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Desserts/ Snacks

Gluten-free Apple Crisp



5 large Granny Smith apples

1/2 c. water 

1/2 c. Gluten Free oats

1/2 c. Gluten Free Oat flour or GF flour

1/2 - 3/4 c. organic sugar (can use 1/4 c. pure maple syrup & 1/2c. coconut sugar)

1/4 c. ground flaxseeds or flax meal

1 t. cinnamon

1/2 t. nutmeg

1/4 t. ground cloves

1/4 t. sea salt

1/4 c. chopped walnuts (optional)

1/4 c. melted butter

2 T. melted coconut oil




Preheat oven to 350 degrees.

Peel and slice apples, then put in water while you mix all dry ingredients together.  

Add soaked apples to dry mix and put in 8"x8" greased dish. 

Heat butter and coconut oil and drizzle over apple mixture. 

Can double for 9"x13" pan. 

Bake for 30 min - 35 min.  

Enjoy warm!

Flourless Brownie Muffins

           recipe by Beachbody (August 18, 2014)

1 (15-oz.) can of chickpeas, drained and rinsed (I used black beans)

3 large eggs

1/2 c. pure maple syrup

1/3 c. unsweetened cocoa or cacao powder

1 t. baking soda

3 T. coconut oil, melted

1 t. vanilla

1/3 c. dark chocolate chips (I used more)

1/4 t. sea salt (Salt was not in the original recipe.)

1/2 c. soft peanut butter (P.B. was not in the original recipe.)

 1.  Preheat oven to 350 degrees.

 2.  Grease or line a 12-muffin tin.

 3.  Blend all ingredients except the chips (and          peanut butter) in blender or food processor        till smooth.

 4.  Pour into muffin tin. (Add soft peanut butter       and swirl through batter: Optional)

 5.  Top with chocolate chips: push them  into            batter.

 6.  Bake 10 - 12 minutes or until toothpick                 comes out clean. (Note: I had to bake my             muffins 23 minutes.)

 7.  Cool completely and enjoy.

 Recipe by Beachbody (August 18, 2014)

Gluten Free Banana Muffins

Dry Ingredients:

1-1/2  c. All-purpose Gluten-free flour

1/2 c. Honey or coconut sugar

1 - 2 t. Cinnamon

1 t. Baking soda

1 t. Sea salt

1 T. Ground flax seeds 

1 T. Chia seeds (optional)

Wet Ingredients:

2 Mashed ripe bananas

1 Large egg

1/2 c. Unsweetened organic applesauce 

1/2 c. Coconut oil, melted

1 t. Vanilla

2 t. Raw apple cider vinegar 

1/2 c. Walnuts, chopped (optional)

1/2 c. Raisins or dried cranberries (optional)

Preheat oven to 350 degrees.

Whisk together dry ingredients in mixing bowl. In a separate bowl, mix wet ingredients. Mix wet and dry ingredients together with a wooden spoon. Mix just enough to blend well. Over-blending will result in heavy, dense muffins. 

Fill cups 3/4 of the way full and bake 20 - 25 minutes. Cool on a wire rack.

Yields approx. 12 muffins

Want banana chocolate muffins? Add 1/2 c. cocoa powder and 1 T. organic sugar to dry ingredients.

No-Bake Energy Bites & Bars

Dry Ingredients:

1 cup organic rolled oats

1/3 cup pumpkin seeds

1 cup crispy quinoa* or rice cereal

2 Tbsp. sunflower seeds or flax seeds

1 Tbsp. chia seeds

1/3 cup dried cranberries

1/3 cup mini chocolate chips

Wet ingredients:

1/2 cup honey

1 cup almond or peanut butter

1/3 cup pitted dates 

1 Tbsp. molasses (optional)

3 Tbsp. MCT oil (coconut oil, melted)

Bite-sized Balls:

Mix all ingredients except chocolate chips in a bowl. Put a third of the mixture in a food processor at a time, pulsing until it's well combined. Add 1/3 of the chocolate chips. With greased hands, shape mixture into bite-size balls. Repeat. Chill for 30 minutes, and store in a covered dish in the refrigerator.

Energy Bars:

Follow the above directions, but instead of making balls, press the mixture into a pan lined with parchment paper. Melt additional chocolate chips, spread on top, and refrigerate for 30 minutes. Cut into bars.

These delicious bite-sized bites/bars are full of healthy protein, carbs, and good fats, and there's no refined sugar. Keep them on hand for a daily snack. No more store-bought granola bars.!!!!

* I toasted the dry quinoa in a skillet but it was still crunchy, so you may want to use puffed rice cereal instead if the seeds will bother you.

Dairy-free Chocolate Mousse

1 can full-fat coconut milk (must be cold)

1 banana (frozen, if possible)

1 avocado

3 T. cacao powder or cocoa powder

5 or 6 pitted dates or 2 T. honey

1 - 2 T. pure maple syrup

1 scoop of Vanilla bone broth (optional)

1 t. vanilla extract

pinch of sea salt

dash of turmeric powder (optional)

Mix all of the ingredients in a blender until smooth and creamy. Add more dates or maple syrup to sweeten to taste. 

Chill in the fridge, and serve.

It's delicious and very healthy. My husband does not like avocados, but he likes this and request it often after dinner. It's fast and easy to make.





Dark Chocolate, Pecan Brownies

These delicious brownies are sugar free, gluten free, and grain free so enjoy!!!

Makes 12-16 brownies


Coconut oil, for greasing pan

1 cup packed almond butter or sunflower butter

1⁄4 cup plus 2 T. unsweetened cocoa powder or organic cacao powder (which is healthier)

1 egg
1⁄2 cup pure maple syrup (1/4 honey+1/4 syrup)
1/4 cup melted coconut oil 

1 teaspoon vanilla extract
1⁄2 teaspoon baking soda
1⁄4 teaspoon sea salt
1⁄4 cup pecans or walnuts, chopped
1⁄4 cup dark chocolate chips


Mix nut butter, egg, sweetener, and vanilla well. Mix the cocoa powder, salt, and baking soda into the wet ingredients. Don't over stir.


Add chocolate chips and nuts and put into a 8x8 pan. Bake 25-30 minutes at 350 or 325 if in a glass dish.


This recipe is ideal for someone suffering from an autoimmune disease and wants to avoid gluten and grains to reduce inflammation.


Many people are trying to cut back on processed carbs and sugar, so you’re in luck. Both contribute to weight gain, raising blood sugar levels, mood swings, fatigue, brain fog, headaches, and a higher risk of other health concerns.


The main ingredient is almond butter which is just ground roasted almonds which are loaded with many beneficial nutrients. Almond butter contains vitamins E, minerals like calcium and magnesium, and several high-performing antioxidants.


Another heavy-hitting benefit is its share of Omega-3 fatty acids which support heart health. Almonds are also good for bone health and can help control blood sugar. 

Cacoa powder also contains antioxidants and many minerals including calcium, magnesium, potassium, and zinc. Try to buy organic cocoa powder to avoid some unwanted minerals.


This recipe calls for one of my favorite sweeteners, pure 100% maple syrup. My other favorites include raw, unrefined honey (local, if possible), unrefined coconut sugar, soaked dates, molasses, ripe bananas, and unsweetened applesauce.

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