desserts and sweet snacks
Chocolate Coconut Cups
Excerpt from Cancer-Free with Food book by Liana Werner-Gray as seen on Dr Gundry Podcast
This is the recipe that helped me convert my chocolate-and-coconut-butter cravings to a much healthier one. Before I created this recipe I was eating the conventional version that we all know so well, the one with sugar, non-organic dairy and preservatives . . . a dangerous combination! When I first made these I was over the moon delighted—I could enjoy my favorite chocolate-nut combination but in a much healthier way, where I was actually getting anti-oxidants, vitamin E and protein. Have your chocolate cup and eat it too!Total time: 35 minutes Makes 13 coconut butter cups
Ingredients:
3/4 cup cacao butter
3 tablespoons Phresh cacao powder
1/2 cup organic gemini tigermut flour
3 tablespoons monk fruit sweetener
13 teaspoons nutiva coconut mana
13 mini (1 -inch diameter) paper baking cups
Actions:
This is the recipe that helped me convert my chocolate-and-coconut-butter cravings to a much healthier one. Before I created this recipe I was eating the conventional version that we all know so well, the one with sugar, non-organic dairy and preservatives . . . a dangerous combination! When I first made these I was over the moon delighted—I could enjoy my favorite chocolate-nut combination but in a much healthier way, where I was actually getting anti-oxidants, vitamin E and protein. Have your chocolate cup and eat it too!Total time: 35 minutes Makes 13 coconut butter cups
Ingredients:
3/4 cup cacao butter
3 tablespoons Phresh cacao powder
1/2 cup organic gemini tigermut flour
3 tablespoons monk fruit sweetener
13 teaspoons nutiva coconut mana
13 mini (1 -inch diameter) paper baking cups
Actions:
- Melt the cacao butter in the sun or over very low heat on the stove. Once melted, add the cacao powder, tigernut flour and monk fruit, mixing well.
- Spoon 1 teaspoon of the chocolate mixture into each baking cup, filling of the way. Reserve the other of the mixture for the top of the cups.
- Put the baking cups in the freezer for 5 minutes to set.
- Remove the cups from the freezer and add 1 teaspoon coconut butter. Each cup should now be full.
- Add 1 teaspoon of the remainder of the chocolate mixture into the baking cups.
- Place the cups in the freezer again and allow to set for 15 minutes.
Tigernut Cookie Dough
Excerpt from Cancer-Free with Food book by Liana Werner-Gray as seen on Dr Gundry Podcast
This cookie dough doesn’t need eggs or butter to make it delicious. It’s unbelievably buttery made with tigermut flour and coconut oil. You can also bake these cookies for a Melt-In-Your Mouth Chocolate Chip experience.
Total time: 10 minutes Makes 12 balls
Ingredients:
2 cups Tigermut Flour
1 teaspoon pure vanilla extract
5 teaspoons monk fruit sweetener
1/4 teaspoon Redmond sea salt
1 tablespoon Nutiva buttery coconut oil
2 tablespoons Lily's chocolate chips or Sunfoods cacao nibs
Actions:
Combine all the ingredients, except for the chocolate chips, in a large bowl and mix until well combined. The dough should be moist, so add a dash of water if needed.
Stir the chocolate chips into the dough.
Roll the dough into 12 balls, then press them into cookie shapes. They’re ready to eat!
Tips:
CLASSIC THREE-INGREDIENT CHOCOLATE BALLS
This recipe is made with just three ingredients, so it will be easy for you to remember how to make it for the rest of your life. Making healthy chocolate is easier than you may think. This is one of the most popular recipes I offer. This chocolate can stay fresh in the fridge for 14 days and in the freezer for three months. I also love to add almond butter or peanut butter to these balls for another flavor. And you can roll them in any superfood you like—for example, coconut or goji berries. These make beautiful-looking truffles, excellent gifts to give others too! And you can shape the chocolate mixture into balls or pat them into squares to make brownies.
Total time: 10 minutes
Makes 12 balls
Ingredients:
1 cup almond flour/nut meal (finely ground almonds or other nuts)
1/4 cup cacao powder
3 tablespoons maple syrup or raw honey
Actions:
1. Mix the nut meal, cacao powder, and maple syrup in a bowl.
2. Roll the mixture into 12 balls.
Tips:
• Add 1/4 teaspoon sea salt and 1/4 teaspoon pure vanilla extract for enhanced flavor.
• Add essential oils (therapeutic-grade only): cinnamon, orange, peppermint, tangerine—start with 1 drop and then increase to 2 to 3 drops according to your preference.
• You can use this mixture to make brownies (just form the mixture into squares) or a dessert pie (simply press into a pie plate with your fingertips).
• Roll them super foods including shredded coconut, goji berries, hemp seeds or cacao nibs.
Variations:
• Add 1/4 teaspoon pure vanilla extract for Chocolate-Vanilla Balls.
• Add 1/4 teaspoon sea salt for Salty Chocolate Balls.
• Add 1 to 2 tablespoons almond butter or peanut butter.
• Add a dash of chlorella or spirulina powder to make Alkaline Chocolate Balls.
• Add a dash of turmeric to make Turmeric Chocolate Balls.
Calories: 73 | Protein: 2.3g | Carbs: 6.3g | Dietary Fiber: 1.3g | Fat: 4.8g |
Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 2.3mg | Calcium: 25.1mg |
Iron: 0.6mg | Magnesium: 39mg | Potassium: 36.6mg
RAW CHOCOLATE CHIP COOKIE DOUGH
This cookie dough doesn’t need eggs or butter to make it delicious. It’s unbelievably buttery made with almond flour and coconut oil. You can also bake these cookies for a Melt-In-Your Mouth Chocolate Chip experience.
Total time: 10 minutes
Makes 12 balls
Ingredients:
2 cups almond meal/flour (or Tigernut flour)
1 teaspoon pure vanilla extract
5 teaspoons maple syrup
1/4 teaspoon sea salt
1 tablespoon coconut oil
2 tablespoons organic chocolate chips or cacao nibs
Actions:
Combine all the ingredients, except for the chocolate chips, in a large bowl and mix until well combined. The dough should be moist, so add a dash of water if needed. Stir the chocolate chips into the dough. Roll the dough into 12 balls, then press them into cookie shapes. They’re ready to eat!
Tips:
1. Roll the dough balls in cacao powder.
2. Use tigernut flour if you have a nut allergy or want to go nut-free.
3. Use medium-chain triglyceride (MCT) oil.
4. Bake in the oven at 325ºF for 8 minutes.
Variations:
• Use 1 cup cashew nuts blended into a flour, and 1 cup gluten-free oats for Healthy Cashew Oatmeal Cookies.
• Preheat the oven to 325ºF and bake for 7 minutes for Melt in-Your Mouth Baked Chocolate Chip Cookies.
Calories: 136 | Protein: 4.1g | Carbs: 7g | Dietary Fiber: 2g | Fat: 11g | Vitamin
C: 0mg | Vitamin D: 0 IU | Vitamin E: 4.7mg | Calcium: 42.8mg | Iron:
0.8mg | Magnesium: 53.9mg | Potassium: 6.4mg
MINI CASHEW CHEESECAKES
You’ll need 20 small paper cupcake cups for this recipe. You can also make a regular-size cheesecake (recipe to come).
Total time: 10 minutes
Makes 20 mini cheesecakes
Ingredients:
3 cups cashew nuts
1/2 cup lemon juice
3/4 cup maple syrup
3/4 cup coconut oil
1 tablespoon pure vanilla extract
1/8 teaspoon sea salt
Actions:
1. Put all the ingredients in a high-speed blender and whip until completely smooth.
2. Spoon 1 heaping tablespoon of the cheesecake mixture into each paper cupcake cup.
3. Set in the freezer for 6 minutes. Enjoy!
Tips:
• Soak the cashews for 3 hours to make them softer and easier to blend.
• You will absolutely need a high-speed blender to make these creamy and without any chunks.
• Place a pecan, walnut, or macadamia nut on the top of each cupcake for decoration and texture.
• Keep these in the freezer or fridge and they’ll set harder.
• If you have a metal cupcake tray, it can help to hold the cupcakes while they are setting.
Calories: 214.2 | Protein: 3.5g | Carbs: 14.4g | Dietary Fiber: 0.6g | Fat: 16.3g
| Vitamin C: 2.4mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 19mg |
Iron: 1.3mg | Magnesium: 59.9mg | Potassium: 161.4 mg
CHOCOLATE-AVOCADO MOUSSE
I recommend using a powerful blender for this recipe, to whip it up so it has the same texture as traditional mousse. When it’s whipped like this, it’s super smooth with no chunks, the avocado is unrecognizable, and it’s unbelievably creamy and delicious.
Total time: 5 minutes
Makes 1 serving
Ingredients:
1 avocado
2 tablespoons cacao powder, or more to taste
2 tablespoons raw honey or maple syrup, or more to taste
Actions:
1. Blend all the ingredients in a food processor until smooth and creamy. Alternatively, you can mash the avocado with a fork in a bowl, and then add the cacao powder and honey.
2. Add more cacao if you want a more chocolaty mousse. Add more honey if you want a sweeter mousse.
Tips:
• Serve this mousse with fresh raspberries or strawberries.
• Add a dash of pure vanilla extract for enhanced flavor.
• Served this mousse on top of Chocolate Brownies, ice cream, or cupcakes.
• Add a tablespoon of MCT oil for added health benefits.
• Add a drop of peppermint essential oil or extract if you like the chocolate-mint combo.
Calories: 489.2 | Protein: 6.1g | Carbs: 57.7g | Dietary Fiber: 15.5g | Fat:
30.4g | Vitamin C: 20.3mg | Vitamin D: 0 IU | Vitamin E: 4.1mg | Calcium:
26.6mg | Iron: 2.7mg | Magnesium: 127.1mg | Potassium: 1,170mg
CHOCOLATE SAUCE
This sauce is a true game changer! It’s so creamy, smooth and thick, it’s ideal as a dip for strawberries and other fruits. Chocolate
Sauce also makes a great topping for Plant-Based Ice Cream, Classic Three-Ingredient Chocolate Balls, and even the Raw Cookie Dough.
Total time: 5 minutes
Makes six 1/4-cup servings
Ingredients:
2/3 cup cacao powder
1/2 cup maple syrup
1/4 cup extra-virgin coconut oil
Actions:
Combine the ingredients in a blender and blend on high speed until they become a smooth sauce.
Tips:
• For a more intense chocolate flavor, add more cacao powder.
• For a sweeter flavor, add more maple syrup.
• If you want the recipe to be raw, substitute raw honey for the maple syrup.
• You can also make this without a blender. Use a bowl and a spoon.
• Add the chocolate sauce to the inside of raspberries for Stuffed Raspberries.
Variations:
• Add 3/4 cup raspberries for Chocolate Raspberry Sauce.
• Add 3/4 cup cherries for Chocolate Cherry Sauce.
Calories: 184.8 | Protein: 1.7g | Carbs: 23.2g | Dietary Fiber: 1.7g | Fat: 9.5g |
Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 0mg | Calcium:
ICE CREAM BITES WITH CHOCOLATE SAUCE
This is my favorite ice cream recipe ever! I am so excited for you to try this—particularly if you love the combo of ice cream and
chocolate sauce. These bites are so nutrient-dense that they are quite satisfying.
Total time: 10 minutes
Makes 15 bites
Ingredients:
Ice cream:
1 1/2 cups cashews, soaked for 4 hours
1 small lemon
1/2 cup maple syrup
1/4 cup coconut oil
1 tablespoon vanilla extract
Dash of sea salt
2 teaspoons maca powder or lucama powder, optional
Chocolate sauce:
2/3 cup cacao powder
1/2 cup maple syrup
1/4 cup coconut oil
Actions:
1. Combine all the ice cream ingredients in a blender and blend on high speed until they become smooth. There should be absolutely no lumps whatsoever. Scoop the ice cream mixture onto a baking tray lined with paper and place in the freezer. They will set in 1 to 2 hours. Clean the blender basin so you can use it again.
2. Once the bites are set, make the chocolate sauce by putting the ingredients in the blender and mixing them until smooth and whipped. Add a spoonful to each ice cream bite. They are ready to eat! Keep them in the freezer and they will set even harder.
Tip:
Soak the cashews for 4 hours to get a creamy, easier-to-whip ice cream.
Calories: 209.1 | Protein: 3.1g | Carbs: 20.8g | Dietary Fiber: 1.2g | Fat: 13g |
Vitamin C: 2.1mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 27.6mg |
Iron: 1.4mg | Magnesium: 67mg | Potassium: 199.5mg
Roasted Hazelnut Chocolate Block
Total time: 1 hour
Makes 1 block, serves 8
Ingredients:
1 cup cacao butter, not melted
2 tablespoons cacao powder
3 tablespoons raw honey or maple syrup
1 cup almond meal (or hemp seeds blended into a powdered form)
1/2 cup roasted hazelnuts
Actions:
1. Melt the cacao butter either in the sun or over very low heat on the stove.
2. Place the melted cacao butter, cacao powder, and honey in a bowl, stirring well so the mixture is thoroughly blended.
3. Add the almond meal to the bowl and stir until the mixture is smooth.
4. Pour the mixture into chocolate molds or a baking dish, add halzenuts on top, and then let set in the freezer or fridge until hard.
Tips:
• The finer the almond meal, the smoother the chocolate will be.
• To get all the cacao butter out of the saucepan, add a tablespoon of almond meal and stir it around to soak up the cacao butter.
• Bonus to working with this ingredient: Cacao butter makes a great skin moisturizer!
Variations:
• Add raisins, blueberries, and sultanas to make a Chocolate-Fruit Block.
• Add a dash of turmeric and reishi mushroom powder to make Medicinal Healing Turmeric Chocolate.
Calories: 439.25 | Protein: 5.4g | Carbs: 12.6g | Dietary Fiber: 3.1g | Fat:
43.7g | Vitamin C: 0.94mg | Vitamin D: 0 IU | Vitamin E: 5.7mg | Calcium:
46.7mg | Iron: 0.68mg | Magnesium: 72mg | Potassium: 123.5mg
CHOCOLATE ALMOND BUTTER CUPS
This is the recipe that helped me convert my chocolate-and-peanut- butter cravings to a much healthier one. Before I created this recipe I was eating the conventional version that we all know so well, the one with sugar, non-organic dairy and preservatives... a dangerous combination! When I first made these I was over the moon delighted—I could enjoy my favorite chocolate-nut combination but in a much healthier way, where I was actually getting anti-oxidants, vitamin E and protein. Have your chocolate
cup and eat it too!
Total time: 35 minutes
Makes 13 almond butter cups
Ingredients:
3/4 cup cacao butter
3 tablespoons cacao powder
1/2 cup almond meal
3 tablespoons maple syrup
13 teaspoons almond butter (just over 1/4 cup)
13 mini (1 5/8-inch diameter) paper baking cups
Actions:
1. Melt the cacao butter in the sun or over very low heat on the stove. Once melted, add the cacao powder, almond meal, and maple syrup, mixing well. Taste, and then add more cacao if you prefer darker chocolate, and more maple syrup if you prefer a sweeter taste.
2. Spoon 1 teaspoon of the chocolate mixture into each baking cup, filling 1/3 of the way. Reserve the other 1/2 of the mixture for the top of the cups.
3. Put the baking cups in the freezer for 5 minutes to set.
4. Remove the cups from the freezer and add 1 teaspoon peanut butter to each. Each cup should now be 2/3 full.
5. Add 1 1/2 teaspoons of the remainder of the chocolate mixture into the baking cups.
6. Place the cups in the freezer again and allow to set for 15 minutes.
Tips:
• Use your favorite nut butter.
• Add sea salt to the nut butter, to taste.
Variations:
• Substitute peanuts for almonds for Chocolate Peanut Butter Cups.
• Substitute the peanuts and almond meal for sunflower seeds for nut-free Chocolate Sunflower Cups.
Calories: 184.7 | Protein: 2.2g | Carbs: 5.7g | Dietary Fiber: 1.2g | Fat: 18.1g |
Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 2.3mg | Calcium: 32.4mg |
Iron: 0.5mg | Magnesium: 36mg | Potassium: 69.7mg
CHOCOLATE-COVERED STRAWBERRIES
Total time: 10 minutes
Make 4 servings
Ingredients:
1 batch Chocolate Sauce
2 cups strawberries
Actions:
Dip the strawberries into the Chocolate Sauce and place on a tray. Let set for a few minutes in the freezer to harden the sauce or eat right away!
Variations:
Dip different kinds of nuts and fruits in the Chocolate Sauce.
Try:
• Chocolate-Covered Macadamia Nuts
• Chocolate-Covered Almonds
• Chocolate-Covered Blueberries
• Chocolate-Covered Hazelnuts
• Chocolate-Covered Bananas
• Chocolate-Covered Pomegranate Clusters
• Chocolate-Filled Raspberries!
Calories: 300.3 | Protein: 3.1g | Carbs: 40.3g | Dietary Fiber: 4.1g | Fat: 14.5g |
Vitamin C: 42.3mg | Vitamin D: 0 IU | Vitamin E: 0.2mg | Calcium: 52.3mg
| Iron: 2.2mg | Magnesium: 108.4mg | Potassium: 426.9mg
This cookie dough doesn’t need eggs or butter to make it delicious. It’s unbelievably buttery made with tigermut flour and coconut oil. You can also bake these cookies for a Melt-In-Your Mouth Chocolate Chip experience.
Total time: 10 minutes Makes 12 balls
Ingredients:
2 cups Tigermut Flour
1 teaspoon pure vanilla extract
5 teaspoons monk fruit sweetener
1/4 teaspoon Redmond sea salt
1 tablespoon Nutiva buttery coconut oil
2 tablespoons Lily's chocolate chips or Sunfoods cacao nibs
Actions:
Combine all the ingredients, except for the chocolate chips, in a large bowl and mix until well combined. The dough should be moist, so add a dash of water if needed.
Stir the chocolate chips into the dough.
Roll the dough into 12 balls, then press them into cookie shapes. They’re ready to eat!
Tips:
- Roll the dough balls in cacao powder for extra flavor.
- Use medium-chain triglyceride (MCT) oil.
- Preheat the oven to 325oF and bake for 7 minutes for Melt- in-Your Mouth Baked Chocolate Chip Cookies.
CLASSIC THREE-INGREDIENT CHOCOLATE BALLS
This recipe is made with just three ingredients, so it will be easy for you to remember how to make it for the rest of your life. Making healthy chocolate is easier than you may think. This is one of the most popular recipes I offer. This chocolate can stay fresh in the fridge for 14 days and in the freezer for three months. I also love to add almond butter or peanut butter to these balls for another flavor. And you can roll them in any superfood you like—for example, coconut or goji berries. These make beautiful-looking truffles, excellent gifts to give others too! And you can shape the chocolate mixture into balls or pat them into squares to make brownies.
Total time: 10 minutes
Makes 12 balls
Ingredients:
1 cup almond flour/nut meal (finely ground almonds or other nuts)
1/4 cup cacao powder
3 tablespoons maple syrup or raw honey
Actions:
1. Mix the nut meal, cacao powder, and maple syrup in a bowl.
2. Roll the mixture into 12 balls.
Tips:
• Add 1/4 teaspoon sea salt and 1/4 teaspoon pure vanilla extract for enhanced flavor.
• Add essential oils (therapeutic-grade only): cinnamon, orange, peppermint, tangerine—start with 1 drop and then increase to 2 to 3 drops according to your preference.
• You can use this mixture to make brownies (just form the mixture into squares) or a dessert pie (simply press into a pie plate with your fingertips).
• Roll them super foods including shredded coconut, goji berries, hemp seeds or cacao nibs.
Variations:
• Add 1/4 teaspoon pure vanilla extract for Chocolate-Vanilla Balls.
• Add 1/4 teaspoon sea salt for Salty Chocolate Balls.
• Add 1 to 2 tablespoons almond butter or peanut butter.
• Add a dash of chlorella or spirulina powder to make Alkaline Chocolate Balls.
• Add a dash of turmeric to make Turmeric Chocolate Balls.
Calories: 73 | Protein: 2.3g | Carbs: 6.3g | Dietary Fiber: 1.3g | Fat: 4.8g |
Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 2.3mg | Calcium: 25.1mg |
Iron: 0.6mg | Magnesium: 39mg | Potassium: 36.6mg
RAW CHOCOLATE CHIP COOKIE DOUGH
This cookie dough doesn’t need eggs or butter to make it delicious. It’s unbelievably buttery made with almond flour and coconut oil. You can also bake these cookies for a Melt-In-Your Mouth Chocolate Chip experience.
Total time: 10 minutes
Makes 12 balls
Ingredients:
2 cups almond meal/flour (or Tigernut flour)
1 teaspoon pure vanilla extract
5 teaspoons maple syrup
1/4 teaspoon sea salt
1 tablespoon coconut oil
2 tablespoons organic chocolate chips or cacao nibs
Actions:
Combine all the ingredients, except for the chocolate chips, in a large bowl and mix until well combined. The dough should be moist, so add a dash of water if needed. Stir the chocolate chips into the dough. Roll the dough into 12 balls, then press them into cookie shapes. They’re ready to eat!
Tips:
1. Roll the dough balls in cacao powder.
2. Use tigernut flour if you have a nut allergy or want to go nut-free.
3. Use medium-chain triglyceride (MCT) oil.
4. Bake in the oven at 325ºF for 8 minutes.
Variations:
• Use 1 cup cashew nuts blended into a flour, and 1 cup gluten-free oats for Healthy Cashew Oatmeal Cookies.
• Preheat the oven to 325ºF and bake for 7 minutes for Melt in-Your Mouth Baked Chocolate Chip Cookies.
Calories: 136 | Protein: 4.1g | Carbs: 7g | Dietary Fiber: 2g | Fat: 11g | Vitamin
C: 0mg | Vitamin D: 0 IU | Vitamin E: 4.7mg | Calcium: 42.8mg | Iron:
0.8mg | Magnesium: 53.9mg | Potassium: 6.4mg
MINI CASHEW CHEESECAKES
You’ll need 20 small paper cupcake cups for this recipe. You can also make a regular-size cheesecake (recipe to come).
Total time: 10 minutes
Makes 20 mini cheesecakes
Ingredients:
3 cups cashew nuts
1/2 cup lemon juice
3/4 cup maple syrup
3/4 cup coconut oil
1 tablespoon pure vanilla extract
1/8 teaspoon sea salt
Actions:
1. Put all the ingredients in a high-speed blender and whip until completely smooth.
2. Spoon 1 heaping tablespoon of the cheesecake mixture into each paper cupcake cup.
3. Set in the freezer for 6 minutes. Enjoy!
Tips:
• Soak the cashews for 3 hours to make them softer and easier to blend.
• You will absolutely need a high-speed blender to make these creamy and without any chunks.
• Place a pecan, walnut, or macadamia nut on the top of each cupcake for decoration and texture.
• Keep these in the freezer or fridge and they’ll set harder.
• If you have a metal cupcake tray, it can help to hold the cupcakes while they are setting.
Calories: 214.2 | Protein: 3.5g | Carbs: 14.4g | Dietary Fiber: 0.6g | Fat: 16.3g
| Vitamin C: 2.4mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 19mg |
Iron: 1.3mg | Magnesium: 59.9mg | Potassium: 161.4 mg
CHOCOLATE-AVOCADO MOUSSE
I recommend using a powerful blender for this recipe, to whip it up so it has the same texture as traditional mousse. When it’s whipped like this, it’s super smooth with no chunks, the avocado is unrecognizable, and it’s unbelievably creamy and delicious.
Total time: 5 minutes
Makes 1 serving
Ingredients:
1 avocado
2 tablespoons cacao powder, or more to taste
2 tablespoons raw honey or maple syrup, or more to taste
Actions:
1. Blend all the ingredients in a food processor until smooth and creamy. Alternatively, you can mash the avocado with a fork in a bowl, and then add the cacao powder and honey.
2. Add more cacao if you want a more chocolaty mousse. Add more honey if you want a sweeter mousse.
Tips:
• Serve this mousse with fresh raspberries or strawberries.
• Add a dash of pure vanilla extract for enhanced flavor.
• Served this mousse on top of Chocolate Brownies, ice cream, or cupcakes.
• Add a tablespoon of MCT oil for added health benefits.
• Add a drop of peppermint essential oil or extract if you like the chocolate-mint combo.
Calories: 489.2 | Protein: 6.1g | Carbs: 57.7g | Dietary Fiber: 15.5g | Fat:
30.4g | Vitamin C: 20.3mg | Vitamin D: 0 IU | Vitamin E: 4.1mg | Calcium:
26.6mg | Iron: 2.7mg | Magnesium: 127.1mg | Potassium: 1,170mg
CHOCOLATE SAUCE
This sauce is a true game changer! It’s so creamy, smooth and thick, it’s ideal as a dip for strawberries and other fruits. Chocolate
Sauce also makes a great topping for Plant-Based Ice Cream, Classic Three-Ingredient Chocolate Balls, and even the Raw Cookie Dough.
Total time: 5 minutes
Makes six 1/4-cup servings
Ingredients:
2/3 cup cacao powder
1/2 cup maple syrup
1/4 cup extra-virgin coconut oil
Actions:
Combine the ingredients in a blender and blend on high speed until they become a smooth sauce.
Tips:
• For a more intense chocolate flavor, add more cacao powder.
• For a sweeter flavor, add more maple syrup.
• If you want the recipe to be raw, substitute raw honey for the maple syrup.
• You can also make this without a blender. Use a bowl and a spoon.
• Add the chocolate sauce to the inside of raspberries for Stuffed Raspberries.
Variations:
• Add 3/4 cup raspberries for Chocolate Raspberry Sauce.
• Add 3/4 cup cherries for Chocolate Cherry Sauce.
Calories: 184.8 | Protein: 1.7g | Carbs: 23.2g | Dietary Fiber: 1.7g | Fat: 9.5g |
Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 0mg | Calcium:
ICE CREAM BITES WITH CHOCOLATE SAUCE
This is my favorite ice cream recipe ever! I am so excited for you to try this—particularly if you love the combo of ice cream and
chocolate sauce. These bites are so nutrient-dense that they are quite satisfying.
Total time: 10 minutes
Makes 15 bites
Ingredients:
Ice cream:
1 1/2 cups cashews, soaked for 4 hours
1 small lemon
1/2 cup maple syrup
1/4 cup coconut oil
1 tablespoon vanilla extract
Dash of sea salt
2 teaspoons maca powder or lucama powder, optional
Chocolate sauce:
2/3 cup cacao powder
1/2 cup maple syrup
1/4 cup coconut oil
Actions:
1. Combine all the ice cream ingredients in a blender and blend on high speed until they become smooth. There should be absolutely no lumps whatsoever. Scoop the ice cream mixture onto a baking tray lined with paper and place in the freezer. They will set in 1 to 2 hours. Clean the blender basin so you can use it again.
2. Once the bites are set, make the chocolate sauce by putting the ingredients in the blender and mixing them until smooth and whipped. Add a spoonful to each ice cream bite. They are ready to eat! Keep them in the freezer and they will set even harder.
Tip:
Soak the cashews for 4 hours to get a creamy, easier-to-whip ice cream.
Calories: 209.1 | Protein: 3.1g | Carbs: 20.8g | Dietary Fiber: 1.2g | Fat: 13g |
Vitamin C: 2.1mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 27.6mg |
Iron: 1.4mg | Magnesium: 67mg | Potassium: 199.5mg
Roasted Hazelnut Chocolate Block
Total time: 1 hour
Makes 1 block, serves 8
Ingredients:
1 cup cacao butter, not melted
2 tablespoons cacao powder
3 tablespoons raw honey or maple syrup
1 cup almond meal (or hemp seeds blended into a powdered form)
1/2 cup roasted hazelnuts
Actions:
1. Melt the cacao butter either in the sun or over very low heat on the stove.
2. Place the melted cacao butter, cacao powder, and honey in a bowl, stirring well so the mixture is thoroughly blended.
3. Add the almond meal to the bowl and stir until the mixture is smooth.
4. Pour the mixture into chocolate molds or a baking dish, add halzenuts on top, and then let set in the freezer or fridge until hard.
Tips:
• The finer the almond meal, the smoother the chocolate will be.
• To get all the cacao butter out of the saucepan, add a tablespoon of almond meal and stir it around to soak up the cacao butter.
• Bonus to working with this ingredient: Cacao butter makes a great skin moisturizer!
Variations:
• Add raisins, blueberries, and sultanas to make a Chocolate-Fruit Block.
• Add a dash of turmeric and reishi mushroom powder to make Medicinal Healing Turmeric Chocolate.
Calories: 439.25 | Protein: 5.4g | Carbs: 12.6g | Dietary Fiber: 3.1g | Fat:
43.7g | Vitamin C: 0.94mg | Vitamin D: 0 IU | Vitamin E: 5.7mg | Calcium:
46.7mg | Iron: 0.68mg | Magnesium: 72mg | Potassium: 123.5mg
CHOCOLATE ALMOND BUTTER CUPS
This is the recipe that helped me convert my chocolate-and-peanut- butter cravings to a much healthier one. Before I created this recipe I was eating the conventional version that we all know so well, the one with sugar, non-organic dairy and preservatives... a dangerous combination! When I first made these I was over the moon delighted—I could enjoy my favorite chocolate-nut combination but in a much healthier way, where I was actually getting anti-oxidants, vitamin E and protein. Have your chocolate
cup and eat it too!
Total time: 35 minutes
Makes 13 almond butter cups
Ingredients:
3/4 cup cacao butter
3 tablespoons cacao powder
1/2 cup almond meal
3 tablespoons maple syrup
13 teaspoons almond butter (just over 1/4 cup)
13 mini (1 5/8-inch diameter) paper baking cups
Actions:
1. Melt the cacao butter in the sun or over very low heat on the stove. Once melted, add the cacao powder, almond meal, and maple syrup, mixing well. Taste, and then add more cacao if you prefer darker chocolate, and more maple syrup if you prefer a sweeter taste.
2. Spoon 1 teaspoon of the chocolate mixture into each baking cup, filling 1/3 of the way. Reserve the other 1/2 of the mixture for the top of the cups.
3. Put the baking cups in the freezer for 5 minutes to set.
4. Remove the cups from the freezer and add 1 teaspoon peanut butter to each. Each cup should now be 2/3 full.
5. Add 1 1/2 teaspoons of the remainder of the chocolate mixture into the baking cups.
6. Place the cups in the freezer again and allow to set for 15 minutes.
Tips:
• Use your favorite nut butter.
• Add sea salt to the nut butter, to taste.
Variations:
• Substitute peanuts for almonds for Chocolate Peanut Butter Cups.
• Substitute the peanuts and almond meal for sunflower seeds for nut-free Chocolate Sunflower Cups.
Calories: 184.7 | Protein: 2.2g | Carbs: 5.7g | Dietary Fiber: 1.2g | Fat: 18.1g |
Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 2.3mg | Calcium: 32.4mg |
Iron: 0.5mg | Magnesium: 36mg | Potassium: 69.7mg
CHOCOLATE-COVERED STRAWBERRIES
Total time: 10 minutes
Make 4 servings
Ingredients:
1 batch Chocolate Sauce
2 cups strawberries
Actions:
Dip the strawberries into the Chocolate Sauce and place on a tray. Let set for a few minutes in the freezer to harden the sauce or eat right away!
Variations:
Dip different kinds of nuts and fruits in the Chocolate Sauce.
Try:
• Chocolate-Covered Macadamia Nuts
• Chocolate-Covered Almonds
• Chocolate-Covered Blueberries
• Chocolate-Covered Hazelnuts
• Chocolate-Covered Bananas
• Chocolate-Covered Pomegranate Clusters
• Chocolate-Filled Raspberries!
Calories: 300.3 | Protein: 3.1g | Carbs: 40.3g | Dietary Fiber: 4.1g | Fat: 14.5g |
Vitamin C: 42.3mg | Vitamin D: 0 IU | Vitamin E: 0.2mg | Calcium: 52.3mg
| Iron: 2.2mg | Magnesium: 108.4mg | Potassium: 426.9mg