Got a dessert craving? Take a look at these healthy options.
Maple-Walnut Bars with Raisins
Maple-Walnut Bars with Raisins
Prep Time
60 minutes
Number of Servings
9 bars
Ingredients
- [q:1 1/2] cup walnuts, chopped, divided
- 2 Tbsp maple sugar or coconut sugar
- 1 cup gluten-free flour blend
- [q:1/2] tsp salt
- 3 Tbsp avocado oil, plus additional for oiling pan
- 3 large eggs
- [q:1/2] cup pure maple syrup
- 2 tsp apple cider vinegar
- 1 Tbsp vanilla extract
- Pinch salt
- 1 cup raisins
Directions
- Preheat oven to 350°.
- Oil an 8x8-inch baking dish with a small amount of avocado oil. In a food processor, process [q:1/2] cup of the walnuts, the maple sugar, flour, and the [q:1/2] teaspoon of salt until mixture is consistency of rough meal.
- Add the 3 tablespoons of avocado oil and 3 tablespoons of water. Blend mixture until it just clumps together. Press mixture into bottom of baking dish. Prick mixture all over with a fork. Bake for 20 minutes, until mixture turns golden around edges. Set crust aside. Keep oven on.
- Whisk eggs, maple syrup, vinegar, vanilla, and the pinch of salt.
- Stir remaining 1 cup of chopped walnuts and the raisins into maple syrup mixture. Spread walnut-raisin mixture over crust. Bake for 30 minutes, until center no longer jiggles when gently shaken. Cool completely. Cut into 9 squares.
Nutrition Info
1 bar: 223 Calories, 4 g Protein, 38 g Carbohydrates, 24 g Total sugars (13 g Added sugars), 2 g Fiber, 7 g Total fat (1 g sat), 155 mg Sodium, [nutrition:2] Vitamin B2 (riboflavin)
Pumpkin Pecan French Toast Casserole
Pumpkin Pecan French Toast Casserole
Number of Servings
Serves 8
Ingredients
Pumpkin French Toast
- 1 loaf of Ezekiel 4:9 Sprouted Grain Bread
- 8 eggs or vegan egg substitute (flax eggs work great!)
- 1 cup pumpkin puree
- [q:1/2] cup non-dairy milk of choice
- 1 tsp vanilla extract
- [q:1/2] cup maple syrup
- 2 tsp pumpkin pie spice
- 8 oz cream cheese or vegan cream cheese (optional)
Pecan Crumble Topping
- [q:2/3] cup Ezekiel 4:9 Crunchy Cereal
- [q:1/2] cup chopped pecans
- 3 Tbsp coconut sugar
- 4 Tbsp all-purpose flour
- 4 Tbsp plant-based butter
- [q:1/2] tsp cinnamon
Directions
- Preheat your oven to 350 degrees Fahrenheit.
- Whisk together eggs, non-dairy milk, pumpkin puree, vanilla extract, maple syrup, and pumpkin pie spice.
- Slice bread diagonally, and layer like shingles into a greased baking dish.
- Pour over the pumpkin custard and let the bread soak it all up. Set aside until time to bake.
- To make the crumble topping, mix together flour, plant-based butter, cinnamon, and coconut sugar by combining with a fork until pea-size crumbles form.
- Stir in cereal and chopped pecans. Cover and refrigerate until it is time to top the casserole to prevent the butter from getting too warm.
- Once the casserole has soaked up the pumpkin custard, add an optional few dollops of room temperature cream cheese or vegan cream cheese substitute, about 8 oz. Top with the pecan crumble topping and bake for 40 to 45 minutes.
- Slice and enjoy!
Nutrition Info
Made with 8 flax eggs, almond milk, and vegan cream cheese: 546 Calories, 18 g Protein, 0 mg Cholesterol, 70 g Carbohydrates, 19 g Total sugars (17 g Added sugars), 14 g Fiber, 26 g Total fat (10 g sat), 318 mg Sodium, [nut:4] Phosphorus, [nut:3] Vitamin B3 (niacin), Iron, Zinc, [nut:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Magnesium, [nut:1] Calcium, Potassium
Gluten-Free Cinnamon Buns
Gluten-Free Cinnamon Buns
A Sweet Treat Everyone Can Enjoy
Prep Time
4+ hours
Number of Servings
6 to 8 buns
Ingredients
Dough
- 2 tsp active dry yeast
- 2 Tbsp maple syrup
- [q:1/2] cup maple syrup, brown sugar or golden monk fruit sugar (keto)
- 5 Tbsp water (lukewarm) between 105 to 110°F
- 5.5 cups of fine almond flour
- 1 cup arrowroot powder
- 2 tsp baking powder
- 1 Tbsp apple cider vinegar
- 2 tsp sea salt or Himalayan salt
- [q:1/4] cup butter or coconut oil, melted
- [q:1/4] cup Chosen Foods Avocado Oil
- 4 eggs, at room temperature
- Chosen Foods Avocado Oil Spray
Filling
- 3 Tbsp unsalted grass-fed butter, avocado oil, or coconut oil-softened
- [q:1/2] cup brown sugar or golden monkfruit sugar
- 2 tsp ground cinnamon
Frosting
- [q:1/2] cup cream cheese or coconut yogurt (any dairy alternative will work)
- [q:1/4] cup butter or coconut butter, melted
- [q:1/4] cup maple syrup, brown sugar, or golden monk fruit
Directions
Prepare the Dough*
- In a small bowl, combine the yeast with 2 tablespoons of maple sugar and 5 tablespoons of 105 to 110°F water. It should be slightly warm to touch. Let the mixture sit for 5 to 8 minutes until foaming and bubbly. (Be careful to not kill the yeast with hot water, or alternatively, fail to activate it with cool water.)
- In a large bowl or a stand mixer, combine the almond flour, arrowroot, baking powder, apple cider vinegar and salt. Mix to combine using a whisk or spatula.
- In another bowl, mix the coconut oil, avocado oil, eggs, [q:1/2] cup sugar until combined. Then add the yeast mixture in and mix again.
- Slowly pour the egg/yeast mixture into the dry ingredients and mix for about 3 minutes. Cover this bowl with a kitchen towel or plastic wrap and let rest for 1 hour or until it has doubled in size. (It works better and faster in a warm area.)
- Once it has doubled in size, punch the dough with a avocado oil-greased knife, then cover it again and set in the fridge. This process can be done the night before. If doing the same day, allow at least 2 hours of refrigeration.
Assemble the Buns
- Preheat the oven to 350°F.
- Remove the dough from the fridge.
- Mix the filling ingredients in a bowl until smooth and set aside.
- Spray a Pyrex dish or baking pan (square or circle) with avocado oil to grease evenly and set aside.
- Fill a small bowl enough avocado oil to dip your fingers while you spread the dough. Lay out a large piece of parchment paper for working the dough on and spray it with avocado oil.
- Place the dough in the middle of the parchment paper and cover with another piece of parchment. Using a rolling pin or wine bottle, roll the dough evenly into about [q:1/3] inch thickness. Remove the top parchment paper piece and spread the filling evenly on top, leaving a small [q:1/2] inch border around the dough.
- Using the parchment paper, lift the dough and fold it gently. It will be very soft. Form the dough into a log that looks like a cookie dough log. Place it in the fridge for 30 minutes to harden, which will make it easier to slice.
- Cut the cold dough into 2 to 3 inch slices, placing each roll on the greased pan. (It is okay to place them close to each other).
- Bake for 40 to 50 minutes, or until a knife or toothpick comes out clean from the dough portion. They will look golden brown and be pretty firm to touch.
- Make the frosting while the buns are baking by adding all of the frosting ingredients to a small saucepan over low heat, mixing well. If the frosting is too thick, add some coconut milk or regular milk to thin. The frosting can be made the day before. If made in advance, reheat it prior to adding to the buns so it's easy to spread.**
- Remove the rolls from the oven and coat with the slightly warm frosting.
Nutrition Info
643 calories, 9g protein, 3.6g fiber, 644mg sodium, 41g fat, [nutrition:5] Vitamin D, [nutrition:1] calcium, iron
Keto Pumpkin Pie
Keto Pumpkin Pie
All of The Tradition, None of The Carbs
Number of Servings
12
Ingredients
-
Keto Pie Crust
- [q:3/4] cup Almond Flour, Organic
- [q:1/3] cup Coconut Flour, Organic
- [q:1/2] teaspoon Xanthan Gum Powder
- [q:1/4] teaspoons sea salt
- [q:1/2] cup unsalted butter, cold
- [q:1/4] cup cream cheese, cold
- 1 egg
- 2 tsp apple cider vinegar
-
Keto Pumpkin Pie Filling
- [q:3/4] cup Monk Fruit with Erythritol, Organic Powder
- 1 Tbsp Flax Seed Meal, Organic
- [q:1/4] teaspoon cinnamon
- [q:1/4] teaspoon nutmeg
- [q:1/4] teaspoon ground ginger
- 2 cups pumpkin puree
- 2 eggs
- [q:1/4] cup heavy cream
- 4 drops Monk Fruit Vanilla Liquid, Organic
Directions
-
Keto Pie Crust
- In food processor add almond flour, coconut flour, xanthan gum, and sea salt. Pulse until fully combined.
- Add butter and cream cheese, pulse for a few seconds until crumbly.
- Add egg and vinegar and pulse until dough just comes together.
- Place dough on cling wrap, flatten to [q:1/4] inch thick, wrap, and freeze for at least 1 hour.
- Preheat oven to 325.
- Slightly thaw frozen pie dough and place in 9-inch pie pan. Using fork, place small holes on the bottom of the pie dough.
- Bake for 8 to 10 minutes.
- Set aside to cool.
-
Pumpkin Pie Filling
- In a bowl, combine Organic Monk Fruit Sweetener, flax seed meal, cinnamon, nutmeg, and ginger.
- In a stand mixer, combine pumpkin puree, eggs, heavy cream, and vanilla monk fruit.
- Add dry ingredients to the stand mixer and combine until uniform.
-
Baking the Pie
- Pour pumpkin puree into par baked pie crust and cover with aluminum foil.
- Bake for 30 minutes, remove aluminum foil and bake for an additional 10 minutes.
Nutrition Info
183 Calories, 4 g Protein, 71 mg Cholesterol, 5 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2 g Fiber, 17 g Total fat (8 g sat), 82 mg Sodium, [nut:2] Vitamin A, [nut:1] Phosphorus
Vegan Chocolate Mousse
Vegan Chocolate Mousse
Creamy, Chocolatey, and Dairy-Free
Prep Time
2 hours 10 minutes, plus 10 minutes Cook Time
Number of Servings
Serves 4
Ingredients
- 2 cups Cocoa Edensoy
- 2 Tbsp Eden Agar Agar Flakes
- 1 pinch Eden Sea Salt
- [q:1/2] cup vegan chocolate chips
- 4 ounces Eden Chickpea, drained cooking liquid (aquafaba)
- 4 Tbsp chopped fresh fruit or berries, for garnish
- 2 Tbsp shaved chocolate, for garnish
Directions
- Place Cocoa Edensoy, agar flakes, and sea salt in a small saucepan and bring to a boil while stirring frequently.
- Reduce the heat to medium-low and simmer 5 minutes to dissolve the agar.
- Turn off the heat and add the chocolate chips, stirring until dissolved.
- Place in a blender and pulse several times to dissolve any remaining agar and chocolate chips.
- Place back in the saucepan and let cool to room temperature.
- When the liquid is room temperature, place the aquafaba in a bowl and whip to the consistency of whipped cream with a stand or hand mixer.
- Combine the foamed aquafaba with the soymilk and mix until thoroughly blended.
- Pour into dessert cups and refrigerate two to four hours or overnight.
- Remove from the refrigerator and garnish with fresh berries or other fruit, and chocolate chips or grated chocolate.
Nutrition Info
211 calories, 14 g fat (51% calories from fat), 6 g protein, 23 g carbohydrate, 4 g fiber, 0 mg cholesterol, 79 mg sodium
Raspberry Crisp
Raspberry Crisp
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients
Topping
- [q:1/2] cup all-purpose flour
- [q:1/2] cup old-fashioned rolled oats*
- [q:1/2] cup sliced almonds or walnuts, chopped
- [q:1/4] cup packed brown sugar
- [q:1/2] tsp salt
- [q:1/2] tsp cinnamon
- [q:1/3] cup unsalted butter, melted
Filling
- 4 cups fresh or frozen (defrosted) raspberries
- 2 tsp lemon juice
- [q:1/2] cup sugar
- 2 Tbsp cornstarch
Directions
- Preheat oven to 350°.
- To make topping, stir together flour, oats, nuts, sugar, salt, and cinnamon. Add melted butter and stir into flour mixture. Set aside.
- To make filling, gently toss together fresh or defrosted raspberries, lemon juice, sugar, and cornstarch. Transfer raspberries to an 8-inch square baking dish. Evenly crumble topping over fruit.
- Bake for 30 minutes, until fruit is bubbling and topping is golden brown.
Nutrition Info
301 Calories, 4 g Protein, 46 g Carbohydrates, 7 g Fiber, 12 g Total fat (7 g sat), 199 mg Sodium, [nutrition:2] Vitamin C, [nutrition:1] Vitamin A, B1 (thiamine), Magnesium, Phosphorus
Black Sesame Flan
Black Sesame Flan
A Healthy Twist on a Traditional Dessert
Prep Time
2 hours, plus 15 minutes cook time
Number of Servings
Serves 2
Ingredients
- 1 cup Vanilla Edensoy
- [q:1/4] cup water
- [q:3/4] Tbsp Eden Agar Agar Flakes
- 1 Tbsp organic maple syrup, for the flan, plus 2 tsp to place in the ramekins
- 1 Tbsp Eden Black Sesame Butter or Eden Tahini
- 1 Tbsp Eden Organic Kuzu Root Starch
- 2 dashes pure vanilla extract
- 2 Tbsp sliced strawberries, for garnish (or your favorite fruit)
Directions
- Place the water and agar flakes in a small saucepan and bring to a boil, Reduce heat to medium and simmer while stirring constantly until agar dissolves.
- Place kuzu in a measuring cup, add 1 Tbsp cold water and dissolve. Add Edensoy, 1 Tbsp maple syrup, and sesame butter. Mix thoroughly and add to the saucepan with the agar.
- Stir constantly until liquid thickens. Stir in the vanilla. Place 1 teaspoon maple syrup in each of two ramekins. Pour the liquid equally into each. Let sit on the counter for 1 hour to cool. Then place in the refrigerator for 1 hour.
Nutrition Info
165 calories, 6 g fat (32% calories from fat), 5 g protein, 23 g carbohydrate, 2 g fiber, 0 mg cholesterol, 44 mg sodium
Frozen Topped Bananas
Frozen Topped Bananas
Prep Time
Serves 4
Ingredients
- 2 ripe, firm bananas, peeled
- 1 cup semisweet chocolate chips or dark chocolate, chopped
- 2 Tbsp vegetable oil
- [q:3/4] cup combination of chopped nuts, dried fruit, granola, and/ or shredded coconut*
Directions
- Line a baking sheet with parchment paper or nonstick foil.
- Slice bananas in half widthwise and insert a wooden frozen treat stick lengthwise into each banana half. Place bananas on baking sheet and freeze for 15 minutes.
- Melt chocolate with oil in a large bowl by microwaving at 50 percent power for 2 to 3 minutes. Stir occasionally with a spoon, until melted and smooth.
- Holding wooden stick, roll each banana half in melted chocolate. Quickly sprinkle desired toppings over.
- Freeze bananas until frozen and chocolate sets, 30 to 45 minutes. Serve immediately or freeze up to 1 week in an airtight container.
Nutrition Info
Made with dark chocolate and walnuts: 532 Calories, 8 g Protein, 1 mg Cholesterol, 37 g Carbohydrates, 19 g Total sugars (11 g Added sugars), 8 g Fiber, 41 g Total fat (13 g sat), 10 mg Sodium, [nutrition:3] Iron, Magnesium, Phosphorus, [nutrition:2] Vitamin B6, Zinc, [nutrition:1] Vitamin E, Potassium
Raspberry Granita
Raspberry Granita
A Tart Treat for Muggy Days
Prep Time
30 minutes, plus 3 hours freeze time
Number of Servings
Serves 6
Ingredients
- 4 cups fresh raspberries
- [q:1/3] cup honey
- Zest of 1 organic lemon
- 1 Tbsp lemon juice
Directions
- Toss raspberries with honey, lemon zest, and lemon juice in a bowl. Let sit for 20 minutes.
- Mash mixture with back of a large spoon or potato masher until mixture is well blended. Don’t mash so much that mixture becomes a purée.
- Transfer mixture to a 9-inch square metal pan. Place pan in freezer, covered, for 1 hour.
- Remove pan from freezer and stir mixture with a fork, breaking up frozen sections. Return pan to freezer and freeze until firm, about 2 more hours.
- Remove pan from freezer and, with a fork, use a chopping motion to break granita up into flakes. Serve.
Nutrition Info
103 Calories, 1 g Protein, 26 g Carbohydrates, 6 g Fiber, 1 g Total fat (0 g sat), 2 mg Sodium, [nutrition:3] Vitamin C
Organic Keto Cheesecake
Organic Keto Cheesecake
Number of Servings
Serves 24
Ingredients
Organic Keto Graham Cracker Crust
- [q:1 1/2] cups Almond Flour, Raw
- [q:3/4] cup Monk Fruit with Erythritol, Organic Powder
- [q:1/3] cup organic butter
- 1 organic egg
- 1 tsp organic cinnamon
- [q:1/2] tsp Golden Flax Seed Meal, Organic
- [q:1/2] tsp baking powder
- [q:1/4] tsp salt
- 3 drops Monk Fruit Vanilla Liquid, Organic
Organic Cheesecake Filling
- 4 (8 ounce) packs cream cheese
- 1 cup organic sour cream
- 1 cup new 1 to 1 monk fruit
- 3 organic eggs
- 1 tsp lemon juice
- 4 drops Monk Fruit Vanilla Liquid, Organic
Directions
Organic Keto Graham Cracker Crust
- Preheat oven to 350°F.
- In bowl, combine almond flour, golden flaxmeal, baking powder, cinnamon, salt.
- In a separate bowl, cream butter for 2 to 3 minutes.
- Add Organic Monk Fruit Sugar Replacement and beat until mixture is light and fluffy.
- Add egg and vanilla monk fruit and beat for 1 to 2 minutes.
- Add dry ingredients and mixture until dough is formed.
- Roll out dough, wrap in saran wrap and refrigerate for at least 1 hour.
- Place dough in 9 inch spring form pan and prebake for 8 minutes.
- Allow crust to cool as cheesecake filling is being prepared.
Organic Cheesecake Filling
- In stand mixer, beat cream cheese and Organic Monk Fruit on medium high speed until mixture is smooth and creamy.
- Add sour cream, lemon juice, and vanilla monk fruit until fully combined.
- On medium low speed, add one egg at a time until just blended.
- Prepare water bath by filling roasting pan with 1 inch of water.
- Fill 9 inch spring form with cheese cake filling. And cover with aluminum foil.
- Place cheese cake pan into water bath and into the oven for 50 to 55 minutes.
- Turn off oven, take off aluminum foil, and slightly open oven door.
- Leave cheesecake in oven for 1 hour, then refrigerate overnight.
Nutrition Info
100 Calories, 9 g Total Fat (3.5 g Saturated Fat), 3 g Protein, 12 g Total Carbohydrates (1 g Dietary Fiber) 50 mg Cholesterol, 55 mg Sodium, 47 mg Calcium