If you like chocolate and enjoy roasted nuts, then these little bites of heaven are for you. Whenever I offer one of these truffles to friends or family they always ask me, "Are you sure there is no sugar in these?". My answer is always, "Yes, it's just nuts, cacao, and dates!". I chose to use two different cacao powders. The extra dark cacao powder gives the truffles that rich dark chocolate flavor, but I didn't want it to be too rich, so I used regular cacao powder as well. Depending on your preference, or what you have at home, you can make your own personalized cacao blend. The cacao nibs give the truffles a little crunch (which I love). These truffle bites are the perfect little whole food treat that all will enjoy, trust me. You might as well make a double batch while you are at it! My favorite way to eat these truffles is to pair it along side a cold glass of unsweetened almond milk or a cup of hot green tea.
Make 12 Truffles
Time: ~ 1 hour (including 45 minute cool time)
1 heaping cup raw nuts (hazelnut/almonds, walnuts/pecans, cashews)*
8 medjool dates, pitted
1 tablespoon extra dark cacao powder (I got mine at Whole Foods)
1 tablespoon organic cacao powder (I used TJ's organic cacao powder)
1 tablespoon raw cacao nibs
Generous pinch sea salt
Preheat oven to 325 degrees. Place nuts on baking sheet and roast for 8 minutes. Remove from oven, transfer to a plate, and allow to cool completely, about 30-45 minutes.
Once the nuts are cooled, transfer the nuts to a food processor and add the pitted dates, cacao powders, cacao nibs, and generous pinch sea salt.
Process until the mixture sticks together when pressed between fingers, about 1 minute. Roll into even balls and store in an airtight container. Store in fridge or freezer. They are softer when stored in fridge and a bit firmer when frozen (my personal favorite).
*My favorite nut combo is a blend of walnuts, hazelnuts, and cashews.
Unfortunately many kiddos struggle with food allergies. This recipe is dedicated to a sweet patient of mine who has multiple food allergies (nuts, soy, egg, wheat, strawberries, and fish) and seems to also have a latex food syndrome. A latex allergy can cause cross reactivity to certain plant proteins, most commonly banana, avocado, and kiwi. However, there are many more plant foods that can trigger a reaction. In my patient’s case it also includes common fruits and vegetables often used in muffin recipes. Typical symptoms include swelling of the lips/face, itchy throat, rashes and hives. So in order to create a little muffin that this kiddo can enjoy on the road or at home, I decided to get busy in the kitchen. I wanted it to keep it as simple as possible with minimal kitchen tools required. I used a Neat Egg for this recipe, which I found at my local Fred Meyers for $5, but you can also use a pasture-raised egg if egg allergies are not an issue. I like the Neat Egg because it contains only two ingredients; chia seeds and chickpeas. Other egg replacers often use refined starches and gums. The optional add in’s allow you to modify the recipe to accommodate your child’s preference and/or tolerance. If you add more dried/freeze dried fruit, it adds a little bit more sweetness. If you add chopped nuts, it makes it more nutrient dense and filling. You can also sneak in some greens using a greens powder. It’s up to you and your little one! I often make multiple variations in a single batch by splitting the mixture into two or three and adding the extra fixin's to each separate bowl. Sometimes I just keep it simple and leave the batch plain. Whatever makes your little kiddo happy :)
Servings: about 14 little muffins (or 12 little muffins and 1 regular muffin for mama)
OR about 6 regular muffins
Time: 30-45 minutes (depending on the total baking time)
1 ¼ cup gluten free rolled oats
¼ cup non-dairy milk
1 tablespoon apple cider vinegar/lemon juice
1/3 cup maple syrup (see note)
1 Neat Egg (1 tablespoon Neat Egg mixed with 2 tablespoons water)
2 tablespoons olive oil (or any oil/melted butter)
1 tablespoon ground flaxseed
1 teaspoon vanilla extract
1/8th teaspoon salt
1 teaspoon baking powder
¼ teaspoon baking soda
Optional Add Ins:
Crushed freeze dried fruit (Trader Joes carries blueberries, strawberries, and raspberries)
Dried fruit (craisins, raisins, dried currants, dried blueberries, dried cherries, etc)
Cinnamon, cocoa powder, etc
Dried coconut flakes
Supergreens powder (no more than 1 tsp)
Preheat oven to 350 degrees. In a medium bowl mix together the oats, non-dairy milk, and 1 tablespoon vinegar or lemon juice. Stir well and let sit 5 minutes, and then stir vigorously until oats break up and soften. Add the maple syrup, olive oil, ground flaxseed, vanilla extract, and sea salt. Stir vigorously until well combined and resembles more of a "batter". The oats shouldn't resemble whole oats that much anymore. You may need to add 1 tablespoon extra non-dairy milk to make sure the batter is “wet” enough if you are using the Neat Egg or using less maple syrup (see note below). Mix together the baking powder and baking soda in a small bowl and sprinkle small amounts into the batter, while stirring. Continue to gradually incorporate the leaveners evenly. DO NOT ADD THEM IN ALL AT ONCE. Make sure your baking soda is fresh, because old baking soda will not give the rise you are looking for.
Finally, stir in any optional add ins. Place muffin liners into your muffin tin and transfer your mixture. I like to keep half the batch plain. So I transfer half of the mixture into the lined muffin tins. Then I add a handful of crushed freeze dried blueberries from TJ's or whatever else I think would be good and transfer the remaining mixture into the the leftover muffin tins. I only have a 12 muffin tin for small muffins, so I always have enough leftover to fill 1 regular muffin (mom's treat). Bake the small muffins for about 18-20 minutes. For regular muffins bake for 25-30 minutes, or when an inserted toothpick comes out clean.
Remove the muffin from the oven, and allow them to cool in muffin tin for at least 15 minutes if not an hour. Patience is a virtue :)
Toren likes the muffin broken up into small bite sized pieces. For older toddlers, you can give it to them whole. Also, you can easily freeze the muffins, and thaw in the microwave when needed. They taste great on their own, or warmed up and topped with butter, nut/seed butter, cream cheese, or for a fancy birthday, top with a dollop of homemade whipped cream.
Note: I like to use less maple syrup (1/4 cup) when I want to add extra dried/freeze dried fruit because they will add extra sweetness. I use more maple syrup (1/3 cup) when I am not adding in more fruit and instead adding in extra nuts/veggies or when I am keeping it plain. When you are using less maple syrup, then you may need an extra tablespoon of the non-dairy milk to make up the liquid factor.
Nutrition (small muffin): 70kcal, 2.7g fat, 10.5g carbs, 1g fiber, 1.2g protein
Nutrition (regular muffin): 160kcal, 6.4g fat, 24g carbs, 2.4g fiber 2.7g protein
1) You may replace the Neat Egg with 1 regular pasture-raised egg.
2) You can replace the olive oil with any kind of oil, melted butter, etc
3) You can replace the maple syrup with honey, but I suggest using only 1/4 cup as honey is much sweeter than maple syrup.
Raw Cranberry Chutney
Today I am going to share with you a healthy alternative to your traditional, highly sweetened, cranberry sauce. The first difference is that it is raw—allowing all the powerful phytonutrients and enzymes in cranberries, which have been touted with anti-inflammatory and anti-bacterial properties, to stay intact and work together synergistically. When heated, processed, and mixed with a lot of pro-inflammatory sugar, the health benefits of cranberries decreases. Keeping the cranberries raw, allows you to benefit from all their health promoting compounds! Secondly, I only use maple syrup as a sweetener, and only ¼ cup, reducing the typical sugar amounts by ¾ or more! And thirdly, I add freshly squeezed orange juice, zest, and optional spice to the mix, creating a zesty and bright raw cranberry chutney. The trick to this recipe is time. The longer it marinates in its' own juices, the more developed the flavors become. I recommend making this recipe in advance and storing it in your refrigerator at least a day before you using it. Make sure to choose organic cranberries and oranges to reduce pesticide content.
Makes about 2 cups
Time: ~ 10 minutes or less
12 oz fresh organic cranberries
1 organic orange, juice and zest
1/4 cup maple syrup (or more to taste - see note)
1/8th teaspoon sea salt
Optional: 1/4 teaspoon red chili flakes (can replace with a little deseeded jalapeño)
Rinse cranberries and strain. Pour onto a clean kitchen towel and pick out any soft cranberries. Add the fresh cranberries into a food processor. Process until finely minced. Be careful not to process it too much, because then it will become too soggy. Pulse in the orange juice, zest, and maple syrup. If you want to add heat, do so now. Season with a pinch or two of sea salt. Transfer into a glass jar and store in refrigerator for up to one week.
Note: Most cooked cranberry sauce recipes call for 1-1 1/2 cups of sugar! Adjust sweetener to your liking. However, this chutney gets more flavorful with time. Therefore, taste it the following morning to see if you really need to add more sweetener. Tastes great tossed in salads, in wraps, sandwiches, or along with your Thanksgiving turkey. A little goes along way!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=145. Accessed November 24, 2019.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.