SWEET SNACKS COOKBOOK 1

Transcription

1 SWEET SNACKS COOKBOOK 1

2 CONTENTS Nut & Maple Clusters Coconut Kefir Vanilla Coconut Kefir Papaya with Coconut Kefir & Fresh Lime Nut Granola with Coconut Kefir Granola Snack Bars Toasted Almonds with Vanilla, Cinnamon & Honey Hemp Seeds with Honey Almonds & Kefir No-Bake Hazelnut Brownies Fig & Walnut Biscuits Macadamia Chocolate Snack Balls Almond & Coconut Snack Balls Chocolate & Hazelnut Snack Balls SWEET SNACKS COOKBOOK 2 SWEET SNACKS COOKBOOK 3

3 25 Pecan & Banana Mini-Bars 38 Strawberry & Orange Fruit Wraps Peach Halves with Macadamia Butter & Honey Watermelon Cubes with Kefir & Mint Fresh Mango Wedges with Mint, Pepper & Coconut Sugar Chocolate Orange Mousse Coconut Pancakes Lemon & Almond Pancakes Pistachio Muffins 29 Fresh Fig Halves with White Balsamic Vinegar 30 Grilled Figs with Vanilla Kefir & Mint 31 Coconut Sago 32 Banana Bread 33 Dried Apricot & Coconut Squares 35 Apricot Halves with Macadamia Butter & Mint 36 Apple & Cinnamon Fruit Wraps 37 Date & Chocolate Fruit Wraps SWEET SNACKS COOKBOOK 4 SWEET SNACKS COOKBOOK 5

4 NUT & MAPLE CLUSTERS Makes Roughly 2 Cups 4 tablespoons almond butter 4 tablespoons coconut oil (melted) 3 tablespoons maple syrup 1/2 cup whole almonds 1/3 cup sunflower seeds 1/3 cup finely chopped walnuts 1/4 cup whole Brazil nuts 2 tablespoons pumpkin seeds 3 tablespoons almond flour Preheat a convection oven to 325 ºF and line a baking tray with parchment paper. Place the almond butter, coconut oil and maple syrup in a large bowl and combine well. Add in the remaining ingredients and combine well. Use your fingers to create small bite-sized clusters from the mixture, then place them on the tray. Transfer the tray to the oven for 5-10 minutes or until golden brown. Cool in the refrigerator before serving. SWEET SNACKS COOKBOOK 6 SWEET SNACKS COOKBOOK 7

5 COCONUT KEFIR Makes 4 Cups 4 cups organic coconut cream 1 tablespoon raw honey 2 tablespoons kefir grains Place the coconut cream, honey and live kefir grains into a steriliized jar then stir with a wooden spoon to combine. Seal the jar tightly then leave at room temperature. Fermentation of the coconut cream may take 24 hours or longer, so continue to watch the kefir over the days that pass. When the coconut kefir forms sour notes it is ready. Do not ferment your kefir for too many days as it can introduce problems associated with overfermenting. When the kefir has fermented, pour it into a sieve and remove the kefir grains (reserving the grains for your next batch of kefir). VANILLA COCONUT KEFIR Serves 2 Keep the coconut kefir in the refrigerator. 2 cups Coconut Kefir (see related recipe) seeds from half a vanilla bean 1 tablespoon coconut sugar Place the ingredients in a bowl and combine well. Serve. SWEET SNACKS COOKBOOK 8 SWEET SNACKS COOKBOOK 9

6 PAPAYA WITH COCONUT KEFIR & FRESH LIME Serves 2 1/4 small papaya, peeled and quartered lengthwise 1/2 cup coconut kefir 2 tablespoons fresh lime juice 1 teaspoon coconut sugar (or xylitol) Place the papaya slices in a bowl and place a dollop of kefir on top. Drizzle the lime juice on top then sprinkle with coconut sugar to serve. NUT GRANOLA WITH COCONUT KEFIR Serves 4 1/2 cup chopped macadamia nuts 1/4 cup chopped almonds 3 tablespoons shaved coconut pieces, toasted 2 tablespoons chopped pecans 1 tablespoon flaxseed meal 1 tablespoon pumpkin seeds Combine the macadamia nuts, almonds, shaved coconut pieces, pecans, flaxseed meal and pumpkin seeds in a bowl. Place an even portion of the nut granola across four plates and top each with 2 dollops of coconut kefir. Serve. 8 heaping tablespoons Coconut Kefir (see related recipe) SWEET SNACKS COOKBOOK 10 SWEET SNACKS COOKBOOK 11

7 GRANOLA SNACK BARS Makes 6-8 Bars 2 oz. cocoa butter 2 tablespoons honey 1 1/2 cups nut granola (see related recipe Nut Granola with Coconut Kefir) 1/2 cup hemp seeds / hemp hearts 1/2 teaspoon ground cinnamon Line a 9 in. x 5 in. baking tin or Tupperware container with parchment paper. Place the nut granola and hemp seeds into a bowl and combine. Melt the cocoa butter and honey in a small pot over low heat then continue stirring until it begins to bubble. Immediately remove from the heat then combine with the nut granola and hemp seeds. Place the mixture into the baking tin and spread evenly, pressing down to compact the mixture. Cover the tray then return to the fridge for minutes or until the bar is firm to touch. Cut into individual bars to serve. SWEET SNACKS COOKBOOK 12 SWEET SNACKS COOKBOOK 13

8 TOASTED ALMONDS WITH VANILLA, CINNAMON & HONEY Makes 1 Cup 1 cup almonds 2 tablespoons honey 1/2 teaspoon natural vanilla extract 1/8 teaspoon ground cinnamon Place a frying pan on low heat, add the almonds and stir regularly, when toasted take the pan off the heat and add the honey and vanilla extract, stir to coat the almonds as the honey softens. Place a piece of non-stick parchment paper on a tray and spread the almonds out, scraping out as much of the honey as possible from the pan. Sprinkle with ground cinnamon then place the almonds into the fridge for minutes or until the honey has hardened. Serve. SWEET SNACKS COOKBOOK 14 SWEET SNACKS COOKBOOK 15

9 HEMP SEEDS WITH HONEY ALMONDS & KEFIR Serves 2 1/2 cup hemp seeds / hemp hearts 1/3 cup Toasted Almonds with Vanilla, Cinnamon & Honey, roughly chopped (see related recipe) 1/4 cup walnuts, roughly chopped 1 cup Coconut Kefir (see related recipe) In a small bowl combine the hemp seeds, almonds and walnuts. Divide the coconut kefir into two serving cups, then top with an even portion of the hemp and almond mixture. Serve. SWEET SNACKS COOKBOOK 16 SWEET SNACKS COOKBOOK 17

10 NO-BAKE HAZELNUT BROWNIES Makes 8-10 FIG & WALNUT BISCUITS Makes /2 cup pecans Line a tray with parchment paper. 2 1/2 cups dried figs Place the figs into a food processor and blend to a 1/3 cup roasted hazelnuts 1/4 cup cocoa powder Place all of the ingredients into a food processor and blend until a dough has formed, then divide and roll the 1 teaspoon natural vanilla extract 1 tablespoon fennel seeds smooth and chunky paste. Add the vanilla extract, fennel seeds, cinnamon, cloves, nutmeg and pepper and blend to combine. Transfer the mixture to a bowl along with 1/4 teaspoon ground cinnamon mixture into 8-10 balls using the palms of your hands. 1 teaspoon ground cinnamon the walnuts then use your hands to combine. 2/3 cup Medjool dates Place the balls onto the tray then transfer to the refrigerator for 1-2 hours or until firm to touch. 1/4 teaspoon ground cloves 1/4 teaspoon ground nutmeg Roll the dough out on the kitchen bench to create a 7 in. long sausage shape. Wrap the mixture in parchment pinch of ground white pepper paper and use two elastic bands to hold each end Serve. 1 cup toasted walnuts, finely chopped together tightly. Leave in a cool dry place for 2-3 days, or until the mixture has dried. Cut into individual slices to serve. SWEET SNACKS COOKBOOK 18 SWEET SNACKS COOKBOOK 19

11 MACADAMIA CHOCOLATE SNACK BALLS Makes cups macadamia butter 2 tablespoons cocoa powder 1 teaspoon natural vanilla extract pinch of ground cinnamon 15 Medjool dates Line a tray with parchment paper. Place all of the ingredients into a food processor and blend until a dough has formed, then divide and roll the mixture into balls using the palms of your hands. Place the balls onto the tray then transfer to the refrigerator for 1-2 hours or until firm to touch. Serve. ALMOND & COCONUT SNACK BALLS Serves 4 1 cup shredded coconut 1/2 cup almond butter 2 tablespoons coconut oil 1/4 cup dried banana, chopped 15 Medjool dates 1/4 teaspoon vanilla paste pinch of ground cinnamon Line a tray with parchment paper. Place all of the ingredients into a food processor and blend until a dough has formed, then divide and roll the mixture into balls using the palms of your hands. Place the balls onto the tray then transfer to the refrigerator for 1-2 hours or until firm to touch. Serve. SWEET SNACKS COOKBOOK 20 SWEET SNACKS COOKBOOK 21

12 CHOCOLATE & HAZELNUT SNACK BALLS Makes cup almond butter 2/3 cup hazelnut butter 3 tablespoons cocoa powder 3 tablespoons coconut oil 15 Medjool dates pinch of ground cinnamon Line a tray with parchment paper. Place all of the ingredients into a food processor and blend until a dough has formed, then divide and roll the mixture into balls using the palms of your hands. Place the balls onto the tray then transfer to the refrigerator for 1-2 hours or until firm to touch. Serve. SWEET SNACKS COOKBOOK 22 SWEET SNACKS COOKBOOK 23

13 PECAN & BANANA MINI-BARS Makes /3 cup pecans, chopped 1/4 cup melted cocoa butter 10 Medjool dates 1/3 cup almond butter 1/2 cup dried banana, chopped 1/4 teaspoon vanilla paste pinch of ground cinnamon Place 1/4 cup of the chopped pecans to the side. Place all of the ingredients into a food processor and blend until a dough has formed, then add the 1/4 cup of chopped pecans and combine well with your hands. Scoop the mixture onto a sheet of parchment paper, cover with another sheet of parchment paper and use a rolling pin to flatten the mixture to an even thickness of around ¼ in. Place in the refrigerator for 4-6 hours or until firm to touch. Cut into individual pieces to serve. SWEET SNACKS COOKBOOK 24 SWEET SNACKS COOKBOOK 25

14 PEACH HALVES WITH MACADAMIA BUTTER & HONEY Serves 2 WATERMELON CUBES WITH KEFIR & MINT Serves peaches, halved, seed removed Place the peach halves, skin side down, on a plate. Use 1/2 small watermelon, skin & seeds Place the watermelon cubes onto a serving plate. Dollop 2 tablespoons macadamia butter 1 tablespoon honey 2 pinches of ground ginger a knife to spread an even amount of macadamia butter onto each peach. Drizzle the top with honey and sprinkle with ground ginger to serve. removed, cut into 1 in. cubes 1/3 cup Coconut Kefir (see related recipe) one teaspoon of coconut kefir onto the top of each watermelon cube, followed by a sprinkle of coconut sugar, some mint leaves and almond flakes. 1 teaspoon coconut sugar Serve. 10 mint leaves, crushed 1/4 cup almond flakes SWEET SNACKS COOKBOOK 26 SWEET SNACKS COOKBOOK 27

15 FRESH MANGO WEDGES WITH MINT, PEPPER & COCONUT SUGAR FRESH FIG HALVES WITH WHITE BALSAMIC VINEGAR Makes Roughly 2 Cups Serves 2 1 mango, seed and skin removed, sliced into wedges 1 teaspoon coconut sugar 1/2 teaspoon whole peppercorns 1/2 teaspoon salt flakes Place the coconut sugar, peppercorns, salt flakes and mint leaves into a mortar and pestle and grind into a fine powder. Place the mango wedges on a plate then sprinkle with the coconut sugar mixture. 4 fresh figs, sliced in half 2 tablespoons Coconut Kefir (see related recipe) 2 tablespoons chopped walnuts 1 tablespoon toasted pepitas 2 tablespoons white balsamic vinegar (regular balsamic can be Place the fig halves onto a serving plate. Dollop a tablespoon of coconut kefir across each set of figs, then sprinkle with walnuts and toasted pepitas and drizzle with white balsamic vinegar. Serve with a pinch of ground white pepper. 1/2 cup dried mint leaves, finely chopped Serve. used if white is not available) 2 pinches of ground white pepper SWEET SNACKS COOKBOOK 28 SWEET SNACKS COOKBOOK 29

16 GRILLED FIGS WITH VANILLA KEFIR & MINT Serves 2 4 fresh figs, halved 2 heaping tablespoons Vanilla Kefir (see related recipe) 6 fresh mint leaves, thinly sliced Preheat a grill to medium-high heat. Place the figs on the grill and cook for 1-2 minutes or until lightly browned and softened. Remove from the grill and place onto serving plates. Top with a heaping tablespoon of vanilla kefir and sprinkle with mint leaves to serve. COCONUT SAGO Serves 4-6 1/2 cup sago (tapioca seeds) 1 cup coconut cream 1/2 cup water 1 tablespoon xylitol ground cinnamon Place the sago, coconut cream and water in a pot on low heat. Cover and allow to simmer for minutes, or until the sago has soaked up all of the liquid and is tender. Stir in the xylitol. Allow to cool slightly before serving with a pinch of cinnamon. SWEET SNACKS COOKBOOK 30 SWEET SNACKS COOKBOOK 31

17 BANANA BREAD Serves 8-10 DRIED APRICOT & COCONUT SQUARES Makes 8 3 ripe bananas 4 medium sized eggs, separated 2 tablespoons honey 3 tablespoons olive oil 1 teaspoon natural vanilla extract 2/3 cup almond flour 1/3 cup hazelnut flour Preheat a convection oven to 350 ºF and line a loaf tin with non-stick parchment paper. Place the bananas in a bowl and mash with a fork. Place the egg yolks, honey, olive oil and vanilla extract in a separate bowl and whisk with a fork to combine. Add the mashed bananas, almond flour, hazelnut flour, cinnamon, nutmeg and allspice and combine. 1 cup dried apricots 2 tablespoons coconut oil (liquid) 1 teaspoon xylitol 1/4 teaspoon vanilla paste 1/4 cup shredded coconut Soak the dried apricots in boiling water for 5-6 minutes, or until soft. Remove from the water and tap dry then place into a food processor along with the coconut oil, xylitol and vanilla paste. Blend until a smooth consistency has formed. Scoop the mixture onto a sheet of parchment paper, 1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon allspice In another bowl, place the egg whites and beat with electric beaters until soft peaks form. Add one third of the banana mixture and fold into the egg whites using cover with another sheet of parchment paper and use a rolling pin to flatten the mixture to an even thickness of around ¾ in. a plastic spatula. When combined, add the remaining banana mixture and gently fold to combine with the egg whites. Place in the refrigerator for 4-6 hours, or until firm to touch. Cut into individual pieces roughly ¾ in. by ¾ in. Place the shredded coconut onto a plate then press each Pour the banana mixture into the loaf tin, then transfer to the oven for minutes or until cooked through apricot square into the coconut until coated. and a toothpick comes out clean from the center. Serve a slice on its own or with a dollop of coconut kefir and drizzled honey. SWEET SNACKS COOKBOOK 32 SWEET SNACKS COOKBOOK 33

18 APRICOT HALVES WITH MACADAMIA BUTTER & MINT Makes 8 8 dried apricot halves 4 teaspoons macadamia butter 10 fresh mint leaves, crushed and sliced Soak the dried apricots in boiling water for 5-6 minutes, or until soft. Remove from the water and tap dry then press down on each apricot half with your fingers to spread out to roughly double the size. Place onto a serving plate. Spread half a teaspoon of macadamia butter on top of each apricot half and sprinkle the mint leaves on top to serve. SWEET SNACKS COOKBOOK 34 SWEET SNACKS COOKBOOK 35

19 APPLE & CINNAMON FRUIT WRAPS DATE & CHOCOLATE FRUIT WRAPS Serves 4-6 Serves apples, diced If using an oven or a dehydrator to make the fruit wraps, 1 cup pitted dates If using an oven or a dehydrator to make the fruit wraps, 1/2 cup boiling water preheat to ºF. 3 1/2 tablespoons cocoa powder preheat to ºF. 1 tablespoon ground cinnamon pinch of ground ginger Place the chopped apples and boiling water in a pot on low-medium heat. Bring to simmering point and cover 1/2 teaspoon natural vanilla extract Soak the dates in boiling water for 5-6 minutes, or until soft. Remove from the water and tap dry then place into pinch of ground cayenne pepper 1 teaspoon honey for minutes or until the apples are very tender. Allow to cool. Transfer the apples to a food processor along with the 2 tablespoons honey (optional) pinch of ground sea salt 2-4 tablespoons water a food processor along with the cocoa powder, vanilla extract, honey and salt. Blend until a smooth consistency has formed, add water 1 tablespoon at a time if the mixture is too dry. cinnamon, ginger, cayenne pepper and honey. Blend until a smooth consistency has formed. Pour the mixture through a sieve and discard (or eat) any solids. Spread the mixture out evenly using a spatula onto a mesh tray from the dehydrator, or on an ovenproof Spread the mixture out evenly using a spatula onto a mesh tray. mesh tray from the dehydrator, or on an ovenproof mesh tray. Using a dehydrator, leave for 6-8 hours on the correct setting for making fruit wraps (around ºF) or Using a dehydrator, leave for 6-8 hours on the correct for 6-8 hours in the preheated oven. setting for making fruit wraps ( ºF) or for 6-8 hours in the preheated oven. When the fruit has dried, gently remove from the mesh tray and slice into thin strips to serve. When the fruit has dried, gently remove from the mesh tray and slice into thin strips to serve. SWEET SNACKS COOKBOOK 36 SWEET SNACKS COOKBOOK 37

20 STRAWBERRY & ORANGE FRUIT WRAPS CHOCOLATE ORANGE MOUSSE Serves 4-6 Serves 2 1/2 cup dried apricots If using an oven or a dehydrator to make the fruit wraps, 3 ½ oz. 85% chocolate (Paleo- Place ice into a large bowl and create an ice bath by 3 cups fresh strawberries preheat to ºF. friendly), broken into pieces placing a smaller bowl on top of the ice. finely grated rind from 1 small orange Soak the dried apricots in boiling water for 5-6 minutes, or until soft. Remove from the water and tap dry then place into a food processor along with the strawberries 3 oz. hot water 1 teaspoon finely grated orange rind Place a small pot on low heat then add the chocolate and water. Stir constantly until the chocolate has melted. As soon as the chocolate has melted transfer into the ice and orange rind. Blend until a smooth consistency has bath and use electric egg beaters to whip into a mousse. formed. Gently fold in the grated orange rind to serve. Pour the mixture through a sieve and discard (or eat) any solids. Spread the mixture out evenly using a spatula onto a mesh tray from the dehydrator, or on an ovenproof mesh tray. Using a dehydrator, leave for 6-8 hours on the correct setting for making fruit wraps ( ºF) or for 6-8 hours in the preheated oven. When the fruit has dried, gently remove from the mesh tray and slice into thin strips to serve. SWEET SNACKS COOKBOOK 38 SWEET SNACKS COOKBOOK 39

21 COCONUT PANCAKES Serves tablespoons coconut flour 2 teaspoons psyllium husks 1/4 cup coconut milk 6 eggs coconut oil or butter for frying Place all of the ingredients except for the coconut oil/ butter into a bowl and use an electric hand mixer to combine well. Heat a frying pan on medium-high heat and add one teaspoon of coconut oil or butter, covering the base of the pan while it melts. Add one heaping tablespoon of pancake batter into the frying pan to make one pancake. Add as many tablespoons as possible without the batter touching. Cook until the top of the pancake begins to bubble and has started to cook, then flip over and cook for an additional 1-2 minutes or until the pancakes have cooked through. Repeat with the remaining batter then serve. LEMON & ALMOND PANCAKES Serves cups almond flour Place all of the ingredients except for the coconut oil/ butter into a bowl and use an electric hand mixer to 1/2 cup macadamia butter combine well. 1/4 cup coconut milk 1 tablespoon finely grated lemon rind 4 tablespoons lemon juice 3 tablespoons coconut sugar 5 eggs coconut oil or butter for frying Heat a frying pan on medium-high heat and add one teaspoon of coconut oil or butter, covering the base of the pan while it melts. Add one heaping tablespoon of pancake batter into the frying pan to make one pancake. Add as many tablespoons as possible without the batter touching. Cook until the top of the pancake begins to bubble and has started to cook, then flip over and cook for an additional 1-2 minutes or until the pancakes have cooked through. Repeat with the remaining batter then serve. SWEET SNACKS COOKBOOK 40 SWEET SNACKS COOKBOOK 41

22 PISTACHIO MUFFINS Makes cups unsalted pistachios 6 eggs, separated 2/3 cup coconut milk 1/2 cup olive oil 1/2 cup coconut sugar 1 teaspoon ground cardamom 2 teaspoons finely grated orange rind 1 teaspoon natural vanilla extract pinch of baking soda Preheat a convection oven to 350 ºF. Place a frying pan on low heat and add the pistachios, toss until lightly toasted then remove from the pan and place to the side to cool. When cooled place the pistachios into a food processor and pulse until finely ground. Place the egg yolks, coconut milk, olive oil, coconut sugar, cardamom, orange rind, vanilla extract and baking soda into a large mixing bowl and use electric beaters to combine. Add the ground pistachios and use a wooden spoon to fold gently into the mixture. THANK YOU In a separate bowl, whisk the egg whites with egg beaters until stiff peaks form, then gently fold into the pistachio mixture. Scoop the mixture into a non-stick muffin tray then transfer to the oven for minutes, or until cooked through and a toothpick comes out clean from the center. Allow to cool before serving. SWEET SNACKS COOKBOOK 42 SWEET SNACKS COOKBOOK 43