays of cookies. bake in the upper half of the oven, alternating positions halfway through ...

store in an airtight container.

share with friends!

decorate with raisins before baking!

dip in your tea!

:)