Category: Nut Free

Chocolate Almond Crunchy Bars (Gluten Free/ Dairy Free/ Vegan/ Refined Sugar Free/ Nut Free Option)

It is time for back to school snacks! I don’t have kids going back to school, as mine are fully grown. I did however enjoy these yummy treats all summer long when we were camping! As many of you already know, I LOVE my chocolate!! I’ll take it however I can get it. I also used to enjoy all those yummy chocolate bars with all the stuff in them. This are a great chocolate bar with yummy crunchie stuff in it! Great for those time that you’d like to indulge a little more!

I have added a nut free version so that they can safely go to any school!

Chocolate Almond Crunchy Bars (Gluten Free/ Dairy Free/ Vegan/ Refined Sugar Free/ Nut Free Option)

2 c. gluten free crisp rice cereal (3 c. if going nut free)

1 c. chopped almonds (omit if nut free)

1 c. almond butter (sunflower seed butter if nut free)

1 1/2 c. vegan dark chocolate (chopped)

1/2 c. palm sugar (or desired sweetener)

1/4 c. coconut oil

Grease or line with parchment paper an 8″x8″ or 9″x9″ glass pan.

In a medium sized pan on medium heat, melt chocolate, almond or seed butter, palm sugar and coconut oil. Remove from heat. Stir in cereal and almonds. Spread onto the glass pan. Store in the fridge to cool. Cut into bars and enjoy!!

Store remaining bars in the fridge in a covered container for up to 5 days or store in the freezer.

Real Fruit Popsicles (Gluten Free/ Dairy Free/ Refined Sugar Free/ Vegan/ Paleo/ Nut Free)

WOW… Word Press, which is what Sandi’s Allergy Free Recipes is posted to, let me know that this is my 300th post! That is awesome! I hope that you guys are still enjoying them! Now on to our regularly scheduled post… 🙂

Summer time is here!!! The kids will be out of school very soon! The temperatures will be soaring and kids will be wanting popsicles. You can rest assured that these fruit filled popsicles are nice and healthy for everyone.

 

You don’t need to feel guilty handing out these!

Check out my healthy fudgesicles for chocolate lovers.

Real Fruit Popsicles (Gluten Free/ Dairy Free/ Refined Sugar Free/ Vegan/ Paleo/ Nut Free)

3 c. fruit

1 c. water

1/4 c. maple syrup (or desired sweetener)

Puree all your ingredients. Pour into popsicle molds. Let set until frozen. Enjoy!!

Store extra popsicles in the freezer.

Vanilla Chia Seed Pudding (Gluten Free/ Dairy Free/ Refined Sugar Free/ Vegan/ Paleo/ Nut Free/ Breakfast)

I love the idea of those overnight oats… You know the ones that you put oats, some kind of milk and some kind of sweetener in a mason jar, mix it up and put it in the fridge. Your breakfast is all ready for you the next morning. Unfortunately, I can not eat too much in the way of oats. I can have a little in an apple crisp, but too many don’t agree with me. 🙁

So then I was trying to come up with different ideas for an instant breakfast and I came up with my Vanilla Chia Seed Pudding. You can eat it for breakfast, dessert or a snack. Chia seeds are great for you containing omega 3’s, protein, fiber, antioxidants as well as calcium.

I will not only eat this as a quick breakfast on the go, but also as an afternoon pick me up snack. Eat it as is, or add your favourite fruit, nuts or seeds.

Vanilla Chia Seed Pudding (Gluten Free/ Dairy Free/ Refined Sugar Free/ Vegan/ Paleo/ Nut Free/ Breakfast)

1 1/2 c. milk alternative (I use my cashew milk)(Use different milk alt. if nut free)

3 Tbsp. chia seeds

2 Tsp. vanilla (I use mine)

4 grams (2 small pkg) stevia to sweeten or 1/4 c. desired sweetener

Mix together all ingredients and put into a mason jar or bowl. Stir a couple of times of a 1 hour period. Then serve with fruit or on it’s own. Great as a breakfast, dessert or snack.

Store covered in the fridge for up to five days.

Banana Chocolate Chip Chickpea Muffins (Gluten Free/ Grain Free/ Vegan/ Dairy Free/ Nut Free)

How is everyone doing? Spring is finally here, by the calendar anyway. Unfortunately it may not be by the weather…. I am trying to be very optimistic that spring will be arriving sooner than later. It does keep pretending to be here. I will be ecstatic when it is here for real!!!

So, I have been playing with garbanzo bean flour… Or as some people call it chickpea flour. Whatever name you would like to call it, it is a healthier alternative than rice flour. As you know, I use brown rice flour instead of white because it is a healthier whole grain flour. I LOVE my treats! Anything I can do to make them healthier, I will do. That is why I am now playing with chickpea flour. It is grain free and full or protein as well as fiber. That is a win win in my book. I love the end product with these muffins.

Do yourself a favour, do not try the batter before it is cooked. I know, now you are going to. Save yourself! Before the chickpea flour batter is cooked, it tastes horrible. Haha, I know you’re going to try…After it is cooked, it is delicious!!

Banana Chocolate Chip Chickpea Muffins (Gluten Free/ Grain Free/ Vegan/ Dairy Free/ Nut Free)

2 c. garbanzo bean flour (chickpea flour)

1/2 c. ground flax

3/4 c. palm sugar (or desired sweetener)

1 1/2 tsp. baking powder

1 1/2 tsp. baking soda

1/4 tsp. sea salt

4 medium mashed bananas (approx. 1 1/4 c.)

1/2 c. coconut oil

1/2 c. unsweetened apple sauce

1 Tbsp. lemon juice

1 tsp. vanilla (I use mine)

1/2 c. dairy free dark chocolate chips (I use Enjoy Life)

Preheat oven to 400 degrees

In an small bowl, whisk together flour, flax, sugar, baking powder, baking soda and salt. Set aside.

In a large bowl, mix together bananas, coconut oil, apple sauce, lemon juice and vanilla. Stir in dry mixture until just blended. Stir in chocolate chips.

Divide batter between 12 greased muffin tins.  Bake for 15-17 minutes or until toothpick come out clean. Let cool completely. Muffins can be stored in a sealed container for up to 3 days. Can also be frozen.

Shared On: Healthy Vegan Fridays, Sunday Fitness and Food

 

Spinach Honey Dew Melon Smoothie (Vegan/ Paleo/ Dairy Free/ Refined Sugar Free/ Nut Free)

I am sorry that I have written in a very long time. Things are really crazy right now. I am finding it hard to keep up, so something had to give….

A few months ago I mentioned that my hubby was having some dietary issues. We its been challenging to deal with his and mine. We have some of the same food related issues, but others are different. As I try to create recipes that both he and I can eat (which isn’t that easy), I hope you know that I am thinking of you all! I hope that all is well with my online friends!!!

As for now, I hope you enjoy this delicious smoothie that yes, both of us can consume! It is filled with heart healthy fats such as avocado as well as, protein in the hemp hearts and super food chia seeds. Since it’s green, it is also fabulous for St. Patrick’s Day!

Spinach Honey Dew Melon Smoothie (Vegan/ Paleo/ Dairy Free/ Refined Sugar Free/ Nut Free)

2 c. honey dew melon- cut up

2 c. water

1 c. spinach

1/2 avocado

3 Tbsp. hemp hearts

1 Tbsp. chia seeds

1-2 Tbsp. maple syrup (depending on how sweet you like it)

Put all ingredients into a blender and puree until smooth. Makes 2-3 servings.

Shared On: Fitness and Food, Healthy Vegan Fridays

Healthy Date Squares (Gluten Free/ Dairy Free/ Vegan/ Refined Sugar Free/ Nut Free)

As some of you know, my mom moved in with us a few months ago. She is french Canadian and one of her favorite treats are date squares. Well, I couldn’t have her first Christmas in her new home to be without. Here are some good old Canadian date squares with a healthier twist!

Hope you enjoy them as much as my mom!!

Healthy Date Squares (Gluten Free/ Dairy Free/ Vegan/ Refined Sugar Free/ Nut Free)

Filling: 

4 c. dates pitted and chopped

1 3/4 c. water

1/4 c. lemon juice

1/4 c. palm sugar

1 tsp. baking soda

1 tsp. vanilla (I use mine)

Base and topping:

2 c. gluten free flour mix

1 c. gluten free oats

3/4 tsp. xanthan gum

3/4 c. palm sugar

1 c. coconut oil (soften if hard)

Filling:

Add chopped dates, water, lemon juice and palm sugar to sauce pan. Bring to a boil on medium heat. Stir in baking soda and lower heat to simmer for five minutes, stirring frequently. Remove from heat and add vanilla. Let cool.

Base:

In a medium size bowl, stir together flour mix, oats, xanthan gum and palm sugar. Mix in coconut oil thoroughly.

Preheat oven to 350 degrees.

Line a 9″ by 13″ baking pan with parchment paper. Press half the base mixture onto the bottom of the pan. Spread cooled filling over evenly, Spread remaining base mixture over top pressing down slightly. Bake for 50-55 minutes or until golden brown.

Let cool completely. Cut into squares. Can be stored in a covered container on the counter for up to three days. Freezes beautifully.

Shared On: Allergy Free Thursdays, Healthy Vegan Fridays

Paleo Apple Spice Cake (Vegan/ Nut Free/ Dairy Free/ Grain Free/ Gluten Free/ Soy Free)

Fall has arrived and so has October! All of the lovely colours from the leaves changing colour are a great site to see! Is there any better smell in the fall than cinnamon and apples baking? I absolutely love it! As I was told by a friend of mine who smelled it baking, “It smells like fall in here”.

With the Canadian Thanksgiving being next Monday, I know I’ll be serving this scrumptious dessert!

Paleo Apple Spice Cake

Paleo Apple Spice Cake (Vegan/ Nut Free/ Dairy Free/ Grain Free/ Gluten Free/ Soy Free)

Cake:

2/3 c. tapioca starch

1/2 c. coconut flour

1/2 c. ground flax

2/3 c. palm sugar

1 1/2 tsp. baking powder

1 1/2 tsp. baking soda

1/4 tsp. sea salt

2 tsp. ground cinnamon

1 tsp. ground ginger

1/2 tsp. ground nutmeg

2 Tbsp. coconut oil

2 Tbsp lemon juice

3/4 c. milk alternative

2 c. diced apples (I have used Macs and Paula reds but whatever kind will work)

Topping:

2 Tbsp. coconut oil

1/3 c. palm sugar

1/3 c. tapioca starch

2 tsp. ground cinnamon

Preheat oven to 350 degrees

In a medium size bowl whisk together tapioca starch, coconut flour, ground flax, palm sugar, baking powder, baking soda, salt, cinnamon, ginger and nutmeg. Then stir in coconut oil. Add lemon juice and milk alternative and stir completely. Mixture will seem dry, don’t worry. Fold in diced apples. Pour batter into 9 inch baking pan that is lined with parchment paper.

Mix together ingredients for topping, then spread over batter.

Bake for 30-35 minutes

Serve with coconut whipped cream if desired. Serve warm or cold. Store in a sealed container on the counter for up to two days.

Shared On: Allergy Free Thursdays, Healthy Vegan Fridays

Cinnamon Scones (Paleo/ Grain Free/ Gluten Free/ Vegan/ Nut Free/ Soy Free/ Dairy Free)

So you’re looking for something to eat for breakfast… Hmm… You want something with a little bit of sweet. You love cinnamon… Yes, I know… Cinnamon Scones!! But not just any scones… You want them made healthy, grain free, nut free, vegan… Yes!!

Cinnamon Scones

Oops, sorry, you were just listening to the conversation I had in my head a few weeks ago…

How about having a delicious cinnamon scone for breakfast while you enjoy your quiet cup of tea? You know… Now that the kids are headed back to school! Woo Hoo! Now, my kids are grown, but I’m sure many moms out there can agree. Whether you have kids around or not, these scones are a great way to start your day!

Cinnamon Scones

Cinnamon Scones (Paleo/ Grain Free/ Gluten Free/ Vegan/ Nut Free/ Soy Free/ Dairy Free)

1/3 c. tapioca starch

1/3 c. coconut flour

1/3 c. ground flax

1/3 c. palm sugar

2 tsp. ground cinnamon

1 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. sea salt

3 Tbsp. coconut oil (or butter if not vegan and dairy is tolerated)

1 Tbsp. lemon juice

2/3 c. milk alternative

Preheat oven to 450 degrees

Whisk together tapioca starch, coconut flour, flax, palm sugar, baking powder, baking soda, cinnamon and salt. Mix in coconut oil. Stir in lemon juice and milk alternative. Scoop onto parchment paper lined cookie sheet.

Cinnamon Scones

Bake for 14-16 minutes. Makes 6. Store on the counter in a sealed container for up to two days. Freezes beautifully.

Shared On: Allergy Free Thursdays, Healthy Vegan Fridays, Gluten Free Recipe Fix.

Fresh Garden Salsa (Paleo/ Gluten Free/ Dairy Free/ Vegan)

Summer is wonderful isn’t it? Being able to spend time outside, enjoying time with family and friends and enjoying nature! I also enjoy that we have so many farmer’s markets near us! Sadly, my vegetable garden hasn’t done that well this year. I just haven’t had the time that needs to be spent on it. I have decided that next year, I will just put plants into pots on my deck. Maybe I will have time in the future for a big vegetable garden. Unfortunately, I just don’t have that time right now.

However, I love that we are able to go to our local farmer’s markets and get fresh produce! When the veggies are in season I love making this salsa! I will also be making a cooked version again this year, so that I can enjoy our Ontario vegetables all year long.

Fresh Garden Salsa

Now here’s the question….. Cilantro- love it or hate it? Some people absolutely love it, while other’s can’t stand it. They,(whomever “they” are) say that in some people cilantro reacts and tastes like soap.Personally, I don’t really care for it.  I am very partial to basil. Love fresh basil. So when I make my salsa I put in basil. It’s your choice what you use. Either way, enjoy the bounty of fresh vegetables that we have available now!

Fresh Garden Salsa

Fresh Garden Salsa (Paleo/ Gluten Free/ Dairy Free/ Vegan)

2 medium or 1 large tomato

1 sweet pepper (your choice of colour or 1/2 one colour and 1/2 another)

2 scallions/green onions

1 jalapeno pepper- optional

handful of cilantro or basil-remove stems

handful of parsley-remove stems

1 Tbsp. raw apple cider vinegar

sea salt and pepper to taste

Dice all the vegetables removing seeds from peppers and tomatoes. Add in chopped cilantro or basil, chopped parsley and vinegar. Add sea salt and pepper to taste. Store in the fridge for up to two days.

Shared On: Allergy Free Thursdays

 

Chocolate Energy Balls (Nut Free/ Vegan/ Grain Free/ Gluten Free/ Dairy Free/ Paleo/ Refined Sugar Free)

It is just too hot to bake. I’m tired. I have no energy. I want brownies. Well I want a brownie type thing. I also want a treat that is way more healthy than a brownie. I need energy…

Do any of these statements work for you? Every one of them works for me!!

Chocolate Energy Balls

These energy balls are so delicious that your mouth will think that you are having a loaded brownie. You know those ones that you could buy in your old life that were full of nuts and coconut and all that stuff you now can’t have. These chocolate balls are also packed with protein, so you’ll get energy!

They are absolutely decadent, with no baking and best of all, NO Guilt!!  Enjoy!!

Chocolate Energy Balls

Chocolate Energy Balls (Nut Free/ Vegan/ Grain Free/ Gluten Free/ Dairy Free/ Paleo/ Refined Sugar Free)

1 1/2 c. dates

1/4 c. sunflower seed butter (or desired type)

1 tsp. vanilla (I use mine)

3/4 c. pumpkin seeds

1/2 c. hemp hearts

1/2 c. unsweetened shredded coconut

1/4 c. raw cacao (or cocoa)

1/4 tsp. sea salt

Place dates into food processor and pulse until they form a ball. Spread them back out and add sunflower seed butter and vanilla. Pulse until mixed. Add remaining ingredients and pulse until mixed.

Spoon out mixture and form into one inch balls.I wet my hands to roll balls to make it easier. Store in the fridge in a covered container for up to a week. Freezes well. Makes approximately 24 balls.

Shared On: Allergy Free Wednesday, Healthy Vegan Fridays,

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