Category: Nut Free

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,

Double Chocolate Cookies (Paleo/ Gluten Free/ Dairy Free/ Vegan/ Nut Free)

May is celiac awareness month! As many people know, having multiple food allergies is a struggle that many people are afflicted with. Did you know that food allergies have double in the last decade? I am so happy that our friends at Enjoy Life Foods have created foods that we can all enjoy! Although I make most of my own foods, I am very happy that when I do buy something prepackaged, Enjoy Life Foods makes it safe for me to do so!  Did you know the entire product line is Free-From the Top 12 Food Allergens in Canada?

All Enjoy Life Foods products are free-from the eight most common food allergens in the United States, as declared by the FDA — wheat, dairy, peanuts, tree nuts, egg, soy, fish and shellfish.

Enjoy Life Foods

 

Thanks to Enjoy Life Foods for sending me this yummy box of treats to try!

So whether you are making your own treats or buying some, know that Enjoy Life Foods is on your side!

Double Chocolate Cookies

 

Double Chocolate Cookies (Paleo/ Gluten Free/ Dairy Free/ Vegan/ Nut Free)

2/3 c. tapioca starch

1/3 c. coconut flour

1/3 c. ground flax

1/3 c. raw cacao or cocoa

3/4 c. palm sugar

1 tsp. baking soda

1/4 tsp. sea salt

3/4 c. milk alternative

3 Tbsp. coconut oil

1 tsp. vanilla (I use my own)

1 tsp. lemon juice

1 c. Enjoy Life Chocolate Chips. Preheat oven to 350 degrees

In a small bowl, whisk together tapioca starch, coconut flour, ground flax, raw cacao, palm sugar, baking soda and salt. Set aside.

In a large bowl, beat together coconut oil, milk alternative, vanilla and lemon juice. Beat in flour mixture. Mix thoroughly. Stir in chocolate chips.

Drop by teaspoon onto parchment paper lined baking tray. Bake for 8-10 minutes. Let cool.

Double Chocolate Cookies

Cookies can be stored in a sealed container on the counter for up to three days. Freezes well.

Shared On: Allergy Free Thursdays, Health Vegan Fridays, Sunday Fitness and Food.

 

Graham Crackers (Gluten Free/ Dairy Free/ Vegan/ Nut Free)

Summer is coming up fast! May marks the unofficial start of summer with both the Victoria Day and Memorial Day long weekends later this month. Summer also means camping, bon fires and smores. Yes I said smores!

How can you have summer without roasting marshmallows and making smores?

Graham Crackers

For the past few years I have bought the delicious commercially made graham crackers that are out there. I have also said to myself for the past few years that I would come up with my own recipe. Well a few of weeks ago I started playing with ingredients. The first couple of times, albeit delicious they were definitely not the proper consistency. Too runny. Then I finally got it down pat. Yes I would be making my own graham crackers this year!

Graham Crackers

My brilliant daughter came up with another suggestion. Melt chocolate ( I use Enjoy Life) and cover one side of the crackers. That way, when you are making smores you already have your chocolate!! Yes I said she was brilliant. Now it depends on how chocolatey you like your smores, as to whether you cover your whole batch or just half.

Graham Crackers

Now, you too can enjoy your own homemade smores!! Maybe next year I’ll make my own marshmallows. 🙂

Graham Crackers (Gluten Free/ Dairy Free/ Vegan/ Nut Free)

1 1/2 c. gluten free flour mix

3/4 tsp. xanthan gum

1 tsp. baking soda

1/2 tsp. ground cinnamon

1/2 c. coconut oil

3 Tbsp. maple syrup (honey if not vegan)

1/2 c. palm sugar

In a small bowl, whisk together flour mix, xanthan gum, baking soda and cinnamon. Set aside. In a medium size bowl, beat together coconut oil, maple syrup and palm sugar. When smooth mix in flour mixture. Your mixture will seem to dry. Don’t let it fool you. It will stick together.

Put mixture on top of a 9″ by 13″ piece of parchment paper. Press mixture together. Cover with another piece of parchment paper. Roll mixture out to between 1/4-1/8 of an inch thick. I push the extra bits back where they are needed. Cut your dough into 2″ by 2″ squares. I made 20. Put your dough into the fridge to set for about 30 minutes.

Preheat oven to 350 degrees.

Remove dough from the fridge. Cut your crackers apart so that they will bake as individual crackers. Bake for 9 minutes for 1/8″ and 10 minutes for 1/4″.  Let cool completely.

If you’d like to, melt dairy free chocolate and cover tops of half or all of your crackers to be smore ready!

These freeze well! They can also stay in a sealed container on the counter for up to 2 weeks.

Shared On: Healthy Vegan Fridays, Savoring Saturdays,, Allergy Free Wednesday.Sunday Fitness and Food.

Coconut Chocolate Chip Cookies (Paleo/ Soy Free/ Grainfree/ Vegan/ Gluten Free/ Dairy Free/ Nut Free)

Just so you all know, I have finally made it to Instagram!!! Yes, I am late to the game but I’m trying to figure it out! Definitely going to take a while to fully grasp it!

Please follow me on Instagram so I’m not too lonely there!! 😀

 https://www.instagram.com/sandisallergyfree/

You can also give me some pointers if you see things that I’m doing wrong. LOL

Now back to your regularly scheduled post…..

So a couple of weeks ago I was trying to make a recipe that just would not go as I wanted it to. I always bake my recipes at least three times, before sharing them with you. With that recipe I ended up with three different results. Getting frustrated, I need to just set that potential recipe aside for usually six months to a year. That is what happened with my Lemon Cake recipe. I had been making it a few times and just wasn’t happy with the results, then I tried it a year later tweaking a few things and voila, it turned out great!

Coconut Chocolate Chip Cookies

I was talking to my daughter on the phone while coming up with this recipe. Sometime I just start throwing ingredients into the bowl and see what happens. Everyone loved the first batch, but I thought they were just a bit too much like a macaroon. Don’t get me wrong, macaroons are delicious, but I already have a recipe for them. I wanted these to be more of a cookies texture. So I just tweaked a little bit and these beauties were created!

Coconut Chocolate Chip Cookies

 

When you bake them you have to be patient and let them completely cool and firm up. Believe me, the first time I made them I they just going to fell apart. That is because I like to try them warm to see if they are still great when they cool. I really thought the batch was going to crumbs, but when they completely cooled they stayed together just fine.

Coconut Chocolate Chip Cookies

 

Coconut Chocolate Chip Cookies (Paleo/ Grainfree/ Vegan/ Gluten Free/ Dairy Free/ Nut Free)

1/3 c. coconut oil (softened)

1/4 c. maple syrup (or honey for non-vegan)

1 gel egg** (or 1 regular egg for non-vegan)

1 tsp. vanilla (I use my homemade)

1/3 c. coconut flour

1/2 tsp. baking soda

1/8 tsp. sea salt

1 c. unsweetened shredded coconut

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

Preheat oven to 325 degrees

Cream together coconut oil, maple syrup, ‘egg’, and vanilla. Mix in coconut flour, baking soda and sea salt. Stir in shredded coconut and chocolate chips.

Roll dough into small one inch balls and place on parchment paper lined baking tray. Flatten or your cookies will be baked little balls.

Bake for 9-10 minutes. Now here’s the tricky part. You have to let these cookies “Totally” cool. I am talking a good half hour. If you don’t then they just fall apart. If you want to speed up the process, then cool them in the fridge.

Store in a sealed container on the counter for up to 5 days. Freezes well. Makes between 20-24 cookies.

**To make a gel egg mix together 1 Tbsp. ground chia with 3 Tbsp. water. Let sit for five minutes. Add in when egg is called for in recipe.

Shared On: Allergy Free Wednesday, Healthy Vegan Fridays, Gluten Free Fridays, Savoring Saturdays

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