Raw Raspberry Swirl Mini Cheesecakes

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I’ve been wanting to make these for a while now.  Finally got a big bucket of cashews on sale and decided to make them! Step by step instructions and recipe below … keep scrolling. Delicious!

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All raw ingredients, trying out this new local coconut oil.

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Line tins with parchment strips then press your date mixture down coming up about 1/3 of the tins.

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Pour cashew mixture over crust.

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Swirl raspberry with toothpick into filling. Place in freezer.

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Pop out of tins and remove parchment strips.

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Beauties!

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Decorate for pictures 🙂

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Recipe:

Raw Raspberry Mini “Cheesecakes”

Yield: 6 mini cakes

Crust:
•1 cup Whole Almonds
•1 cup Dates, soaked in warm water
•1/4 cup flaked coconut

Filling:
•1 cup Raw Cashews, soaked for at least 6 hours in cold water
•1/2 cup Frozen raspberries
•1/4 cup Raw honey, melted
•1/4 cup Virgin Coconut Oil, melted
•1/2 tsp pure Vanilla Extract
•2Tbsp Fresh squeezed lemon juice

Swirl top:
•1/2 Cup Raspberries  (if frozen, thaw)

Method:
1. Soak cashews for at least 6 hours in water. Pit and soak dates for 20 minutes.
2.In food processor pulse almonds and flaked coconut until crumbly, add soaked dates and process until you get sticky dough like texture.
3. Line muffin tin with strips of parchment for easy removal. Divide date mixture into 6 portions (I actually had extra that I used for “LÄRA Bars”) and press into bottom of prepared tins, coming up about 1/3 of the tins. Set aside.
4. Melt honey and coconut oil. In clean food processor process all filling ingredients until smooth. Divide over the 6 prepared crusts. Set aside and work quick with next step.
5. Process or blend your raspberries until liquidy. Divide over 6 prepared fillings and swirl in with toothpick. Place in freezer for at least 4 hours. I set mine overnight.
6. Pop out of muffin tins and peel off parchment. Sit out for 20 minutes before enjoying. Store in freezer.

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Enjoy!
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Coconut Peanut Butter Fudge Bites

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These little bites turned out delicious! Raw vegan, paleo and gluten free! I used some of these and crumbled on top of my homemade donuts yesterday (recipe here) Perfect little snacks. Recipe below⬇

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Ingredients:
6 Tbsp Coconut flour
•4 Tbsp almond meal
•2 Tbsp chopped dark chocolate or chocolate chips
•1/3 Cup soft coconut oil
•3 Tbsp maple syrup
•3 Tbsp natural peanut butter

Soften coconut oil and peanut butter (do not melt), mix in maple syrup, set aside. Combine coconut flour, almond meal and chocolate together in separate bowl, mix in coconut/peanut mixture and stir until well incorporated. Line small container with parchment and spread mixture into evenly. Place in freezer for about an hour until firm. Slice into bite size pieces (I made 20). Store in fridge or freezer.

Macros: (20)
Calories: 82 | Fat: 6g | Carbs: 4g | Protein: 1g

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Banana Bread Protein Donuts

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I just recently got my hands on a donut pan and finally got to make some donuts 🍩 These are low in fat and high in protein. Aka Pronuts!

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Recipe:

Ingredients
•1½ cup oats
•½ cup unsweetened applesauce
•½ cup whey protein powder (I used Kaizen Naturals vanilla whey)
•2 really ripe medium bananas
•1Tbsp fresh squeezed lemon juice
•1 tsp pure vanilla extract
•1 tsp baking soda
•1 tsp baking powder
•½ tsp salt
•1 tsp cinnamon
•1 Packet (1 tsp) stevia or 1/4 cup sweetener

Optional Icing:
•Plain fat free greek yogurt
•Vanilla protein powder

Optional toppings:
•Lindt mint dark chocolate, chopped
•Organic sprinkles
•Coconut PB Fudge Bites (recipe here)
•Chopped Nuts

Directions:
Preheat oven to 375ºC and grease donut pan. Blend all ingredients in blender or food processor until smooth and pour batter into ziplock bag, cut corner and pipe into donut pan. Bake for 10-12 minutes. Insert toothpick to ensure donuts are cooked thoroughly after 10mins, if no batter on pick then remove from oven and cool before icing. For icing take a few large scoops of greek yogurt and about 3/4 scoop of vanilla whey and mix until no clumps left. Dip donuts into mixture and top with optional toppings as desired. Makes 10 donuts.

Macros: (includes icing not topping/stevia used)
Calories: 100 | Fat: 1g | Carbs: 16g | Protein: 7g |

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Hope you enjoy!

Chocolate Peanut Butter Eggs

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I used to love eating Reese peanut butter eggs but they are full of sugar and other processed ingredients that I no longer put in my body. I made a healthy version of the Reese egg. No processed sugar and I used 85% dark cacao chocolate. I added peanuts and chopped chocolate to center as well. These are pretty simple to make but can be tricky with coating them … I usually have troubles but with patience you can get it done. Recipe below.

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Recipe:

Ingredients:
•1/2 Cup Peanut Butter
•1/4 Cup Almond Butter
•2 Tbsp Coconut Oil + •1Tbsp to coat
•1 Tbsp Maple Syrup
•1/4 Cup Chopped Peanuts
•2 Tbsp Chopped Dark Chocolate or Chocolate Chips + •100g to Coat (appx. 1 Cup chopped I used Lindt 85% Cacao bar)

Method:
Combine peanut butter, almond butter, 2Tbsp coconut oil and maple syrup in saucepan just until heated to stir together, remove from heat set aside to cool. Chop your peanuts and chocolate and once peanut butter mixture is cooled stir in peanuts and 2 Tbsp chopped chocolate, stir until just combined.  Place mixture in fridge/freezer to cool slightly about 20 minutes. Using 2 spoons create egg shapes with the mixture and place onto parchment paper, repeat with remaining mixture and place back in freezer to keep cool while you start your chocolate. Alternatively you can use chocolate molds or roll and shape with your hands (using your hands you will have to work quick). Melt 100g chocolate in double boiler with 1 Tbsp coconut oil, let cool slightly before coating peanut butter eggs. Coat your eggs with the chocolate using fork and spoon and then place onto clean parchment paper and place in fridge to harden shell. Store in fridge. Makes approximately 12-16 eggs.

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Devour!

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Protein Pancakes – 6 Recipes

So I share alot of my pancake recipes on Instagram but haven’t posted one on my blog in a while so I decided to share 5 6 recent high protein low fat pancake recipes! I use Kaizen Naturals whey for most of my recipes but any other whey will work just make sure the grams are the same when measuring. I also use casein to get the extra protein with little fat and carbs, if you don’t have any just replace it with more protein powder. All recipes have full macronutrient profile and include all toppings. Here we go ⬇

Pumpkin Protein Pancakes

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Ingredients:

Dry:
•1 scoop (31g) Kaizen Naturals chocolate natural whey protein powder 
•1/2 scoop (15.5g) Muscletech gourmet chocolate casein
•2Tbsp oat flour
•1/2 tsp cinnamon
•1/2 tsp baking powder
Wet:
1/2 Cup egg whites
•1/3 Cup pure pumpkin piree
Topping:
1/3 Cup frozen raspberries, thawed

Method:
Preheat frying pan with coconut oil over medium heat. Combine all dry ingredients in bowl then whisk in egg whites and pumpkin. Pour into preheated pan and fry until small bubbles form and sides start to dry, flip and cook for 30 more seconds. Repeat with remaining batter. Top with raspberries.

Macros:
Calories: 338 | Fat: 3g | Carbs: 24g | Protein: 55g

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Chocolate Protein Pancakes

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Ingredients:

Dry:
☆3Tbsp Oat flour
☆1-1/2 (46.5g) Scoop Kaizen Naturals chocolate natural whey protein
☆1/2 (15.5g) Scoop MuscleTech gourmet chocolate casein
☆1 scoop MuscleTech Glutamine (optional)
☆1/2 tsp cinnamon
☆1/2 tsp baking powder
Wet:
☆1/4 Cup unsweetened applesauce
☆1/2 Cup egg whites

Topping:
☆1/3 Cup 0% Greek yogurt
☆1/3 scoop (10g)KaizenNaturals Chocolate natural whey protein
➡Mix whey protein into Greek yogurt until smooth.
☆Raspberries
☆Sprinkles

Method:
Preheat frying pan with coconut oil over medium heat. Combine all dry ingredients in bowl then whisk in egg whites and applesauce. Pour into preheated pan and fry until small bubbles form and sides start to dry, flip and cook for 30 more seconds. Repeat with remaining batter. Layer with Greek yogurt and top with raspberries and sprinkles.

Macros (includes topping):
Calories: 538 | Fat: 5g | Carbs: 37g | Protein 85g

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Cookies & Cream Protein Pancakes

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Ingredients:
•1 Scoop (44g)Allmax HexPro  Cookies & Cream protein powder 
•½ Scoop (15.5g) Muscletech gourmet milk chocolate casein
•3 Tbsp Oat flour
•½ tsp baking powder
•½ tsp cinnamon
•¼ cup egg whites
•¼ cup unsweetened applesauce
•Splash of almond milk

Method:
Whisk together dry ingredients until well combined.  Add in egg whites and applesauce, whisking until combined, add in almond milk as needed to get right consistency.  Fry in preheated pan appx. 1 min per side. Serve with topping.

Topping:
•0% Greek yogurt
•1% cottage cheese
•Allmax Hexpro Cookies & Cream protein powder
•Chopped 70% Lindt Cacao Square

Method:
In food processor combine greek yogurt, cottage cheese and protein powder until smooth ( I didn’t measure but about 1/3 cup each yogurt, cheese and 1/2 scoop protein – used for two servings). Layer pancakes and top with chopped chocolate. Enjoy!

Macros:
Calories: 530 | Fat: 10g | Carbs: 39g | Protein: 70g
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Vanilla Protein Pancakes with Berries

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Ingredients:

Dry:
🍓3 Tbsp oat flour
🍓1 scoop Kaizen Naturals vanilla natural whey protein
🍓3 Tbsp Muscletech vanilla ice cream platinum casein
🍓1/2 tsp cinnamon
🍓1/2 tsp baking powder
Wet:
🍓1/4 cup unsweetened apple sauce
🍓1/2 cup egg whites
🍓1/2 tsp pure vanilla extract
Topping:
🍓1/2 cup frozen raspberries, melted
🍓2 small strawberries, chopped.

Method:
Combine dry ingredients then add wet. Whisk until well combined (if need more liquid add some almond milk, I didn’t). Fry in preheated frying pan. Serve and top with berries.

Macros including topping:
Calories: 399 | Carbs: 36g | Fat: 5g | Protein 55g
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Chocolate Peanut Butter Banana Protein Pancakes

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Ingredients:

Dry:
•1 scoop chocolate whey protein
•1/3 cup oats
•1/2 tsp baking powder
•1/2 tsp cinnamon
Wet:
•1/2 banana mashed
•1 egg
•2 tsp peanut butter at room temp mixed with 2 Tbsp almond milk 
•1/4 cup almond milk (may need more)

Method:
Combine dry ingredients in bowl, set aside.  In another small bowl mash peanut butter with 2 Tbsp almond milk until liquidy, mash banana into peanut butter then whisk in egg and almond milk, add to dry ingredients and whisk until smooth adding more almond milk if needed.  Cook in preheated pan. For the drizzle I did the same with peanut butter and almond milk to get liquidy drizzle, also I melted a square of 85% Lindt cacao chocolate and whisked in a couple tablespoons of coconut milk until I got drizzle texture. Topped with remaining 1/2 banana.  Enjoy.

Macros: (includes all toppings)
Calories: 502 | Carbs: 54g | Protein: 35g | Fat: 19g
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Shamrock Vanilla Protein Pancakes

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Pancake ingredients :

🍀1/4 cup large flake oats
🍀1 scoop Kaizen Naturals vanilla whey protein
🍀1/2 tsp cinnamon
🍀1/4 cup unsweetened apple sauce
🍀1/2 cup egg whites
🍀1/2 tsp pure vanilla extract
🍀1 cup spinach

Topping:
🍀3/4 cup blueberries
🍀1 tsp coconut palm sugar

Method:
Start blueberries and coconut sugar in saucepan, bring to a boil, reduce heat and simmer until thick. Combine all pancake ingredients in small blender (I used my handy personal Duronic blender). Pour palm size cakes in preheated frying pan, flip when you start to see air bubbles form on top. Serve and top with berry compote.

Macros including topping:
Calories: 363 | Carbs: 41g | Fat: 3g | Protein 43g |

That last one was a bonus! Happy Easter everyone🐰🍫🐇✌

Carrot Cake Muffins

These mini carrot cakes turned out really moist and dense but that’s how I like them, hope you enjoy! High in vitamin A they are a great snack!

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Recipe:

Yield 12-16

DRY:
•1½ Cups Spelt flour
•1 tsp baking powder
•Pinch salt
•1 tsp cinnamon
•½ Cup Xylitol / Coconut Sugar (I used ¼ Cup each or use preferred)
•1/3 Cup Raisins
•1/3 Cup walnuts, roughly chopped
WET:
•2/3 Cup unsweetened applesauce
•¼ Cup coconut oil, melted  
•2 tsp pure vanilla extract
•¼ Cup almond milk or use preferred
•1 packed Cup shredded carrot

➡Preheat oven to 350º and line muffin tins (I used square silicone liners). Combine dry ingredients in large bowl, set aside. In separate bowl combine all wet ingredients and then pour into dry ingredients, folding in and placing immediately into prepared muffin cups. Bake 20 minutes, allow to cool before removing from tray/liners. If frosting desired, allow muffins to
cool in fridge before frosting.

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Optional:

CREAM CHEESE ICING

•250g Cream cheese
•3 Tbsp 0% greek yogurt
•1/3 Cup organic powdered sugar
•1 tsp pure vanilla extract

➡Combine all ingredients in food processor and process until smooth and creamy. Pipe muffins and sprinkle with more chopped walnuts.

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