Healthy Desserts
Nut Butter Cups
Ingredients
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¾ cup cocoa powder
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¾ cup Lily’s Dark Chocolate Baking Chips (Stevia Sweetened)
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¼ cup coconut oil
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3 Tbsp monk fruit sweetener
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¼ tsp vanilla extract
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6 Tbsp unsweetened natural peanut, almond, or cashew butter
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Coarse sea salt, for topping (optional)
Directions
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Line 6-count tin with cupcake liners.
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Whisk together cocoa powder, baking chips, coconut oil, monk fruit, in small bowl or glass container. Microwave in 20 second increments until smooth.
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Scoop or pour 1 rounded tablespoon of the cocoa into bottom of lined tin.
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Freeze for 10 to 20 minutes until the chocolate solidifies.
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Scoop 1 Tbsp of nut butter into middle of each muffin cup. Flatten the nut butter.
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Top with another Tbsp of the mixture of the cocoa.
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Freeze for 10 to 20 minutes. Top with coarse sea salt. Serve immediately or store in air tight container in the refrigerator.
Health Benefits:
Cocoa Powder (SEE Superfoods: Super Fruits)
Coconut oil (SEE Superfoods: Super Fruits)
Monk fruit sweetener – Promotes weight loss and anti-inflammatory properties.
Vanilla – Treats intestinal gas and fever, may also be used to increase sexual desire and to stop tooth decay.
Nut butters – (SEE Superfoods: Super Nuts and Seeds) Lower in saturated fats, increases good cholesterol, and a good source of protein. Read the label and avoid added palm oil.
Chia Seed Pudding
Ingredients
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1 cup nut milk
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1 cup plain or low-fat Greek Yogurt
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2 Tbsp Monk Fruit (maple syrup can also be used)
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1 Tbsp vanilla extract
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¼ tsp sea salt
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¼ tsp chia seeds
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½ cup berries of choice
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¼ cup of sliced almonds or pecan pieces
Directions
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In a medium bowl, gently whisk the nut milk, yogurt, the 2 Tbsp. of sweetener, vanilla and salt just until blended.
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Whisk in the chia seeds. Let stand for 30 minutes. Stir to distribute the chia seeds.
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Cover and refrigerate overnight.
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The next day, spoon the pudding into 4 bowls or glasses.
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Top with the berries and nuts.
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Health Benefits:
Greek Yogurt – Good for individuals who are lactose intolerant, packed with pro-biotics and protein. Includes Vita Vitamin B12, potassium and calcium.
Monk fruit – Helps maintain good blood sugar level and aids in weight loss.
Vanilla – Treats intestinal gas and fever, may also be used to increase libido and stop tooth decay.
Chia seeds – (SEE Superfoods: Super Nuts and Seeds)
Berries – High in antioxidants and fiber.
Almonds or pecans – High in omega 3 fatty acids, good for heart health, high in protein.
Avocado-Chocolate Mousse
Ingredients
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½ cup Lily’s dark chocolate with stevia
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4 ripe avocados
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½ cup unsweetened cocoa powder
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½ cup monk fruit sweetener
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1 Tbsp plus 1 tsp pure vanilla extract
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¼ tsp fine sea salt
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¼ cup nut milk
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Fresh raspberries, blueberries, or strawberries to garnish
Directions
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Put chocolate chips and monk fruit sweetener in heat-proof medium bowl. Set over a small sauce pan of barely simmering water.
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Stir the chocolate for 3 to 5 minutes until smooth.
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In a food processor combine the melted chocolate, avocados, cocoa powder, vanilla, salt and nut milk.
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Blend until smooth ad creamy (scraping the sides of the bowl as needed). Spoon into glasses and refrigerate for at least 3 hours or up to 1 day.
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Garnish with fruit and serve.
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Health Benefits:
Dark Chocolate – (SEE Superfoods: Super Fruits)
Avocado – (SEE Superfoods: Super Fruits)
Monk Fruit – helps maintain good blood sugar levels and aids in weight loss.
Vanilla – treats intestinal gas and fever, may also be used to increase libido and aids in preventing tooth decay.
Berries – High in antioxidants and fiber. (SEE Superfoods: Super Fruits – blueberries)
Gluten-Free Sugar-Free Keto Vegan Pumpkin Muffins
Ingredients:
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1 cup almond flour
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½ cup flax meal
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¼ cup coconut flour
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2 eggs (Vegans can use 2 Tbsp unsweetened apple sauce)
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½ cup olive oil
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¼ cup nut milk (I like almond milk w/no added sugar)
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3 Tbsp Pumpkin Spice (See Pumpkin Spice recipe)
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1 cup monk fruit
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1 tsp vanilla
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1 ½ tsp baking soda
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½ tsp pure stevia
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½ tsp salt
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¼ cup sugar-free dark chocolate chips (optional)
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¼ cup pecan pieces (optional)
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Coconut oil is the best for greasing tins, or small amount of olive oil
Directions:
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Preheat oven to 350 degrees.
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Grease muffin tins, or place baking cups in tins.
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In a large bowl combine almond flour, flax meal, coconut flour, pumpkin spice, monk fruit, stevia, baking soda and salt.
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In a medium bowl combine eggs (or unsweetened apple sauce), olive oil, almond milk, pumpkin, vanilla, and optional ingredients (sugar free dark chocolate chips and pecan pieces).
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Fold the wet ingredients into the dry ingredients (not over-stirring).
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Bake mini muffins for 9 to 13 minutes. (Will be very brown)
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Bake regular muffins 20 to 25 minutes.
Health Benefits:
Almond flour –Healthy fats, fiber, protein, magnesium and Vitamin E. Lowers blood sugar & cholesterol levels, reduce blood pressure and lower cholesterol levels. Can reduce hunger promoting weight loss.
Flax Meal – (SEE Super Foods: Super Nuts and Seeds)
Coconut flour – (SEE Super Foods: Super Fruits)
Eggs – Rich in selenium, VD, B6, B12, zinc, iron, copper and fat-soluble Vitamin A, D, E, K and lecithin (making eggs a wonderful brain fueling food).
Apple Sauce – Soluble fiber, and polyphenols lowers blood cholesterol and blood pressure.
Olive oil – High in Vitamin E (powerful anti-oxidant), heart healthy, fights osteoporosis and cancer.
Monk Fruit – Gets its sweetness from a natural compound called mogrosides, promoting weight loss and blood sugar management.
Vanilla – High in antioxidants, assists in repair of body at molecular level. Linked to lesser risk of cancer and diabetes.
Stevia – May help control and manage blood sugar and insulin levels.
Dark Chocolate – (SEE Super Foods: Super Fruit; Cocoa)
Pecans – Heart healthy, improves digestion, boosts immunity, high in phenolic antioxidants which reduce the risk of heart disease.
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Mama Bell’s Pumpkin Spice
Ingredients:
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3 Tbsp Cinnamon
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2 tsp allspice
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2 tsp ginger
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2 tsp nutmeg
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1 ½ tsp clove (start with less, then add to taste
Directions:
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Stir well, store in an air-tight package.
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Double and share with a friend!
Health Benefits:
Cinnamon – (SEE Super Foods: Super Herbs and Spices)
Allspice – Anti-inflammatory full of anti-oxidants that can ease cramps, gas, bloating and stomach upset.
Can increase circulation, improves mood, boosts immune system and can fight fungal infections.
Ginger – (SEE Super Foods: Super Herbs and Spices)
Nutmeg – Full of copper, potassium, manganese, iron, zinc and magnesium. Anti-fungal, anti-depressant and aids in digestion.