Crio Bru Truffles

These rich, chocolatey no-bake truffles are full of healthy, energizing, guilt-free ingredients, and they whip up in a jiffy!  As the sole sweetener in these morsels, dates compliment the chocolate and nut flavors beautifully. 

One of my favorite healthy ways to get my chocolate fix is drinking Crio Bru. If you haven't tried it, you should! It is a drink made from brewing ground, roasted cacao beans. It is full of antioxidants and important minerals, gives me a natural boost of energy, but it doesn't have the addictive high-caffeine-content that coffee does. 

After I brew my Crio, I like to save the damp grounds to use in recipes. They add rich chocolate flavor, fiber, and all of the health benefits of the brewed drink!

My entire family loved these truffles. I had to hide them in the freezer so my husband was sure to get some before they disappeared!

Crio Bru Truffles

Makes 18-20 

Ingredients

1/2 cup Crio Bru grounds (previously brewed and well-drained, but damp)

1 cup of raw pecans, walnuts, or cashews

1/4 cup coconut oil, softened

10 Medjool dates, pitted

4 tablespoons cocoa powder, divided

1/4 teaspoon sea salt

Directions

1. Line a small cookie sheet with wax paper. Measure 2 tablespoons of cocoa powder into a small bowl, and set aside. 

2. In a medium food processor or blender, process damp Crio Bru grounds and nuts until finely chopped. Add coconut oil, dates, 2 tablespoons of cocoa powder and sea salt. Pulse on high 5-10 seconds at a time, scraping the bowl as needed, until all ingredients are well incorporated. 

3. Using a medium cookie scoop (or your fingers), form 1.5 inch balls. Roll the balls in the bowl of cocoa powder, then set on the wax paper.  Once all the dough is used, place the cookie sheet in the refrigerator for 30 min to 1 hour to set.  Tasting is allowed. :)

Buttermilk Syrup with Coconut Oil

Buttermilk syrup is the unsurpassed champion of all breakfast toppings. This sounds like an opinion, but it is, in fact, FACT.  And it is most definitely NOT on my no-refined-sugar diet I am doing Monday through Saturday.  Sunday, however....

I decided waffles were in order Sunday morning, and I realized we were out of maple syrup. Then, I had the idea of making some buttermilk syrup. Since we are trying to eat healthier, I decided to try making the syrup a bit better for us--definitely not into a diet food--but with more redeeming value.

Most recipes for buttermilk syrup call for butter, sugar, buttermilk, baking soda and vanilla (some call for corn syrup as well).  I used a combination of coconut oil and butter; and I used less sugar and more buttermilk than many recipes you may have seen.

As a side note: I have bought this and other brands, and Kirkland Organic Coconut Oil (found at Costco or online) is my favorite. It is unrefined, so the coconut scent is evident, but only very slightly. It is hard at room temperature, but not so hard I have to chisel it out of the jar.  It leaves a fresh feeling in your mouth if you taste it by itself--unlike the icky coating that lower-quality oils seem to leave. 

The recipe I came up with was a HUGE winner! It has the decadent flavor that you expect from a buttermilk syrup, but not the burn-your-throat caramel-like richness of traditional buttermilk syrup that can quickly take over all other flavors. This syrup complimented the waffle taste, instead of covering it. It will be my new go-to homemade syrup! I can't wait to serve it again!

Buttermilk Syrup with Coconut Oil

Serves 8-10

Ingredients:

4 tablespoons butter

4 tablespoons coconut oil

1 cup sugar

1 cup buttermilk

1/8 tsp salt

1 teaspoon baking soda

1 teaspoon vanilla

Directions:

1. In a medium-large sauce pan, melt butter, coconut oil, and sugar over medium-low heat. Stir in buttermilk and salt. Turn up heat to medium and bring to a boil. Boil 1 minute. Remove from heat.

2. Stir in baking soda and vanilla. Mixture will begin to foam. Stir well. 

3. Serve hot or warm over pancakes, waffles, or french toast. Mixture is thin, but thickens when it cools. Store in a covered mason jar in the refrigerator. Re-heat for future use. 

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Healthy Buckeye Bars

I know, HEALTHY BUCKEYE sounds like an oxymoron, but these aren't your grandma's buckeyes. Healthy ingredients like coconut oil, natural peanut butter, and agave nectar make these melt-in-your-mouth morsels a treat you can go back for seconds on--guilt free!

I took some of my first batch to the bootcamp class I teach to share afterwards, and no one could believe they were actually good for them. Unlike traditional buckeyes that have butter, peanut butter and a ton of powdered sugar, these are full of healthy fats and low-glycemic, unrefined sweetener.

Here's how it's done: 

Line a 8"x8" or 9"x 9" dish with wax paper.

Mix 1 1/4  cups of natural peanut butter with 1/3 cup of melted coconut oil and 1/4 cup of light agave nectar.

Place in the fridge or freezer to harden.

While the peanut butter layer is hardening, whisk together 1/3 cup melted coconut oil, 1/3 cup cocoa powder, 1/4 cup real maple syrup or light agave nectar, 1/2 tsp vanilla. 

Spread over chilled peanut butter layer. Return to the refrigerator or freezer.

 Once it is chilled through, pull up edges of wax paper to remove from dish.

Cut into bars.

 And Enjoy!

Healthy Buckeye Bars

Makes 8x8 inch square pan

Peanut Butter Layer:

1 1/4 cups natural peanut butter (creamy or crunchy)

1/3 cup  unscented* coconut oil, softened (or just barely melted)

1/4 cup real maple syrup or light agave nectar

Chocolate Layer:

1/3 cup unscented* coconut oil, melted

1/3 cup cocoa powder

1/4 cup real maple syrup or light agave nectar

1/2 teaspoon vanilla

*Scented coconut oil can be used, but coconut flavor undertones may be present.

Directions:

1. Line a 8x8 or 9x9 inch square baking dish with a sheet of wax paper covering bottom and sides . Set aside.

2. In a medium mixing bowl, mix peanut butter, coconut oil and agave nectar until smooth. Spread in prepared pan and place in refrigerator or freezer to set.

3. In a small mixing bowl, whisk together melted coconut oil cocoa powder and agave nectar. Stir in vanilla. Spread chocolate mix over chilled peanut butter layer. Return to fridge or freezer to set.

4. Once bars are chilled (after 1 hr+), pull wax paper edges to remove from the pan. Use a sharp knife to cut into bars. Store in an airtight container in fridge or freezer.

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No Refined Sugar Protein Brownies

My husband and I extended our January No Sugar Challenge to February...And YOU get to benefit! I am sharing another healthy treat. This one will satisfy your chocolate sweet tooth, and it packs a good protein punch!  Double WIN!

The main response we get when we tell anyone we are avoiding refined sugars and flours is "WHY???" I admit had to ponder this to give a genuine answer. 

In January, my "why" was to clean up my diet after all the holiday junk I consumed at the end of last year.  My husband and I extended it into February because we have loved the way we feel.  We allow ourselves one "cheat day" each week, but it's not a "binge day." Usually it means we eat something like waffles or chocolate chips (or both, together!). We don't go eat a dozen doughnuts and negate all the good we have done through the week!

We have also upped the ante on our workouts, so these protein brownies especially feel good after a hard bootcamp or trail run!  In fact, my husband came home from a tough snow-camping trip with our son and ate the last three (of the second batch I made)!

No Refined Sugar Protein Brownies

Makes 1 9x13 pan

Ingredients:

1/2 cup coconut oil, softened

1/2 cup butter, softened  (can use all coconut oil, just double salt)

1/2 cup cocoa powder

1/2 cup honey

2 eggs

1/2 cup natural peanut butter (or other nut butter)

1/2 cup chocolate protein powder

1/2 cup coconut flour

1/8 teaspoon sea salt

Directions:

1. Preheat oven to 400 degrees. Grease 9x13 baking dish/pan.

2. In a food processor or electric mixer bowl, beat coconut oil and butter until well combined. Add cocoa powder and honey and beat well. Mix in eggs, peanut butter and protein powder until smooth. 

3. Whisk coconut flour and sea salt together, then stir into main mixture. 

4. Pour into prepared dish, and bake 13-16 minutes, just until top no longer looks wet and edges begin to darken. 

5. Cool completely. These taste best cooled or chilled. I liked them at room temperature, but loved them after they sat in the fridge a while. Store in air-tight container, or wrap individually as an easy to grab protein treat!

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Healthy Ginger Cookie Dough Balls

Have you tried crystallized ginger?  I bought some the last time I was at Costco (in the snack/dried fruit section).  It has such a strong taste that I really only need one or two pieces at at time. And since I'm the main one eating it, I decided to try using it in a no-bake treat. 

These cookie-dough balls are like nothing I've had before. My entire family loves them. The ginger taste comes through well, but not overwhelmingly. It gives these a fresh-baked taste, even though they are no-bake! I've made two batches already--one I shared with a gluten-free friend for her birthday; the other I packaged cutely and gave to my son's teacher as part of her end-of-the-year gift. 

They can be whipped up--start to finish-- in just a few minutes.  You will need a food processor or good blender.

Healthy Ginger Cookie Dough Balls

Makes 18

Ingredients: 

3 cups old fashioned oatmeal

1/2 cup crystallized ginger, chopped small (use your food processor if it is a strong one)

1/4 cup coconut oil

1/3 cup honey

1/3 cup nut butter, salted (I used cashew butter)

Directions:

1. Measure oatmeal into food processor or blender. Pulse until coarsely ground. Set aside

2. Beat ginger, coconut oil, honey, and nut butter until well mixed. Stir in (or use cookie dough paddle on stand mixer) oatmeal flour, 1/2 cup at a time. If the dough becomes too stiff to add more oatmeal flour before you add it all in, stir in a tablespoon more honey/ oil. 

3. Form balls or use a cookie scoop to make heaping spoonfuls of dough onto parchment or wax paper. Place in refrigerator to set. 

Natural Energy Bites

Summer is coming, and if your family is like mine, we will be on the GO! Vacations, camps, swimming lessons, hiking and camping are all on the agenda.  

So I developed these yummy and nutritious Natural Energy Bites. I've seen similar products in the health food section at the grocery store--Aussie Bites, Simple Bites, Somersaults--and all are yummy. But we can devour lots of money's worth of those in a short amount of time. 

You can make these bites and store them in the fridge or freezer all summer long. My family loves them. My neighbors love them. I took some to my physical therapist today--they loved them!  Have I convinced you yet? 

If not, here are more reasons to love these nutritious morsels: 

* Refined Sugar-Free

*Made with Coconut Oil (a healthy fat)

* Gluten Free

*Wholesome, Natural, Easy-to-find Ingredients

*5 Grams of Sugar and 85 calories per FOUR snacks

Here's how to make 'em: 

The healthy winning line-up. Many, if not all, of these ingredients are probably staples in your pantry. 

The tools used to make the cute little uniform bites: 

Wax Paper or Parchment Paper and an Apple Corer.

Beat coconut oil and honey. Add the egg and mix well.

Put nuts and dried fruit in food processor and pulse until...

...it looks about like this. It's okay for a few larger chunks to remain.

Stir the processed fruit and nuts into the oil and honey mix.

Measure 1 cup of old-fashioned oats into the food processor or blender. 

Pulse until mostly milled into "oat flour."  Add baking soda and pulse a few seconds more. (No need to wash your food processor between the fruit/nuts and the flour--it all ends up together in the end!)

Mix oat flour mixture, remaining 2.5 cups of rolled oats, vanilla, seeds, and coconut (if desired) into the wet mixture until well incorporated.  Dump entire bowl onto wax/parchment paper.

Place a second piece of wax/parchment paper over the dough and roll to 1/2 inch thick.

Here it is all rolled out.

Use the apple corer to place the "bites" onto a prepared cookie sheet. 

Bake at 350 degrees for 7 minutes. Check at 6 in case your oven or pan cooks faster than mine. 7 was perfect for me. They should rise just a bit and be light brown around the edges. Cool completely.

No "empty calories" here! Full of goodness!

Natural Energy Bites
Makes 168 bites

Ingredients:
1/2 cup coconut oil
1/4 cup honey
1 egg
1/2 cup nuts (if using roasted and salted, omit salt)
1/2 cup dried fruit (dates, raisins, dried cranberries, apricots, etc)
1 cup oatmeal ground into flour (grind in blender of food processor)
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon vanilla
1/4 cup chia, flax, or other seeds of your choice
1/2 cup coconut flakes (optional)
2.5 cups old fashioned oatmeal

Directions:
1. Preheat oven to 350 degrees.
2. Beat coconut oil and honey. Add egg and mix well.
3. In a food processor, process nuts and fruit together until chopped very small. Stir this into the oil and honey mixture.
4. Stir oatmeal flour and baking soda together. Add to wet mixture. Stir in vanilla.
5. Stir seeds, flakes, and remaining oatmeal. Dough will be thick.
6. Dump dough onto wax/parchment paper. Place another piece of parchment on top. Use a rolling pin to flatten to a uniform 1/2 inch thickness.
7. Using a apple corer, cut out the "bites" and place 1/2 inch apart on cookie sheet.  Bake for 7 minutes. Cool completely.
8. Store in a zipper seal bag in the pantry, fridge or freezer--depending on how quickly you expect to eat them. Recipe doubles well. :)

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