Author: Anne Marie

Cherry Almond Muffins

  • 1 1/4 cups of rolled oats
  • 1/2 cup almond flour
  • 1/2 cup gluten free all purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 1/3 cup maple syrup
  • 1/3 cup coconut oil
  • 2 tablespoons almond milk
  • 1 tablespoon lemon juice
  • 1 teaspoon vanilla
  • 1 cup fresh or frozen pitted cherries, quartered
  • 1/4 cup raw chopped almonds
  1. Preheat oven to 350 degrees and line a 12 muffin tin with paper liners.
  2. In a medium bowl, whisk together rolled oats, almond flour, flour, baking powder, cinnamon, baking soda, cardamon and salt.
  3. In a small bowl, stir together apple sauce, maple syrup, coconut oil, almond mild, vanilla and lemon juice. Add wet ingredients to dry ingredients and stir to blend well.
  4. Fold in cherries and almonds. Fill each muffin cup with 1/3 cup of batter.
  5. Bake for 27 to 28 minutes or until toothpick comes out clean and edges are browned. Let muffins cool in pan for 10 minutes and then let cool on rack until completely cool.

SUPER-SEED SQUARES

Ingredients

  • 1/3 cup tahini
  • 1/3 cup honey
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
  • cup unsweetened shredded coconut
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup chia seeds
  • 1/4 cup of hemp hearts
  1. Preheat oven to 325°F. Line
    an 8-inch square baking pan
    with parchment paper,
    extending paper over edges.
    Coat parchment and pan sides
    with cooking spray.
  2. In a small saucepan
    combine tahini and honey.
    Cook over medium 2 minutes,
    stirring until just mixed and
    warmed. Remove from heat;
    stir in vanilla and salt.
  3. In a large bowl combine
    remaining ingredients. Add
    tahini mixture; stir until evenly
    coated. Press mixture firmly
    into prepared pan.
  4. Bake 30 to 35 minutes
    or until golden. Let cool
    completely in pan on a wire
    rack. Use parchment to lift
    from pan; cut into squares.
    Makes 25 squares.
    TO STORE Place cooled bars
    in an airtight container.
    Refrigerate up to 1 week.
    PER SQUARE 110 cal., 9 g
    fat (3 g sat. fat), O mg chol.,
    27 mg sodium, 7 g carb., 2 g
    fiber, 4 g sugars, 3 g pro.

Gingerbread Cupcakes

Serves: 12 cupcakes

Source: Once Upon a Chef, Weeknight, Weekend

Ingredients

  • 1 1/2 cups all purpose flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons ground ginger
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/8 teaspoon ground black pepper
  • 1/2 cup of butter at room temperature
  • 1/4 cup granulated sugar
  • 1/4 cup brown sugar
  • 1 egg
  • 1/2 cup unsulphured molasses
  • 1/2 cup milk

Instructions

  1. Preheat oven to 350 and line 12 cup muffin tin with paper liners.
  2. In a medium bowl, whisk together flour, baking powder, baking soda, salt and spices.
  3. Cream butter with granulated and brown sugar on medium until light and fluffy for about 2 minutes. Beat in the egg, and then molasses until smooth, for about 30 seconds.
  4. With mixer on low speed, beat in one-third of the flour mixture followed by half of the milk. Add another third of flour mixture followed by remaining half cup of milk and then add remaining flour.Scrape down the bowl and beat again until the batter is combined. The mixture may look a bit curdled, but that is okay.
  5. Spoon batter into the prepared pans, filling each cup about three-fourths full.
  6. Bake for 20 to 22 minutes until the centre comes out clean. Cool in the pan for about 10 minutes and and then transfer to cool completely.
  7. Ice with cream cheese frosting

Cream Cheese Frosting

  • 1/4 cup soft butter
  • 1 8 ounce (250 gram) block of cream cheese
  • 1 cup sifted icing sugar
  • 1/2 teaspoon vanilla
  1. Beat butter and cream cheese until smooth. Beat in icing sugar and vanilla.

Coconut Oil Spelt Pie Crust

Serves: 2 crusts

Source: Alternative Flour Cookbook

Ingredients

  • 2 1/2 cups whole grain spelt four
  • 1 tablespoon sugar
  • 1 teaspoon salt
  • 1 cup refined coconut oil, soft but not melted
  • 1/2 cup ice water

Instructions

  1. Whisk together flour, sugar and salt.
  2. Cut coconut oil into flour mixture.
  3. Add ice water but not the ice, 1 tablespoon at a time, using a spatula or wooden spoon to combine.
  4. Once dough holds together form 2 disks.
  5. Roll out dough, one disk at a time between two sheets of parchment. Transfer to pie plate.

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