Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

DID YOU KNOW? Tiger nuts are not actually nuts, but rather tubers, like sweet potato, though much smaller in size. They get their name from the stripes on the tubers’ exterior.

These marble-sized tubers are chewy and taste like a cross between an almond and pecan with a hint of honey–making them a great nut replacement.

They are naturally gluten, grain and dairy free, so they’re perfect for those following a plant-based or paleo diet.

Tigernuts can be consumed in a number of ways. You can eat them raw, roasted, soaked or boiled. You can also find tiger nuts in a variety of forms; tiger nut flour, tiger nut oil, tiger nut butter and tiger nut milk!

Lately, I’ve been experimenting with different tiger nut recipes. Not only do I get more variety in my diet with these small tubers, but they are packed with antioxidants, resistant starch fiber & vitamin E.

So, if you’re curious about tiger nuts or maybe you’re looking for nut free paleo recipes, I recommend trying some of my tiger nut creations below …

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Tiger Nut Energy Bites

INGREDIENTS:
1 cup tiger nuts
1 cup pitted dates
1/4 cup cacao or cocoa powder
1/8 tsp sea salt

INSTRUCTIONS:
1. Put tiger nuts in a jar, fill with water and let soak in fridge for 12+ hours. Drain well.

2. Using a food processor, process drained tiger nuts until they break down a bit. Then add pitted dates, cacao/cocoa powder & sea salt. Continue to process until a consistent mixture forms.

3. Roll the mixture into small balls. Place in airtight container and store in the fridge.

Tiger Nut Energy Bites (Nut Free, AIP, Plant-Based)

Flourless Brownie Bites (Plant-Based, Gluten & Dairy Free)

Flourless Brownie Bites (Plant-Based, Gluten & Dairy Free)

If you’re on the hunt for healthy dessert and snack ideas, I highly recommend whipping up a batch of these delicious and decadent balls!

My flourless brownie bites contain pure and natural ingredients – but all you’ll taste is real brownie flavour.

You may never feel the need to have a high-carb, sugar loaded, processed brownie again after trying these little balls sent from heaven!

The perfect healthy treat or snack for those following a paleo, vegan, weight loss or IBS diet.

Flourless Brownie Bites

INGREDIENTS: (makes 25-30 balls)
1.5 cups dates (pitted and soaked)
1 cup raw almonds
4 tbsp. coconut flakes (unsweetened)
4 heaping tbsp. cocoa powder
1 tsp. vanilla extract
1/8 tsp. sea salt

INSTRUCTIONS:

1. Soak dates in water for 30-minutes and drain.

2. Add almonds and coconut flakes into food processor and process until nuts are chopped into small pieces.

3. Add dates, cocoa powder, vanilla extract and sea salt into the food processor with almonds and continue to process until ingredients starts to stick together. If mixture is too dry, add a teaspoon of water at a time until mixture becomes sticky when you press it together.

4. Scoop out mixture with a tablespoon and roll into balls.

5. Enjoy right away or store in an air-tight container in the fridge for later.

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Rum Balls (Plant-Based, Raw, Paleo)

Rum Balls (Plant-Based, Raw, Paleo)

DID YOU KNOW? Most traditional rum ball recipes are packed with low-quality and inflammatory ingredients like vanilla waffers, confectioners’ sugar and corn syrup.

My love for rum balls dates back to my little Jen days. My Nonna (a.k.a. Ma) use to make them for the family around Christmas time. Not sure who inspired her to make rum balls since they’re not a traditional Italian recipe, BUT I’m glad she did because they were delish!

Since my craving for rum balls is still strong, I decided to put a healthy spin on this popular treat which can be enjoyed any time of the year–not just the holidays.

Instead of using vanilla waffers, I use a combo of almond flour and shredded coconut, which creates a great gluten free base. I also kicked nasty corn syrup and confectioners’ sugar out and replaced them with a natural and pure sweetener, maple syrup.

The combination of coconut, rum and chocolate makes this a delicious treat you’ll crave all year round. Give this easy, no-bake recipe a try!

For a alcohol free and kid friendly version, omit rum and increase maple syrup to 1/2 cup.

Rum Balls

INGREDIENTS: (25-30 small balls)
1.5 cup almond flour
1 cup shredded coconut, unsweetened
1/4 cup dark rum
1/4 cup raw coconut oil, melted & cooled
1/4 cup cocoa powder
1/4 cup maple syrup
1/8 tsp sea salt
1-2 tbsp coconut palm sugar, to coat balls (optional)
1-2 tbsp shredded coconut, to coat balls (optional)

INGREDIENTS:

1. In a large bowl, whisk together dark rum, maple syrup and coconut oil.

2. Mix in shredded coconut, cocoa powder, almond flour and sea salt.
Add an additional almond flour (1 tbsp. at a time), if needed for a thicker consistency.

3. Using a teaspoon, scoop batter and roll into balls.

4. Optional: To coat balls, roll in coconut palm sugar or shredded coconut.

5. Store balls in an airtight container in the fridge for up to a week.

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Mint Chocolate Balls (Paleo, Plant-Based, Raw)

Mint Chocolate Balls (Paleo, Plant-Based, Raw)

DID YOU KNOW? Peppermint may relieve digestive symptoms, such as gas, bloating and indigestion.

A review of nine studies in 926 people with irritable bowel syndrome (IBS) treated with peppermint oil for at least two weeks concluded that peppermint provided significantly better symptom relief than a placebo.

In one study in 72 people with IBS, peppermint oil capsules reduced IBS symptoms by 40% after four weeks, compared to only 24.3% with a placebo.

Additionally, in a review of 14 clinical trials in nearly 2,000 children, peppermint reduced the frequency, length and severity of abdominal pain.

Try adding food-grade peppermint oil to:

Enjoy these Mint Chocolate Balls! They’re refreshing and decadent — and the perfect snack or treat for the winter season.

I suggest pairing these yummy bites with my Peppermint Mocha!

Mint Chocolate Balls

INGREDIENTS:
1 cup dates (pitted and soaked)
1 cup raw almonds or walnuts
1/3 cup cocoa powder
4 tbsp. coconut flakes (unsweetened)
5-8 drops peppermint essential oil (food grade) or 1/2-1 tsp peppermint extract (start with less and add more if needed after a taste test)
1/8 tsp. sea salt
2 tbsp coconut flakes (for coating)

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Get 24% off all Young Living essential oils (including food-grade oils) here.

INSTRUCTIONS:

1. Soak dates in water for 30-minutes and drain.

2. Add nuts and coconut flakes into food processor and process into a fine crumble.

3. Add dates, cocoa powder, peppermint oil/extract and sea salt into the food processor and continue to process until ingredients start to stick together. If mixture is too dry, add a teaspoon of water at a time until mixture becomes sticky when you press it together.

4. Scoop out mixture with a small spoon and roll into balls.

5. Spread remaining coconut flakes on a plate and roll balls into the flakes to coat.

6. Store in an air-tight container in the fridge.

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Peppermint Mocha (Dairy Free, Plant-Based, Paleo)

Peppermint Mocha (Dairy Free, Plant-Based, Paleo)

Have you ever wondered what the difference is between cacao and cocoa powder?

Cocoa powder is actually made similarly to cacao, except cocoa is heated at a higher temperature during processing.

Less processed cacao (to which less heat has been applied) — such as raw cacao — tends to contain more antioxidants.

In addition, cacao powder generally contains more fiber and nutrients including selenium, magnesium, chromium and manganese than cocoa powder.

Though raw cacao is well-known for being healthier than cocoa, cocoa powder is still healthy for you. When purchasing cocoa at the grocery store, it’s important to buy plain cocoa powder, without artificial flavors and added ingredients. Be on the lookout for regular cocoa powder or dutch-processed, which is dark cocoa powder.

If you buy raw cacao powder, remember that some of its antioxidants will be destroyed by heat. Consider using cacao powder in smoothies and no-bake desserts/snacks. Cocoa powder is ideal where heat is involved.

Peppermint Mocha

INGREDIENTS: (serves 1)
1 cup almond or coconut milk, unsweetened
1 tbsp cacao or cocoa powder
2-3 tsp. maple syrup or honey
1-2 shots espresso (or 1/2 cup strong brewed coffee)
1 drop peppermint essential oil (food grade) or 1/2-1 tsp peppermint extract
Dark chocolate shavings, for garnish

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Get 24% off all Young Living essential oils (including food-grade oils) here.

INSTRUCTIONS:

1. In a saucepan, warm milk, sweetener, cocoa/cacao and peppermint over medium-low for roughly 5-minutes, stirring occasionally.

2. Froth the milk mixture with a blender, immersion stick or other tool.

3. Brew espresso then combine the milk mixture with the espresso. Garnish with dark chocolate shavings, if desired.

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Ferrero Rocher Date Balls (Plant-Based, Raw, Paleo)

Ferrero Rocher Date Balls (Plant-Based, Raw, Paleo)

DID YOU KNOW? Dates have high levels of soluble fiber, which keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines.

If you suffer from constipation, try adding dates into your diet as a natural constipation relief remedy. Consume in moderation.

In addition, dates are packed with vitamins and minerals and are a perfect natural sweetener and sugar alternative. I incorporate them into my gut healing smoothies and sweet treats (like the recipe below).

Give my Ferrero Rocher Date Balls a try. They’re super easy to make with only 4 simple ingredients. It’ll be love at first bite!

Ferrero Rocher Date Balls

INGREDIENTS: (makes roughly 30 balls)

1.5 cups dates (pitted and soaked)
1 cup hazelnuts (dry-roasted or raw)
4 heaping tbsp. cacao or cocoa powder
1/8 tsp. sea salt

INSTRUCTIONS:

1. Soak dates in water for 30-minutes and drain.

2. Add hazelnuts into food processor and process until nuts are chopped into small pieces.

3. Add dates, cacao/cocoa powder and sea salt into the food processor with hazelnuts and continue to process until ingredients start to stick together.

4. Scoop out mixture with a tablespoon and roll into balls.

5. Optional step: Add a handful of hazelnuts into the food processor and process into small pieces. Roll balls in mixture to coat the outside.

6. Enjoy these delicious date balls right away or store in an air-tight container in the fridge for later.

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