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Chocolate Oat Cookies (raw, vegan, gluten-free, sugar-free, 80/10/10)

 


RaHey, all! Here is that Chocolate Oat Cookie recipe I promised you a little while ago. Took me some time to get here after a couple of travels with family. These treats are gluten-free, sugar-free, flour-free, cholesterol-free, and super low in fat. In short, they are free from all the unhealthy ingredients that regular cookies have but still taste A-M-A-Z-I-N-G, so you can indulge without compromising your health!

Ingredients

4 cups gluten-free rolled oats (sprouted are best for digestion)

1 3/4 cups almond or other plant-based milk

1/4-1/2 cup raw cacao (depending on how much chocolate you want to taste)

2 tbsp. chia seeds

1 tbsp. stevia drops 

1/2 tbsp. vanilla extract

Instructions

1. Add rolled oats, raw cacao, milk, stevia, and vanilla into a large bowl and mix well until you get a sticky dough. (*I prefer to use already pre-soaked/sprouted oats as they contain less phytic acid that blocks the absorption of nutrients.)

2. Add chia seeds and mix well with the dough.

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3. If your dough is not too sticky,  shape it into cookies and place on the dehydrator sheets. If too sticky to handle, drop large spoonfulls onto the dehydrator sheets and begin dehydrating – you can always reshape them in the process as they are drying and become less sticky. *If you’re using regular un-sprouted rolled oats, let the dough sit on the sheets for 2-4 hours to pre-soak before dehydrating them (this is optional, to maximize digestion/absorption).

4. Dehydrate at 105°F for at least 1-2 hours, turning once during the process. The dehydration time will vary depending on the cookie texture you want. If you like them chewy – decrease the dehydration time.

These cookies keep well in the room temperature for a couple of days or refrigerated for up to a week. Although, they are so delish, they’re gone withing hours in our house ☺.

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Coconut Macaroons

Fresh coconut and coconut cookies on dark wooden background

Ingredients

1/2 cup coconut flakes

1/2 cup almond meal

2 tbsp. melted coconut oil

2 tbsp. maple syrup or honey

1/2 tsp. vanilla or almond extract

*extra coconut flakes for rolling

Instructions

  1. Mix all ingredients in a bowl.  Mix well together.
  2. Shape into balls.
  3. Roll in coconut flakes.
  4. Keep refrigerated in an airtight container.

Fresh coconut and coconut cookies on dark wooden background

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Raw Cocoroons (gluten free, vegan)

Cocoroons Ingredients

1 cup coconut flakes

2 tbs maple syrup or raw honey

2 tbs coconut flour

2 tbs coconut oil

1 tsp almond or vanilla extract

for the chocolate:

2 tbs melted coconut oil

2 tbs raw cacao powder

2 tbs maple syrup or raw honey              

 

  1. Place all ingredients in a food processor with an S-shaped blade and process.
  2. Use silicone chocolate molds to shape the dough into candy/cocoroons.
  3. Refrigerate for 5-10 minutes.
  4. To make chocolate, mix melted coconut oil, honey and cacao together. Drizzle on top of cocoroons or dip cocoroons in the chocolate. Keep refrigerated.
  5. Enjoy these fully raw cocoroons with coffee or tea!

Raw Cocoroons

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Chocolate Mousse Minicakes (raw, vegan, GF)

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Cake for breakfast isn’t a great idea unless it’s plant-based and totally raw like these decadent treats. This chilly autumn morning I thought cake and a steaming cup of coffee would be a scrumptious way to start the day (after drinking a glass of water with ACV).  I had a large amount of pre-soaked sesame seeds that I decided to use to make these cakes. Sesame seeds are super rich in oleic acid that helps lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood.

breaky takieResearch studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help prevent coronary artery disease, and stroke by favoring healthy lipid profile. Regular cakes made with butter, dairy, and sugar do the exact opposite! They can cause plaque build-up and blockage of arteries and raised cholesterol which, in its turn, can lead to cardiovascular issues, weight gain, and hormonal imbalances. And when one’s hormones are out of balance, hundreds of different alignment will arise. Why not eat the good kind of cake that will love you back instead? I say, “Heck, yeah!” The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein.

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My family and I liked these so much that I made this cuteness 4 days in a row! On two of those days I had guests over at my house for tea and they all loved these chocolate creations. I made them with sesame seeds, then with walnuts and both times they turned out great.

Ingredients

2 cups soaked sesame seeds or walnuts

1/3-1/2 cup raw cacao

1/3 cup raw honey

1 tsp vanilla extract

1/2 tsp  lemon juice

Ganache:

1/4 cup cashew, almond, or walnut butter

3 tbs raw cacao

2 tbs raw honey

a little of coconut/nut milk (or water) for thinning

optional toppings: raspberries, cacao nibs, hemp seeds

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1.Soak sesame seeds or walnuts overnight. Drain the soak water in the morning and rinse the seeds/nuts in the mesh strainer.

2. Place sesame seeds (or walnuts), raw cacao, honey, vanilla, and lemon juice into a food processor with an S-shaped blade and process until you get a sticky dough of smooth consistency. You will need to stop the machine several times to scrape off the sides of the bowl. Refrigerate the dough for 20 minutes.

3. Place the chilled dough onto a flat surface and shape into a slab of about 1-inch height. Use a small round cookie cutter to cut out the cakes.

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4. Transfer the cut-out shapes on a plate.

5. To make ganache, mix cashew butter, raw cacao, and honey with a spoon together in a bowl. Add a tablespoon (or more) of coconut or nut milk to make ganache thinner.

6. Spread ganache over the cakes.

7. Top with berries.

8. Keep refrigerated for several days.

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Chewy-Crunchy Brownies (gluten free, raw, vegan)

2015-10-16 18.02.33Raw brownies and truffles are probably the quickest raw desserts you can make. Seriously! Throw some nuts and dry fruit together, add a splash of vanilla or almond extract, and they’re good to go – straight into you tummy! If you’re feeling fancy – add things like coconut flakes, cacao nibs, superfood powders or dip them in raw dark or white chocolate and top with fresh berries. If you love brownies, you really don’t need to bake them! Save your time and treat your body nicer at the same time. How does that sound?

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To make these treats I used cashews and dates, but you can use any nuts you have in your pantry. I also added cacao nibs for crunchiness and extra health benefits, and camu camu powder (vitamin C boost – we need that in fall, don’t we?).

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 Ingredients      

1 cup  cashews soaked for about 4 hours

1 cup dates

1/4 cup cacao nibs

1 tsp vanilla extract

1 tsp camu powder (optional)

hemp seeds and raspberries for topping (optional)

 

  1. Process cashews, dates, vanilla extract, and camu powder in a food processor with an S-shaped blade.
  2. Stop it half way before the ingredients begin to stik and add cacao nibs.
  3. Shape the dough into a slab. Sprinkle with hemp seeds.
  4. Set in the freezer for about 20-30 minutes to chill (or eat right away!). Top with raspberries before serving.
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pumkin cake

Pumpkin Pie/Cake (raw, vegan, gluten free)

The fall is in the air! The trees will be putting on an autumn show in all shades of red, yellow, purple, and brown soon. The splendor of crisp fall days and vibrant leaves bring  such cozy and warm feelings to my soul 😛 . Aaaand the pumpkin season has began and we got a bunch of them already – one for smoothies, one for soup, a couple for the front porch décor and several for kids’ crafts and painting. Pumpkins come in an unbelievable multitude of colors, shapes and sizes. Jack-o’-lanterns are the symbol of Halloween but don’t overlook pumpkins as a source of nutrition.

Pumpkin is rich in fiber, which slows digestion .

Pumpkin keeps you feeling fuller longer and also a low-calorie superstar.

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Pumpkin’s brilliant orange coloring comes from its ample supply of beta-carotene, which is converted to vitamin A in the body.

Vitamin A is essential for eye health and helps the retina absorb and process light. A single cup of pumpkin contains over 200% of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.

Pumpkin also contains lutein and zeaxanthin, two antioxidants that are thought to help prevent cataracts and may even slow the development of macular degeneration.

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Looking for a way to ward off illness and improve your immune system?

Try pumpkin. The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster. Perhaps, that’s the reason mother Nature gives us pumpkins and carrots (which also contains large amounts of vitamin A right before the cold winter starts – to load us with the essential nutrients that will keep our bodies strong and cold/flu free.

Pumpkin may lower cancer risk

Beta-carotene is great for your eyes and skin, but you know what else it’s good for? Fighting cancer. Research shows people who eat a beta-carotene rich diet may have a lower risk of some types of cancer, including prostate and lung cancer.

It may help treat diabetes

In scientific tests, pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces. More testing needs to be done before we can say for sure what pumpkin’s benefits for diabetics will be, but if you have diabetes, munching on pumpkin certainly won’t hurt.

Many people consider pumpkin pie to be the essence of fall, reminding them of crisp falling leaves, cool evenings and the approaching holidays.  This pie recipe is raw, vegan, gluten-free, flour-free without any added sugars. The crust layer dough is so delicious – kids and I ate it by spoonfuls!

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Ingredients

for the crust layer:

2 cups walnuts, soaked for at least 4 hours or overnight

1 1/3 cup dates

3 tbs lemon juice

1 tp cinnamon

for the top layer:

2 cups chopped pumpkin

1 banana

3-4 tbs raw honey or maple syrup

1/4 cup orange juice

1/2 tsp cinnamon

1/2 tsp nutmeg or pumpkin spice

*note: add 1/2 cup soaked for several hours cashews for a richer and creamier layer

Instructions

1. To make the crust, place walnuts, dates, lemon juice and cinnamon into a food processor with an S-shaped blade and process until you get a sticky dough and all ingredients are well incorporated.

2. Line a small pie dish or a round cake pan (I used a 4.5 inch in diameter) with plastic wrap and press the crust evenly into the pan.

3. To make the top pumpkin layer, place all ingredients – pumkin, banana, orange juice and spices into a highspeed blender like Vitamix and blend until smooth.

4. Pour the pumpkin batter over the crust and smooth out evenly.

5. Place this delicious creation in the freezer for a 2-3 hours to chill and set.

6. Take out the pie/cake carefull from the pan and place on a plate. Top with pumpkin seeds, goji berries or any other toppings. Savor it with a cup of tea or hot cacao any time of the day!

 

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oatmeal apple cookies

5-ingredient oatmeal cookies – perfect fall treats (raw, vegan, gluten-free)

20150924_104218Ah, the simple pleasure of biting into a warm oatmeal cookie… 😛

Whether you’re hosting a meal or just craving a sweet snack of your own, these cinnamon oat-apple-raisin cookies are guaranteed to hit the spot. This recipe is vegan – it is dairy-free, egg-free and flour-free. And they’re raw (unless you decide to bake them)! You can eat them guilt-free for breakfast, lunch or dinner! Or how about for breakfast, lunch AND dinner.  Haha.

I love oats and prepare them in many different ways – as raw granola, raw oat porridge, and COOKIES, of course! These babies are perfect fall cookies that go well with a glass of coconut milk or a steaming mug of hot chocolate. Yum! I’m kinda starting to drool as I’m typing right now 😆

Oats are great for our health – especially if they’re raw and sprouted, as they contain much lower amounts of phytic acid that can block the absorption of essential nutrients. Oats may help lower the risk of colorectal cancer, blood pressure and cholesterol levels. Cheers to sprouted oats!

oatmeal cookies

Ingredients

2 cups rolled oats (I used the sprouted kind from Blue Mountain Organics)

4 apples

1 cup raisins

3 tbs raw honey or maple syrup

1 tsp cinnamon (AND a pinch of pumpkin spice if desired)

oatmeal apple cookies

Instructions

1. Grate 3 apples or blend in a blender. Cut the 4th apple into small pieces.

2. Place the oats, apples, raisins, honey and cinnamon/pumpkin spice  into a large bowl and mix.

3. Shape into cookies.

4. Dehydrate at 105 degrees for 12-18 hours depending on your dehydrator and the desired crispiness/chewiness. You can also bake them at the lowest temperature with the door cracked open the entire time to preserve nutrients, or bake them as you would regular cookies – they won’t be raw but still a healthier version to regular butter-laden treats.

Health and light to you darlings. 😉

 

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*If you’re feeling fancy, add goji berries and/or chia seeds to these babes. Enjoy!

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3-ingredient brownies

These coconut brownies are so easy to make and require only 3 ingredients! It is always wise to have healthy sweet snacks on hand to ensure you’re not reaching for unhealthy things full of processed stuff. These babes are gluten-free, flour-free, plant-based (yes, no dairy or eggs) and contain no added sugars. Coconuts and raw cacao are considered superfoods that are loaded with antioxidants, healthy fats and much more!

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Ingredients

 2 cups shredded coconut flakes
2 cups raisins
1/3  cup raw cacao powder
2 tbs filtered water

optional toppings:

crushed nuts, hemp seeds, coconut flakes      

 

3-ningredient brownies

1. Place coconut flakes, raisins, cacao powder and 2 tablespoons of water in a food processor with an S-shaped blade. Process until you get a sticky dough.

2. Line a small square or rectangular deep dish with plastic wrap and press the dough into the bottom of the dish evenly. Another way is to shape the dough into a square slab on a piece of parchment paper. Sprinkle with crushed nuts, hemp seeds or coconut flakes. Chill in the freezer for 15 minutes. Take out of the freezer and cut into squares.

Keep frozen (thaw for 10 minutes before serving) or refrigerated for at least several days.

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