Author: Anne Marie

Flourless chocolate chip pecan cookies

Serves: 18 cookies

Source: Easy Diabetes Cookbook, by Mary Ellen Phipps

Ingredients

  • 2 cups coarsely chopped pecans
  • 1 cup gluten free rolled oats
  • 1/4 cup unsalted butter or coconut oil
  • 1/3 cup maple syrup
  • 1 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 2 teaspoons vanilla
  • 1 teaspoon almond extract
  • 1/2 cup dark chocolate chips

Instructions

  1. Preheat oven to 350 degrees and line large baking sheet with parchment.
  2. In food processor, combine pecans and oats and process until a powder forms. Add butter and pulse until ingredients are well combined. Add maple syrup, cinnamon, salt, baking soda, vanilla and almond extract. Process ingredients another 20-30 seconds until dough forms.
  3. Remove blade from food processor and add chocolate chips by hand .
  4. Using a cookie scoop (1 tablespoon measure), scoop dough into balls and place on prepared baking sheet.
  5. Bake cookies for 12-14 minutes or until the tops are golden.
  6. Remove from oven and let cool for 5 minutes and then transfer cookies to wire cooling rack.

Toasted Walnut Brownie Bites

Serves: 30

Source: Naturally Nourished, Sarah Britton

Ingredients

  • 1 1/2 cups raw walnuts
  • 3/4 cup cocoa powder
  • 1/4 teaspoon sea salt
  • 2 cups of soft dates, preferably Medjool

Instructions

  1. Preheat oven to 350 degrees. Place walnuts on a rimmed baking sheet and toast until they are lightly coloured and fragrant, 7-10 minutes. Remove from oven and let cool.
  2. In a food processor, pulse the walnuts until they are finely ground. Add the cocoa and salt and pulse to combine.
  3. Pit the dates and add them to the running food processor, one at a time through the feed tube of the food processor. You should end up with a mixture that resembles cake crumbs, but when pressed will easily stick together. If the mixture does not hold together, add a few more dates.
  4. Roll the mixture into balls. Leftover balls will keep in the freezer up to a month.

No Bake Cashew and Coconut Energy Bars

Serves: 12 bars

Source: Mary Ellen Phipps, Easy Diabetes Cookbook

Ingredients

  • 1 cup raw cashews
  • 1 cup unsweetened coconut
  • 1/2 cup unsweetened nut or seed butter
  • 2 tablespoons maple syrup

Instructions

  1. Line and 8 inch baking pan with parchment.
  2. In a large food processor, combine cashews and coconut. Pulse 15 to 20 seconds to form a powder.
  3. Add nut butter and maple syrup and process until a dough paste is formed, scraping down the sides as needed.
  4. Spread the dough into prepared baking pan and cover with another sheet of parchment and press until flat.
  5. Freeze dough for 1 hour and cut into 12 bars.
  6. Canned be stored in refrigerator for up to 2 weeks or frozen for up to 6 months.

Flourless Chocolate Chip Pecan cookies

Serves: 18 cookies

Source: Mary Ellen Phipps, The Easy Diabetic Cookbook

Ingredients

  • 2 cups of coarsely chopped pecans
  • 1 cup of oats
  • 1/3 cup unsalted butter or coconut oil
  • 1/3 cup pure maple syrup
  • 1 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 2 teaspoons vanilla
  • 1 teaspoon almond extract
  • 1/2 cup dark chocolate chips

Instructions

  1. Preheat oven to 375 and line a large baking sheet with parchment.
  2. In a food processor, combine pecans and oats. Process them until a powder forms. Add the butter and pulse until the ingredients are well combined. Add the maple syrup, cinnamon, salt, baking soda, vanilla and almond extract. Process the ingredients for 20-30 seconds, until a dough forms. Be careful not to over process.
  3. Remove blade from food processor and stir in chocolate chips by hand.
  4. Using a cookie scoop or 1 tablespoon measure, scoop the dough into balls and place the balls on parchment lined baking sheet.
  5. Bake for 12-14 minutes or until the cookies are set and the tops are golden
  6. Remove from oven and let them cool 5 minutes before transferring to wire rack.

Note: 1 cookie has 6 g of sugar and 2 g of protein.

5 Ingredient Peanut Butter Cookies

Serves: 12

Source: Mary Ellen Phipps, The Easy Diabetes Cookbook

Ingredients

  • 1 cup all natural peanut butter
  • 1/4 cup maple syrup
  • 1 large egg, beaten
  • 1 cup oats, rolled or quick oats
  • 1/4 cup mini chocolate chips
  • 1/4 teaspoon salt(optional)

Instructions

  1. Preheat oven to 350F (177C). Line baking sheet with parchment paper.
  2. In a large bowl, whisk together peanut butter, maple syrup and egg.
  3. Add oats and chocolate chips and mix until ingredients are combined.
  4. Chill dough for 10 to 15 minutes.
  5. Use a cookie scoop to scoop balls of dough onto prepared baking sheet. Using a fork, gently flatten the balls into desired shape. The cookies will not change shape during baking.
  6. Bake cookies for 10-12 minutes until golden brown.
  7. Remove from oven and cool for five minutes before transferring to wire rack.
  8. Store cookies at room temperature for 3 days up up to 3 months in freezer.

Each cookie contains 7 grams of protein.

Turkey Tacos

Serves: 4

Source: Megan Hill (https://www.culinaryhill.com)

Ingredients

For the taco seasoning (see notes):

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 3/4 teaspoon paprika
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • salt
  • 1 teaspoon cornstarch (optional)

For the tacos:

  • 1 teaspoon olive oil or vegetable oil
  • 1 medium onion finely chopped
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1 pound ground turkey
  • 1 (8 ounce) can tomato sauce (see notes)
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon brown sugar
  • Salt and freshly ground black pepper
  • Corn tortillas or flour tortillas

Instructions

To make the taco seasoning:

  • In a small bowl, whisk together chlii powder, cumin, paprika, coriander, cayenne pepper, and salt to taste (I like 1/2 teaspoon), Whisk in cornstarch if desired. (Or, substitute one packet store-bought taco seasoning).
  1. In a large skillet over medium-high heat, heat oil until shimmering. Add onion and cook until softened, about 5 minutes. Stir in taco seasoning, garlic, and oregano until fragrant, about 30 seconds.
  2. Add ground turkey and cook, stirring occasionally, until almost cooked through but still slightly pink, about 2 minutes.
  3. Stir in tomato sauce, vinegar, and brown sugar. Bring to a simmer and cook until thickened, about 4 minutes. Season to taste with salt and pepper.
  4. Divide filling evenly among tortillas and serve with healthy garnishes such as shredded lettuce, diced tomato and avocado, scallions, and cilantro leaves.

Notes

  1. Ground turkey: Look for 93% lean ground turkey. If you get the 99% fat free ground turkey breast, your meat is going to be dry.
  2. Tomato sauce: 1 (6 ounce) can tomato paste plus 1/2 cup water may be substituted for the tomato sauce.
  3. Brown sugar: Just 1 teaspoon, and feel free to leave it out if that sounds weird to you.
  4. Apple cider vinegar: You can also use white vinegar or red wine vinegar. They both taste good!
  5. Taco seasoning: Ingredients for homemade are right in the recipe card in the amount you need. Or, substitute one packet of store-bought.
  6. Taco toppings: Lettuce, tomato, avocado (or avocado sauce), guacamole, salsa, shredded cheese, sour cream, black olives, minced white onion, cilantro.
  7. Fried taco shells: Fry corn tortillas until crispy on the stove or in the oven.
  8. Lettuce wraps: This taco meat is delicious on butter lettuce or romaine leaves.
  9. Taco salad: Add the cooked meat to a bowl with chopped lettuce, beans, tomatoes, scallions, and a creamy cilantro lime dressing.
  10. Add quinoa. Add cooked quinoa to the mixture to make it more filling or stretch it farther.
  11. Slow cooker:  Sauté the onions in a skillet on the stove. Add the taco seasoning, garlic, and dried oregano. Add the ground turkey and cook until almost done. Transfer the turkey to the slow cooker and add the sauce, brown sugar, cider vinegar, and tomato sauce. Cover and cook on HIGH for 2-3 hours or on LOW for 6-7 hours.
  12. Freezer: Cool the cooked meat, then transfer it to a freezer-safe bag and press flat to gently squeeze out the air from the bag as it seals. Label and date. To thaw, defrost the meat in the fridge overnight. Then reheat in the skillet with a little extra salsa or tomato sauce, if needed.

Nutrition

Calories: 168kcal | Carbohydrates: 7g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 96mg | Potassium: 436mg | Fiber: 2g | Sugar: 2g | Vitamin A: 858IU | Vitamin C: 3mg | Calcium: 35mg | Iron: 2mg

Seeded Oat Bread

Serves: Makes 4 (1 pound) loaves

Source: The New Healthy Bread in 5 minutes a day

For best results, weigh the flour.

Ingredients

  • 260 grams whole wheat flour (2 cups)
  • 425 grams all purpose flour (3 cups)
  • 140 grams old fashioned rolled oats (1 1/2 cups)
  • 13 grams ground flaxseed (2 tablespoons)
  • 65 grams pumpkin seeds (3/4 cup)
  • 100 grams sunflower seeds (3/4 cup)
  • 35 grams sesame seeds (1/4 cup)
  • 10 grams granulated yeast (1 tablespoon)
  • 15 grams salt (1 tablespoon)
  • 40 grams vital wheat gluten (1/4 cup)
  • 680 grams lukewarm water (3 cups)
  • 170 grams honey, agave syrup or barley malt syrup ((1/2 cup)
  • 55 grams olive oil, melted unsalted butter or coconut oil (1/4 cup)

***Note 1: If omitting vital wheat gluten, decrease water to 2 1/2 cups.

Instructions

  1. Mixing and storing the dough: Whisk tougher the flours, rolled oats, seeds, yeast, salt and vital wheat gluten in a 5 quart bowl or lidded (not airtight) food container.
  2. Combine the liquid ingredients and then mix them with the dry ingredients without needing, using a heavy spoon or dough whisk.
  3. Cover (not airtight) and allow dough to rest at room temperature until it rises and collapses (or flattens on top), approximately 2 hours.
  4. The dough can be used after initial rise, though it is easier to handle cold. Refrigerate dough in a lidded (not airtight)container and use over the next 7 days. The flavour will be best if you wait at least 24 hours after refrigeration.
  5. On baking day, dust the surface of refrigerated dough with flour and cut off a 1 pound (grapefruit size)piece. Dust the piece with more flour and quickly shape it into a ball by stretching the surface of the dough around the bottom, rotating the ball a quarter turn as you go.
  6. Elongate the ball into a narrow oval. Allow the dough to rest, covered loosely with an overturned bowl on a baking sheet lined with parchment and dusted with cornmeal for 90 minutes (40 minutes if you are using fresh unrefrigerated dough,
  7. Thirty minutes before baking time, preheat oven to 400 degrees, with a baking stone placed on the middle rack. Place an empty metal broiler tray on any other oven rack that won’t interfere with the baking bread.
  8. Just before baking, use a pastry brush to paint the top crust with water. Sprinkle a few seeds on top (sunflower, pumpkin,and sesame seeds) and slash the loaf diagonally with 1/2 inch parallel cuts, using a serrated bread knife.
  9. Slide the loaf directly to the hot stone or place the parchment lined baking sheet directly on the hot stone. Pour 1 cup of water in the broiler tray and quickly close the oven door. Bake or approximately 40 minutes or until richly browned and firm. Carefully remove the loaf from the parchment lined baking sheet and move it directly to the baking stone about 2/3 of the way through the baking time. Smaller loaves require time adjustments in resting and baking time.
  10. Allow bread to cool before slicing.

***With convect bake, baking time was about 35 minutes for my first loaf.

Ginger Molasses Cookies

Serves: Makes 10 cookies

Source: Sarah Nevins, Effortless Vegan

Ingredients

  • 1 1/2 cups (144 g) almond flour
  • 1 teaspoon ground ginger
  • 3 tablespoons (45ml) melted coconut oil
  • 3 tablespoons (45 ml) maple syrup
  • 2 teaspoons (13 g) blackstrap molasses

Instructions

  1. Preheat oven to 350 degrees F and line baking sheet with parchment paper.
  2. Add almond flour and ginger to a medium size bowl and whisk together. Stir in coconut oil, maple syrup and molasses. Mix until combined.
  3. Scoop out heaping spoonfuls of dough and roll them into 10 balls. Place balls on lined baking sheet and flatten them with a fork, making a criss-cross pattern on top of each cookie.
  4. Place in oven and bake for 9 – 10 minutes. Remove from oven and allow to cool for 5 minutes.
  5. Keep stored in an air-tight container for a week.

Simple Five Ingredient Breakfast Cookies

Serves: 6-9

Source: Deliciously Ella (Quick and Easy)

Ingredients

  • 2 large or (3 small) over-ripe bananas,
  • 1 tablespoon coconut or canola oil
  • 1 3/4 cup of oatmeal
  • 3 tablespoons of milk
  • 1/4 cup nut or seed butter(it needs to be creamy, not dry)

Optional: handful of raisins for chocolate chips, pinch of cinnamon or salt

Instructions

  1. Preheat oven to 350 and line baking sheet with parchment.
  2. Place bananas in mixing bowl and mash until creamy. Add oil, oatmeal, milk, nut butter and any extras to mixing bowl. Stir to combine.
  3. Spoon a large tablespoon of dough into your hands and shape into a ball. Place ball on parchment lined cookie sheet and flatten a little to make a cookie shape. Repeat until all the dough has been used.
  4. Bake for about 15 minutes or until the cookies are golden.
  5. Remove from oven and cool to room temperature. Store cookies in an air-tight container for up to 3 days

***Note: My cookies baked for close to 10 minutes.

Slow Cooker Pumpkin Pie Oatmeal

Serves: 4 servings

Source: www.eating bird food.com/slow-cooker-pumpkin-pie-oatmeal/

Ingredients

  • Butter or coconut oil for coating the slow cooker
  • 1 cup steel cut oats
  • 2 1/2 cups water
  • 1 1/2 cups unsweetened almond milk
  • 1 cup pumpkin
  • 3 tablespoons maple syrup
  • 1 teaspoon vanilla
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • pecans, maple syrup and almond milk for serving

Instructions

  1. Coat your slow cooker with butter. Add all the ingredients to the slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, cook on low for 7 hours and the switch to keep warm.
  2. In the morning, give the oats a good stir and serve with pecans, maple syrup and almond milk.