Vegan Raspberry Shortbread Bars with Streusel topping.

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Ingredients:

Crust

  • 1/2 cup (115g) butter alternative, melted ( I like the Palm oil/coconut oil shorting)
  • 1/4 cup (50g) coconut crystals
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1 cup (125g) almond flour

Filling

  • 3/4 cup raspberry preserves (I make my own with homegrown raspberries, and coconut crystals)

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Streusel

  • 1/2 cup (40g) old-fashioned oats
  • 1/3 cup (70g) coconut crystals
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup (30g) almond flour
  • 1/4 cup (60g) unsalted butter substitute, cold and cubed

 

  1. Preheat the oven to 300°F (149°C). Line the bottom and sides of an 8-inch baking pan with parchment paper, leaving enough overhang on all sides. Set aside.
  2. Make the crust: Stir the melted butter, coconut crystals, vanilla, and salt together in a medium bowl. Add the flour and stir until everything is combined. Press the mixture evenly into the prepared baking pan. Bake for 15 minutes.
  3. Remove the crust from the oven, and turn the oven up to 350°F (177°C).
  4. Spread preserves over warm crust.
  5. Make the streusel: Whisk the oats, coconut crystals, cinnamon, and almond flour together in a medium bowl. Cut in the chilled butter alternative with a pastry blender or two forks (or even with your hands) until the mixture resembles coarse crumbs. Sprinkle the filling with streusel and bake for 30–35 minutes or until the streusel is golden brown. The raspberry filling should be bubbling on the edges.
  6. Remove from the oven and allow to cool for at least 20 minutes at room temperature, then chill in the refrigerator for at least 2 hours (or overnight).

High Protein Granola Bars

These are like candy, but oh so good for you! I’ve been tweaking the recipes for a year, and this batch is by far the best! I’ll add more variations as I make them.

First, about the ingredients. These are not cheap to make, but trust me, it’s worth the cost! Some of the ingredients are not easy to find, but I found them all in one place                  Lucky Vitamin.

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You can also get the cocoa nibs from Lucky Vitamin.

This is for 2 batches. I usually make 2 batches at the same time with variations. These 2 are Almond Joy, and Turtle, although I put coconut in both.

Bottom Layer

2 Cups Chopped Nuts

2 Cups Oatmeal

7oz. Cocoa Butter

6 Tbs. Coconut Butter

6 Tbs. Ground Cocoa Nibs (you could also use cocoa powder)

2 tsp. Vanilla

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You don’t need a fancy double boiler! Just use glass, not plastic.

Melt Cocoa Butter, Coconut Butter, in double boiler. Since I was making 2 kinds, I used 2 measuring cups, one for each.

Add cocoa, and vanilla.

Chop the nuts, and put them in parchment lined pans.

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Add oatmeal right on top of the nuts, don’t mix.

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Pour melted mix over as evenly as possible.

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Put that in the freezer while you work on the top half.

Top Layer

3/4 cup brown rice syrup

1 cup nut butter (I used 1/2 cup each of peanut, and almond)

1 cup coconut ( or and dried fruit)

2 Tbs. ground flax seeds

4 cups puffed rice (like rice crispies)

Sweet drop flavor to taste. I used 1/2 tsp or less in each, I think they were perfect, my son said not sweet enough. I used caramel with pecans and peanut butter, and coconut with almonds, and almond butter.

Melt nut butter, and brown rice syrup in double boiler. after you take it off the heat, add sweet drops.

Put all the rest of the ingredients in bowls, 1 for each batch.

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Pour melted brown rice mixture over dry ingredients.

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Mix well.

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Pour over frozen first layer. Place wax paper, of parchment paper over top, and press evenly.

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Freeze again. It doesn’t take long, 20-30 minutes.

They pop of pan easy.

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Leave out for 10 minutes to soften the bottom a bit.

I find easiest to score the bottom, and cut from the top.

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Put in zip lock bags, and keep in the freezer. I love them frozen!

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Banana Oatmeal ‘Pancakes’

I’ve been talking about this with my massage clients, so I figured I’d post it.

I originally made these at a camping event. We were in charge of breakfast for about 40, and had a huge pot of leftover oatmeal. I was skimming the crusty bits off the top, and my friend Nancy said, “Why don’t we fry that, like polenta?”.

We had bananas, and cinnamon! It was so good, I keep making it.

Fry bananas in coconut oil.

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Add oatmeal. (This is great with leftovers)

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Sprinkle with cinnamon.

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The banana, and cinnamon are the sweetener you need.

Recipe ~ Raspberry, Chocolate, Cheesecake Granola Bars

 

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I’ll make these again, and update with more pics, and measurements. For now, I can give you estimates.

The bottom layer, or crust, is crushed pecan (about 1/2 cup) with edible chocolate body butter. I melted the body butter, and added the pecans in a parchment lined 6 X 9 pan.

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Next layer, the cheesecake, 8oz cream cheese, 1 egg, tsp. vanilla, and Tbs. Coconut crystals. Spoon on crust, and spread gently.

Next layer, Raspberry jam. (From my garden, canned last season.) Any jam would work, but mine is sweetened with just a little honey, not sugar.

Top layer, about a 1/2 cup almond butter, about 1/3 cup coconut oil/palm oil melted, about 1 cup oatmeal, about 2 Tbs. coconut crystals, about 3 Tbs. coconut flour, about 1/2 cup raspberry jam. Mix until smooth, and spoon unevenly over top.

Bake 350 for 30 minutes.

I freeze my granola bars. This recipe is good to eat, hot, frozen, and room temp!

 

Cantaloupe with Mascarpone Cheese

This cantaloupe is the best I’ve ever tasted. From the Hadley Flea Market. Nathan (My  son the chef) agrees.

I mixed the Mascarpone with a little heavy cream, vanilla, and a little Stevia.

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This would make a nice dip for lots of fruit!

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For a diabetic, adding the fat, and protein slows down the sugar (from the fruit), so blood sugar does not spike fast.

Gluten Free Pear Upside Down Cake with Warm Butter Sauce

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In response to earlier post, I made a gluten free, lower carb, good for diabetic substitute for apple upside down cake, with warm butter sauce. It came out a cross between an apple pancake, and the apple cake. Since I have Asian Pears coming out of my garden, I used those instead of apples.
Core and slice the fruit in a pan like this. I added coconut oil, and Brown rice syrup, and cinnamon, then baked for 10 minutes at 400 F.

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While that’s cooking, warm 1/2 cup milk, and 2 eggs to room temp, by placing them in a warm water bath.

Mix 1/4 cup rive flour, 1/4 cup coconut flour, the milk, 1 tsp. vanilla, and sweetener of choice (Stevia for me). Beat eggs, then add to mixture. Don’t over beat, just enough to mix it. Pour over cooked pears. Bake 400 until browned, about 18 minutes.

While that is cooking…

Sauce

Blend over low heat, 1 stick butter 2 TbLs. Flour, when the butter is melted, SLOWLY add 1 cup of boiling water, cook until thick. Add sweetener of chioce, and a sprinkle of Nutmeg.

Note: If the heat is to high, or you add the water to fast, it will break.
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Gluten Free, Sugar Free, Peanut Butter and Jelly Bars

I have Black Raspberries, Red Raspberries, and Rhubarb, in my yard. I bought the Strawberries at the farmers market. Jam is so easy to make! Just sweeten, and cook. I used Stevia, but not that much.Image
Next I made almond Flour in the Vitamix, dry container.
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On the right is a white flour, and sugar recipe. On the left is the one I made up for me. It is Gluten, and sugar free. Great for diabetics. Lots of protein, and low carb.
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Regular recipe
http://www.foodnetwork.com/recipes/ina-garten/peanut-butter-and-jelly-bars-recipe/index.html
My recipe
Preheat the oven to 350 degrees F.

Grease pan approx. 4X6 a small casserole dish would work.

Mix
4 Tbs. butter (Coconut oil would also be wonderful)
4 Tbs. peanut butter
1 tsp. vanilla
1 egg

Add
2/3 cup Almond Flour
2/3 cup Coconut Flour
1/2 tsp. baking poweder
Stevia to sweetness desired (I used 4 drops)

Mix with fork or hands until it’s crumbly.

Spread 2/3 of the dough into the prepared pan and spread over the bottom. Spread the jam evenly over the dough.

Drop small globs of the remaining dough evenly over the jam. Don’t worry if all the jam isn’t covered; it will spread in the oven. Sprinkle with chopped peanuts, and oats, and bake for 35 minutes, until golden brown.

For dessert, you could add no unsweetened, or Stevia sweetened whipped cream.
For breakfast you could add unsweetened Greek yogurt.

Good for diabetes, strawberry shortcake

blog 006Coconut flour biscuit, Greek yogurt, and fresh local strawberries.

This recipe for biscuits from http://glutenfreehomemaker.com/coconut-flour-biscuits/ is not only gluten free, it is also high in protein, and low in carbs. The Greek yogurt adds more protein. I really like the plain Cabot Greek yogurt.

For a diabetic, the protein slows down the intake of carbs, and the reduces the spike in blood sugar after eating. For someone with insulin resistance, the protein prevents the insulin spike. Either way it helps to stabilize the blood sugar.

Massage, and yoga can also help!