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.

School Muffins -- Chocolate Muffins -- gluten free, sugar free, grain free, moist and delicious

Today some friends came over for a cooking lesson. Lessons included how to make wholesome lunchbox eats, such as these muffins, which -- nut free as they are -- can be eaten with impunity at school. Additionally, they are delicious, wholesome, packed full of amazing goodness, and will keep your little cutie pie going for ages.

ingredients:

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

1/2 cup coconut sugar

2 cups hot water

1 tbsp vanilla extract

1/2 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/4  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
 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 pumpkin seeds

5. scoop into prepare muffin cups and bake at 345 for 45 minutes

Peppermint chocolate -- chillax, yo

I was in the mood for the chocolate and peppermint combo, and boy do these hit the spot. If you are a fan of the flavours, check it out they may just knock your socks off.

ingredients:

1/2 cup raw sunflower seeds

1/2 cup raw hemp hearts

1 cup raw cacao powder

1 tbsp ground vanilla bean

3/4 tsp sea salt

1/2 tsp stevia powder

1/4 cup ground flax seed

1 cup shredded coconut
1/4 cup wheat grass powder

1 cup pitted honey dates
40 drops peppermint essential oil

1/2 cup coconut butter

1/2 cup coconut oil

directions:

1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the  pitted honey dates (check for pits) and the peppermint essential oil,  and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge

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 Energy Squares (for school)-- it's a weekly ritual

Vegan, raw, nut free, gluten free, sugar free, grain free, dairy free, so packed with intense deliciousness and chocolate-goodness that your head might explode. Please consider this your waiver.

So, this allotment is with pumpkin seeds instead of sunflower seeds. Pumpkin seeds have a much stronger flavour than sunflower seeds. But cacao is stronger yet, so we'll see who wins! A small handful of these fit perfectly into my son's lunch box and help keep him evenly fueled until the end of the day.

ingredients:

1/2 cup raw pumpkin seeds

1/2 cup raw hemp hearts

1 cup raw cacao powder

1 tbsp ground vanilla bean

3/4 tsp sea salt

1/2 tsp stevia powder

1/4 cup ground flax seed

1 cup shredded coconut
1/4 cup wheat grass powder

1 cup pitted honey dates

1/2 cup coconut butter

1/2 cup coconut oil

directions:

1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the  pitted honey dates (check for pits) and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge

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

School Cookies!!! Vegan, gluten free, nut free, and yummy

Even though it's March Break I made these appropriate for school. They are yummy. I like the combination of carob with a hint of orange. We love shape cookies, and what's better than hearts? According to my kid, not much.

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

20 drops orange essential oil

1 tbsp ground vanilla
1 tbsp vanilla extract
1/2 tsp sea salt
1/2 tsp baking soda


1/4 cup ground chia seeds
1/2 cup shredded coconut, finely ground
1/2 cup sunflower seeds, finely ground
1/2 cup pumpkin seeds, finely ground
1/4 cup ground hemp seeds
1/4 cup carob powder

1/4 cup coconut flour


1. combine the ingredients in the order listed
2. thoroughly chill the dough
3. take 1/4 of the dough and roll out between 2 layers of parchment
4. cut with cookie cutters and transfer to a lined baking sheet
5. preheat the oven to 345
6. bake at 345 for 12 minutes

makes 2 very full cookie sheets, total number will depend on size of cutters ....

Apple and Raisin Muffins fit for School -- no gluten, no nuts, no sugar, no kidding

I'm a sucker for the good old fashioned simplicity of apple and spices. These are flavourful and wholesome, and definitely work as a quick meal or snack even if you avoid grains, gluten, processed foods, sugar etc. If you like yummy, try these. They store well in an airtight container in the fridge, and will remain moist and delicious for a week.

ingredients:

2 cups hot water
1/2 cup coconut oil
1/2 cup coconut sugar

1 tsp sea salt
1 tbsp ground vanilla
1 tbsp cinnamon
2 tsp ginger
1/2 tsp baking soda

1/4 ground chia seeds
1 cup ground shredded coconut -- I whirled the coconut around in my coffee grinder
1/2 cup hemp hearts

4 eggs

1 cup ground raw sunflower seeds -- I used a coffee grinder for my raw sunflower seeds


2 cups diced apple -- I used medium sized royal galas -- organic -- and didn't peel them
1 cup raisins -- I used some small thompson raisins -- organic -- not the jumbo ones


directions:

1. combine the ingredients in the order listed.
2. scoop the batter into 24 prepared muffin cups
3. preheat the oven to 345
4. bake at 345 for 40 minutes

Chocolate and Orange do the energy bar -- raw, vegan, nut free, school friendly!!

ingredients:

1/2 cup raw sunflower seeds

1/2 cup raw hemp hearts

1 cup raw cacao powder

1 tbsp ground vanilla bean

3/4 tsp sea salt

1/2 tsp stevia powder

1/4 cup ground flax seed

1 cup shredded coconut
1/4 cup wheat grass powder

1 cup pitted honey dates
30 drops orange essential oil

1/2 cup coconut butter

1/2 cup coconut oil

directions:

1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the  pitted honey dates (check for pits) and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge

Old-School Chocolate Energy Squares -- vegan, raw, nut free

ingredients:

1/2 cup raw sunflower seeds

1/2 cup raw hemp hearts

1 cup raw cacao powder

1 tbsp ground vanilla bean

3/4 tsp sea salt

1/2 tsp stevia powder

1/4 cup ground flax seed

1 cup shredded coconut
1/4 cup wheat grass powder

1 cup pitted honey dates

1/2 cup coconut butter

1/2 cup coconut oil

directions:

1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the  pitted honey dates (check for pits) and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge

Chocolate and Peppermint Energy Squares -- V 2.0 -- more peppermint, no sesame. Yum!

ingredients:

1/2 cup raw sunflower seeds

1/2 cup raw hemp hearts

1 cup raw cacao powder

1 tbsp ground vanilla bean

3/4 tsp sea salt

1/2 tsp stevia powder

1/4 cup ground flax seed

1 cup shredded coconut
1/4 cup wheat grass powder

1 cup pitted honey dates
25 drops peppermint essential oil

1/2 cup coconut butter

1/2 cup coconut oil

directions:

1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the  pitted honey dates (check for pits) and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge

Chocolate and Banana muffins for school

These go great in a lunchbox. If you don't believe me, try 'em for yourself and see. No complaints from those who are eating them.

ingredients:

2 cups very ripe banana pureed with a hand blender

1/2 cup coconut nectar
1/4 cup coconut oil

4 eggs

2 tbsp ground chia seeds

1 tsp sea salt
1 tbsp ground vanilla bean
1 tsp ceylon cinnamon

1/2 cup raw cacao

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

1/2 tsp baking soda


directions:

preheat the oven to 345

1. combine the banana, coconut nectar, and coconut oil using a hand blender (or by hand)
2. add the eggs and mix well
3. add the chia seed, sea salt, vanilla bean, raw cacao and cinnamon
4. stir in the hemp seeds, sunflower seeds, and shredded coconut, followed by the baking soda
5. scoop the batter into prepared muffin cups, and bake at 345 for 45 minutes

makes 24 baby cakes

Shape Cookies for School -- a hint of fruity flavour

These are  good for school, and are a simple and not too sweet cookie for kids little and big. My son is crazy about them, and generally takes a couple in his snack box for school. Gluten-free, grain-free, vegan, sugar-free, nut-free. But you know what they do have? Yumminess. In spades.

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

5 drops orange essential oil
5 drops lemon essential oil

1 tbsp ground vanilla
1 tbsp vanilla extract
1 tbsp ceylon cinnamon
1 tsp sea salt
1/2 tsp baking soda


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

1/2 cup coconut flour


combine, chill, roll out, bake at 345 for 12 minutes

Blueberry baby cakes -- grain free, gluten free, etc etc

Breakfast on December 25th is looming large, and in preparation I am making baby cakes and baked apple. Other goodies have already been made. Yet more are still to follow. These are light and moist, delicate and sweet, wholesome enough for breakfast, but not stodgy. Perfect with tea. Try 'em. You'll like 'em.

 ingredients:

 2 cups warm water
1/4 cup extra virgin coconut oil
1/2 cup unpasteurized local honey
1 tbsp ground vanilla bean
1 tsp ground ceylon cinnamon
1 tsp sea salt
ground black pepper (just a little)
1/4 cup hemp hearts, ground
1/2 cup raw cashews, ground
1/2 cup white sesame seeds, ground
1/4 cup white chia seeds, ground
1 cup shredded coconut, ground

 4 eggs

1/2 tsp baking soda
2 cups blanched almond flour

 2 cups of frozen blueberries (still frozen) or fresh if you have

 coconut sugar to sprinkle on top


 directions:

 preheat the oven to 345

1. combine the honey, coconut oil, and water
2. add the vanilla bean, cinnamon, sea salt, and black pepper
3. stir in the ground hemp, cashews, sesame seeds, chia seeds, and coconut
4. mix in the eggs and the baking soda
5. stir in the almond flour
6. quickly fold in the blueberries and scoop into 24 prepared muffin cups
7. sprinkle the top of each generously with coconut sugar
8. bake at 345 for 50 minutes

Banana Babycakes for Schools

More overripe bananas. This time, these babycakes are good for school. I took 4 over when I went to see my friend Karen. She inhaled them and pronounced them as tasting just like banana bread.

1 cup very ripe banana
2 cups   water

1/2 cup coconut nectar
4 tbsp coconut oil

4 eggs

4 tbsp ground chia seeds

1 tsp sea salt
1 tbsp ground vanilla bean
1 tsp ceylon cinnamon
1 tbsp vanilla extract

1/2 cup ground hemp hearts
1 cup ground shredded coconut
1 cup ground sunflower seeds



1/2 tsp baking soda


directions:

preheat the oven to 345

1. combine the banana, warm water, coconut nectar, and coconut oil using a hand blender (or by hand)
2. add the eggs and mix well
3. add the chia seed, sea salt, vanilla bean, vanilla extract and cinnamon
4. add the hemp hearts, shredded coconut, and ground sunflower seeds, followed by the baking soda
5. scoop the batter into prepared muffin cups, and bake at 345 for 45 minutes

makes 24 babycakes

Chocolate School Muffins -- a sugar free, gluten free, nut free, grain free delicacy

I continue with making lunch box fare for my 4 year old. I keep coming back to a variation on the chocolate muffin because of his enduring a reliable passion for chocolate. These muffins are not really sweet, because the large amount of raw cacao is bitter enough to counteract even the datey-est of dates. However, the taste is very pleasant and satisfying, and they provide a solid belly-filler around which to build a lunch box. I got one of those little quad boxes for LZ, and will put steamed broccoli in one (tried baby tomatoes, carrots, celery etc, but he just wants broccoli), cubes of cheese in one, and some grapes or macaroons or energy bars in the fourth. It gives good variety, good nutrition, and plenty of energy to keep a small human going all day. I also send a separate snack box with a few energy bars in case he needs it, but he touches that rarely. Well, I recommend these to anyone who wants a nut-free, gluten free, wholesome meal for breakfast or lunch. If there are any seeds you don't like, it's easy enough to substitute. Hate pumpkin? Use sunflower! Hate sesame? Use extra hemp hearts. It's all good.

ingredients:

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

1 cup pitted honey dates

2 cups hot water

1 tbsp apple cider vinegar

4 eggs

1/2 cup raw cacao

1 tbsp ground vanilla bean

1tsp ceylon cinnamon

1 tsp sea salt

4 tbsp ground chia seeds

1 cup ground pumpkin seeds (or 1 cup of ground sunflower seeds, or some combination of the two)

1/2 cup hemp seeds 

1/2 cup ground flax

1/4 cup ground black sesame seeds

1 cup shredded coconut -- ground

1/2 tsp baking soda

directions:

1. combine the dates, coconut oil, and hot water. Let sit for 10 minutes. Then, puree with an immersion blender. Alternately, you can use a food processor, or a regular blender.

2. add the cacao, vanilla, salt, ground chia seeds, ground pumpkin seeds (or sunflower seeds), hemp seeds, ground flax, ground seseame seeds and blend again

3. add the baking soda and blend

4. add the eggs and blend

4. stir in the ground shredded coconut

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