Ice Cream Parfait

As an extra special treat, particularly if I fancy a little more sweetness and crunch, I sometimes make these ice cream parfaits. The base is frozen blended bananas, topped with chopped dried fruit and nuts. The recipe below uses dates and almonds but at combination of raisins, cranberries, apricots, walnuts, pecans, cashews etc. can be used.

There's quite a lot of sugar in each parfait - even though it's natural sugar from fruit - so I do only eat these occasionally.

Ice Cream Parfait
Makes 2

Ingredients:
- 2 bananas, chopped and frozen
- 5ml / 1tsp vanilla extract
- 28g / 1oz almonds, chopped
- 20g / 0.7oz dates, chopped
- 5g / 1tbsp cocoa powder, unsweetened
- 1/2tsp cinnamon

Method:

• In a small bowl, combine the chopped nuts, dates, cocoa powder and cinnamon.
• In a food processor, blend the frozen bananas with the vanilla, until smooth and creamy.
• Serve in bowls or glasses and top with chocolate nut, date mixture. ENJOY!

Nutritional Information:

Cashew and Date Bars

These simple two ingredient snack bars are great for energy on the go. As much as I love chocolate, when it's 100F outside and I'm riding my bike, the last thing I need is a chocolate snack bar. I really like the cashew cookie Lara Bar. It's just cashews and dates blended together to form a sticky and delicious paste! Therefore, I decided to make my own!

An all natural energy boost with just over 200 calories, 12.5g fats, 5g protein, 19g sugars, no cholesterol and very little sodium.

I used dry roasted cashews as the smell and taste is heavenly. I usually buy a 5lb bag of whole raw cashews and roast half of them. Simply lay the nuts on a baking tray and roast in the oven for 10 minutes at 175C / 350F, being careful not to burn. Allow the cashews to cool completely before storing them in an air tight container.

Cashew and Date Bars
Makes 8

Ingredients:
- 200g / 7oz dates, pitted
- 240ml / 8floz hot water
- 200g / 7oz cashews, dry roasted

Method:

• Soak the dates in 1cup boiling water (240ml) to soften for 15 minutes.
• Meanwhile, blend the cashews in a food processor until finely chopped - not ground completely.
• Transfer the chopped nuts to a bowl.
• Drain the dates, and then blend in a food processor, until a smooth paste is formed.
• Thoroughly combine the date paste and cashews and then spoon into baking pan.
• Freeze for a few hours and then slice into bars. Store in the fridge. ENJOY!

Nutritional Information:

Sweet Potato Brownies

We all know sweet potatoes taste great and are really nutritious. Antioxidants and anti-inflammatory properties are just a couple of health benefits.

We also all know that brownies are delicious but traditional ones are full of sugar! That's why I prefer to make versions using natural sugars from fruits and vegetables - like these sweet potato brownies!

The potato skins aren't needed in this recipe but the skins can be enjoyed as a healthy snack. In fact, after reading an article on the internet about sweet potato skins, I learnt that the skins have more fibre than a serving of oatmeal and beta carotene found in baked skins is an antioxidant that is converted into vitamin A in the body, which in turn improves our eye sight and strengthens the immune system.

It is recommended to include some fat in a sweet potato-containing meal if the full beta-carotene benefits of this root vegetable want to be enjoyed. 3-5 grams of fat per meal significantly increases a person's uptake of beta-carotene from sweet potatoes.

I originally saw this recipe for Sweet Potato Brownies on the Deliciously Ella blog. The ingredients are similar but as sweet potatoes contain a lot of natural sugar, along with the dates, I only added 1tbsp of honey. The recipe below still contains 12.6g sugar.

Sweet Potato Brownies
Makes 8

Ingredients:
- 450g / 16oz sweet potato
- 80g / 3oz dates, pitted, soaked and drained
- 20g / 1tbsp honey
- 5ml / 1tsp vanilla extract
- 80g / 3oz oat flour
- 28g / 1oz almonds, ground
- 20g / 4tbsp cocoa powder, natural unsweetened

Method:

• Bake the sweet potato in the skins, either in the oven or microwave and then scoop out the flesh. Set the skins aside (use in another recipe or eat as a snack).
• Blend the flesh in a food processor along with the dates, honey and vanilla. 
• In a bowl combine the oat flour, almonds and cocoa powder.
• Add the sweet potato date mixture and stir to combine.
• Spoon mixture into a 9x9 baking tray or loaf pan.
• Bake for 20 minutes at 175C / 350F.
• Cool on a wire rack and cut into 8 slices. ENJOY!

Nutritional Information:

Date and Pecan Squares

I was given some home-grown Texas pecans recently. After going out and purchasing a nut-cracker, plus several hours shelling each nut, I decided to make these date and pecan squares. They are all-natural and don't contain any added sugars.

I made a second batch using walnuts and spooned the batter into individual paper cases, which turned out to be just as delicious as the original pecan squares. They can be easily frozen and don't take long to defrost. The perfect snack for on-the-go!

A little almond butter spread on top of the squares is extra yummy!

Date and Pecan Squares
Makes 8

Ingredients:
- 120g / 4oz dates, pitted (I used Medjool dates)
- 56g / 2oz pecans, shelled and roughly chopped
- 112g / 4oz applesauce, unsweetened
- 120g / 4oz flour
- 40g / 1.4oz oats
- 1tsp baking powder
- 60ml / 4tbsp date liquid
- 1tsp cinnamon

Method:

• First, soak the dates in warm water to soften.
• Drain, reserving 1/4cup / 60ml liquid and then roughly chop.
• In a bowl, add all the ingredients and stir to combine.
• Spoon the batter into a loaf pan or 8x8 square tin and bake for 30 minutes at 175C / 350F.
• Allow to sit in the tin for 10 minutes before cooling on a wire rack and slicing into squares. ENJOY!

Nutritional Information:

Raw Chocolate Brownies

These brownies are different to previous versions in that they are no-cook and do not contain any vegetables! They are also egg-free and flour-free. They're utterly delicious but are quite calorific in terms of fats and sugars. Plus, the recipe below has to be divided into 16, whereas my other brownies are cut into 8. Sadly, there's less brownie to consume per serving but they are very satisfying and every bite is a chocolate dream!

Other no-cook brownies include my Mint Chocolate Brownies. Whilst my Peppermint Chocolate Squares aren't technically called brownies, they are no-cook, and do include nuts, coconut oil, honey and cocoa powder - just like the recipe below.

I adapted this recipe from the Oh She Glows blog - Two-Layer Raw Chocolate Brownies - omitting additional walnuts, cacao nibs and salt.

Raw Chocolate Brownies
Makes 16

Ingredients:
For the base:
- 120g / 4.5oz walnuts
- 80g / 8tbsp hemp seeds (raw shelled)
- 160g / 6oz dates, pitted, soaked and drained (I use Medjool)
- 40g / 8tbsp cocoa powder, natural unsweetened
- 1.5tsp vanilla extract

For the chocolate topping:
- 120ml / 8tbsp coconut oil, melted and slightly cooled
- 40g / 8tbsp cocoa powder, natural unsweetened
- 80g / 4tbsp honey
- 1/2tsp vanilla extract

Method:

• In a food processor, process the walnuts into fine crumbs.
• Add the hemp seeds and the drained dates and process until finely chopped and sticky.
• Add the cocoa powder and vanilla, and process until thoroughly combined.
• Press mixture into a loaf tin or 8x8 pan (lined with parchment paper).
• Place in the freezer for 10 minutes.
• Meanwhile make the chocolate topping by mixing the coconut oil, cocoa powder, honey and vanilla together.
• Remove the brownie base from the freezer and pour over the chocolate topping.
• Place in the fridge for 10-20 minutes until the topping has set and the brownie is firm enough to slice.
• Cut into 16 squares.
• Store in the fridge. ENJOY!

Nutritional Information:

Banana Chocolate Mousse

This rich mousse can be made with pumpkin or sweet potato puree. It is naturally vegan, gluten free, low sodium, cholestrol free, high fibre, and dairy free.

The sugar content is high per serving but this is due to the natural sweetness from the bananas and dates; there are no added sugars.

It can be used as a simple pie filling when poured on top of a cashew pie base or almond pie crust. Or, fresh fruit can be added to make an easy parfait!

Banana Chocolate Mousse
Makes 4

Ingredients:
- 400g / 14.5oz banana
- 40g / 1.4oz dates, pitted, soaked and drained
- 28g / 1oz nut butter
- 180ml / 6floz almond milk, unsweetened
- 40g / 8tbsp cocoa powder, unsweetened
- 20g / 3tbsp flaxseed meal
- 1tsp vanilla extract
- 1/2tsp cinnamon

Method:
In a food processor, blend together the banana into a purée.
Add all the other ingredients and blend.

Spoon in dishes and refrigerate for several hours before serving. ENJOY!

Nutritional Information:

Chai Spice Iced Cookie Balls

This is the second version of my Chai Spiced Iced Biscuit recipe. These cookie balls are made without butter, flour, egg or brown sugar. Instead I tried to use alternative ingredients: coconut oil, oat flour, flaxseed and dates. I still used confectioners sugar to decorate the cookies but instead of brewing a chai tea bag, I ripped the bag open and blended the chai spices into the icing sugar, giving the topping a stronger flavour.

The nutritional content of these cookies is similar to traditional cookies that use butter, eggs, flour and sugar. However there's more fibre and protein in these cookie balls, with less sugars, than the original spiced biscuit recipe. This version is also cholesterol free!

Chai Spice Iced Cookie Balls

Makes 19

Click HERE for a printable recipe card.

Ingredients: 

- 7g / 1tbsp flaxseed meal

- 45ml / 3tbsp water

- 80g / 3oz dates, pitted and chopped

- 60ml / 4tbsp coconut oil

- 300g / 11oz oat flour

- 1/2tsp salt

- 1/2tsp baking powder

- 1.5tsp mixed spice

- 1 chai tea bag 

- 80g / 3oz confectioners sugar / icing sugar

Method:

Mix the flaxseed with 3tbsp water and sit for 5 minutes. 

Soak the dates to soften, drain and blend in a food processor. 

Add the coconut oil and flaxseed and blend to combine.

Mix together the oat flour, salt, baking powder and mixed spice.

Stir in the wet ingredients to form a dough.

Form small balls and bake in the oven for 10 minutes at 175C / 350F.

Whilst cooling on a wire rack, blend the chai tea bag in food processor with the icing sugar and a little water.

Spoon icing sugar over the top of each ball. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Chocolate Date Caramels

I've been meaning to try this recipe since June when I was on a roll with baked/sweet goods (scones, chocolate bark, brownies, ice cream, ice pops, cookies etc.)
Embracing my new interest in coconut oil, and no-cook dishes due to the hot weather, plus the opportunity to make another sweet, chocolaty snack, this recipe was perfect!

Originally from the Empowered Sustenance Blog, my caramels don't look quite as pretty but it's an excuse to make them again and improve my presentation skills!

Chocolate Date Caramels
Makes 10 caramels
Click HERE for a printable recipe card.

Ingredients:
Date Caramels
- 120g / 4oz dates, pitted
- 60ml / 2floz almond milk, unsweetened, warmed
- 60ml / 4tbsp melted coconut oil, melted
- 1/2tsp. vanilla extract (optional)
- sprinkle of salt (optional)

Chocolate Coating
- 20g / 4tbsp cocoa powder, unsweetened
- 30ml / 2tbsp coconut oil
- 20g / 1tbsp honey

Method:
Soak the dates in warm water for 15 minutes. Drain and then blend together with milk, 60ml coconut oil and vanilla extract. Add a little salt if desired. Refrigerate for 2-3 hours.

Roll into balls. Place in freezer to stay firm.

Make the chocolate coating by mixing together the cocoa powder, 30ml coconut oil and honey.
Roll or dip the date caramels in the chocolate mixture. Refrigerate until the chocolate coating is firm.
ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Mint Chocolate Brownies

Similar to my Almond Cocoa Balls, these brownies are no-cook and use walnuts instead of almonds. The mint / peppermint extract creates a delicious minty taste (I love mint chocolate). I got the recipe from the Chocolate Covered Katie blog.

I've never used walnuts in baking/cooking before - preferring to use almonds and cashews - and was interested to see a nut comparison. The University of Michigan Health System created a whole guide to the different varieties of nuts. It's very informative!

Although nuts have a high fat content, their healthy fatty acid profile, together with their high protein, vitamin and minerals, makes a serving (28g/1oz) a nutritious and healthy option - as long as the nuts aren't covered in salt!

When compared to most traditional brownies that contain, flour, dairy, sugar and eggs, this version is a great alternative. With only 5 ingredients, it's simple and easy to make. A Starbucks Chocolate Chunk Brownie has 14 ingredients, with the first and largest component being sugar, followed by chocolate, wheat flour, eggs, oil, more chocolate, more sugar (brown rice syrup), butter, cream, water, salt, baking powder, natural flavor (?), and maltitol (sugar alcohol)!

The nutritional information for these mint chocolate brownies is below. Whilst I admit each brownie isn't equal to a Starbucks brownie (84g), even half of a Starbucks one still has more calories, fat, carbohydrates, sugars, cholesterol and sodium. My version has more fiber and protein which is great for satisfying hunger and still tastes chocolaty and sweet; perfect for my sweet tooth!

In addition, I reserved the warm water I used to soak the dates as it was sweet and fruity. I will add a spoonful to my morning porridge instead of honey. It will also be ideal for smoothies, ice cream or stirred into non-fat Greek yogurt.

Mint Chocolate Brownies
Makes 10 brownies
Click HERE for a printable recipe card.

Ingredients:
- 120g / 4oz walnuts
- 160g / 6oz dates, dried
- 1tsp vanilla extract
- 25g / 5tbsp cocoa powder, unsweetened
- 1/4 - 1/2tsp mint / peppermint extract

Method:

Chop the walnuts or blend in a food processor.

Soak the dates to soften and then add to the food processor along with the walnuts, vanilla extract and cocoa powder.

Add a few drops of mint / peppermint extract, adding more as desired  (I use 1/2tsp).
Form into squares, balls or bars. Refrigerate for a few hours until the brownies are firm. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Banana Oat Energy Bars

If I have ripe bananas that need eating, I usually make a banana smoothie or freeze them and make ice cream. Another great way to use ripe bananas is to make energy bars. When mixed with oats, nuts and dried fruit, a simple all-natural snack is created!

A large banana (approx. 130g) typically has 120 calories, 30g carbohydrates, 3.5g fiber and less than 0.5g fat. Half of the carbohydrates are sugars so they are naturally sweet.

In the recipe below I used a mixture of dried dates and cranberries, and a mixture of chopped almonds and cashews. Any dried fruits and nuts can be used (e.g. raisins, apricots, walnuts, pecans etc.) A serving of dried dates or cranberries (40g) have the same nutritional values so I tend to use whatever I have in the pantry. The same applies for almonds and cashews. A serving (28g) of these two nuts also have the same nutritional values so I can use whatever I like without being too concerned about what/how much I'm putting into my mouth!

I have been experimenting with energy bar recipes. Another great recipe that uses oats, dried fruits and nuts is also on my blog: Oatmeal Energy Bars

Banana Oat Energy Bars
Makes 8
Click HERE for a printable recipe card.

Ingredients:
- 2 large ripe bananas
- 1tsp vanilla extract
- 160g / 5.7oz oats
- 40g / 1.4oz dried fruit (pitted and chopped dates and/or dried cranberries)
- 28g / 1oz nuts (chopped almonds and/or cashews)
- sprinkle cinnamon (optional)

Method:
In a bowl, mash the bananas until no large chunks remain.

Stir in the vanilla extract, oats, dried fruit and chopped nuts.
Mix thoroughly, using hands if desired to combine all ingredients.
Pour into a loaf tin or an 8x8in baking pan. Sprinkle cinnamon over the top.

Bake in the oven at 175C / 350F for 30 minutes.
Cool on a wire rack and then cut into 8 bars/squares. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Apricot Oat Slice

These apricot oat slices are a combination of moist soft fruit and crunchy dense oats and nuts. The large slices are very filling (350 calories each) and provide a good source of fats (12g)  from the nuts, sesame seeds and flaxseed, as well as carbohydrates (54g) from the oats and fruit.

There are no added sugars in this recipe, no eggs, dairy or flour so it's a good healthy alternative to store bought, traditional snacks.

Apricot Oat Slice
Makes 8 slices
Click HERE for a printable recipe card.

Ingredients:
- 120g / 4oz dates, dried and pitted
- 240ml / 8floz warm water
- 56g / 2oz almonds
- 240g / 8.6oz old fashioned oats (also called rolled oats)
- 120g / 4oz flour
- 36g / 4tbsp sesame seeds
- 1tsp ginger powder (optional)
- 56g / 2oz cashews
- 30ml / 2tbsp water
- 26g / 4tbsp flaxseed
- 90ml / 6tbsp water
- 650g / 23.5oz apricots (in natural juice), not dried

Method:
First add 240ml warm water to the dates. Let them soak for a few minutes and then blend to form a purée.

Using a food processor, blend the almonds so they are lightly ground.

In a bowl add the old fashioned/rolled oats, flour, sesame seeds and ginger powder to the ground almonds. Stir to combine.

Blend together the cashews with 2tbsp water to form a nutty paste.

Add the cashew paste and date purée to the bowl. Mix together.
In a separate bowl, mix 6tbsp water with the flaxseed.

Add the flax mixture to the large bowl and mix. Use hands to combine if desired.

Press half of the mixture into a 9x6inch baking tray.

Drain the apricots and then lightly blend them to form a purée. 

Spread the apricots on top of the oat base.

Sprinkle the remaining oat mix on top of the apricots and press down lightly. Spray with cooking oil too help prevent burning. Bake in the oven for 30 minutes at 175C / 350F degrees.

Cool and then cut into slices. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: