You could definitely sub in your favorite
nut or seed butter in place of the almond butter, but regular butter won't work here.
I've given a few options for the nuts and
nut or seed butter in the recipe below because if you stick to the basic quantities you can mix and match nuts and butters to your liking.
The green «caramel» layer is made with sweetened, homemade pumpkinseed butter, but you can pretty much use
any nut or seed butter in its place.
Not exact matches
I usually soak oats
in water
or kefir and then add coconut milk, toasted desiccated coconut,
seeds, cinnamon, blueberries,
nut butter, cacao powder
or anything else I can find.
I find that pumpkin
or sunflower
seeds are the best replacement for
nuts, you can get these
in butter forms too x
Pudding 4 1/2 cups macadamia
nuts — preferably soaked and dehydrated 4 1/2 tablespoons coconut
butter 6 grams
or about 3/4 cup Irish moss — soaked
in hot water for 10
or more minutes and drained 3/4 cup raw agave syrup
or more if you like sweeter 1 1/4 cup sliced banana 2 1/4 cups coconut milk — see panna cotta recipe 3 teaspoons vanilla extract 1 1/2 vanilla bean —
seeds matcha powder — to taste
I can't guarantee success since I haven't tried it myself, but you could add 1/2 cup
nut or seed butter of your choice and 1/4 cup cacao
butter in place of the coconut
butter.
So many great grain free options and I think any thick
nut or seed butter would work for this, possibly give it a stronger flavor though but not
in a bad way.
It combines peanut
butter, honey, oats and grains, but feel free to use any kind of
nut, grains,
seeds or even dried fruit
in the mixture — just stick to the quantities
in the recipe, and you'll get a different kind of energy bars each and every time.
I avoid processed fats, like margarine
or canola oil, but whole fats from olives, avocados, coconuts,
seeds,
nuts, and humanely raised animals (
butter, lard, suet, schmaltz) are a necessary part of the diet, and lead to feeling full
in ways that allow people to cut down on sugar (which is less healthy, as you say).
Just replace the tablespoon of peanut
butter in this recipe with another kind of
nut or seed butter, and you have yourself a super simple, delicious, and protein - rich energy bar that doesn't require baking, cooking,
or any fancy - pants techniques.
What's
in it: 3 apples (a firm apple like honey crisp
or granny smith are easiest to slice with the mandolin) Ground cinnamon, to taste Pinch of salt, to taste (optional) For the dip: 1/3 cup plain yogurt (greek
or regular are fine) 2 tablespoons creamy peanut
or almond
butter 1 teaspoon maple syrup Optional garnishes for dip: fresh apple slices, chopped peanuts, drizzle of maple syrup If you're making nachos, some topping ideas include: chopped
nuts /
seeds, pomegranate
seeds, dried fruit, shaved coconut, chia
seed
1) Pre-heat oven to 300 deg Fahrenheit (150 deg cel) 2) Line one large baking sheet (0r two medium baking sheets) with parchment paper 3)
In a large bowl, combine the oats, chia seeds, flax seeds, raisins, almonds and other nuts, and mix well 4) In a smaller bowl, whisk together the honey, light brown sugar, melted butter and cinnamon until smooth and sugar has dissolved 5) Pour the honey mixture over the dry ingredients and stir well until you get a homogeneous mixture 6) Pour the mixture over the baking sheets and spread evenly with a spatula, then season lightly with sea salt 7) Bake for 15 minutes, then stir the granola gently (to make sure all sides are cooked) 8) At this point, you may need to switch the baking sheets (if you are using 2) so the granola cooks evenly 9) Bake for another 15 minutes, then stir again, before cooking for a final 15 minutes or until golden brown 10) Remove granola from the oven and place on cooking racks until completely cool and crisp 11) Store granola in air - tight containers at room temperatur
In a large bowl, combine the oats, chia
seeds, flax
seeds, raisins, almonds and other
nuts, and mix well 4)
In a smaller bowl, whisk together the honey, light brown sugar, melted butter and cinnamon until smooth and sugar has dissolved 5) Pour the honey mixture over the dry ingredients and stir well until you get a homogeneous mixture 6) Pour the mixture over the baking sheets and spread evenly with a spatula, then season lightly with sea salt 7) Bake for 15 minutes, then stir the granola gently (to make sure all sides are cooked) 8) At this point, you may need to switch the baking sheets (if you are using 2) so the granola cooks evenly 9) Bake for another 15 minutes, then stir again, before cooking for a final 15 minutes or until golden brown 10) Remove granola from the oven and place on cooking racks until completely cool and crisp 11) Store granola in air - tight containers at room temperatur
In a smaller bowl, whisk together the honey, light brown sugar, melted
butter and cinnamon until smooth and sugar has dissolved 5) Pour the honey mixture over the dry ingredients and stir well until you get a homogeneous mixture 6) Pour the mixture over the baking sheets and spread evenly with a spatula, then season lightly with sea salt 7) Bake for 15 minutes, then stir the granola gently (to make sure all sides are cooked) 8) At this point, you may need to switch the baking sheets (if you are using 2) so the granola cooks evenly 9) Bake for another 15 minutes, then stir again, before cooking for a final 15 minutes
or until golden brown 10) Remove granola from the oven and place on cooking racks until completely cool and crisp 11) Store granola
in air - tight containers at room temperatur
in air - tight containers at room temperature.
If you need to avoid ALL
nuts, swap
in sunflower
seed butter,
or just skip it altogether.
I love eating oatmeal with peanut
butter (
or Sunbutter
or whatever
nut /
seed butter you prefer) and cocoa powder mixed
in.
Also, I used Nuttzo Seven
Nut & Seed Butter which is my nut butter of choice — again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodne
Nut &
Seed Butter which is my nut butter of choice — again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goo
Butter which is my
nut butter of choice — again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodne
nut butter of choice — again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goo
butter of choice — again, you can sub
in whatever almond
butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goo
butter, peanut
butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goo
butter or other
nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodne
nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goo
butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodness.
I do a range of permutations to satisfy both — e.g., whole grain toast with
nut or seed butter, smoothies with some rolled oats
or quinoa thrown
in to the mix, and scrambled eggs rolled up
in a whole wheat tortilla.
Doughnuts 2 cups cashews — soaked for four hours,
or more 1/2 cup Irish moss — thoroughly rinsed and soaked
in hot water for at least 10 minutes 1 cup water 1/2 cup raw honey 2 tablespoons maca powder — optional 1/4 teaspoon salt 2 tablespoons sprouted pecan
butter or other
nut butter / oil 2 tablespoons almonds — ground 3/4 cup flax
seeds — ground
I imagine that any other
nut or seed butter, such as peanut
butter or sunflower
seed butter, would work well
in this recipe if you'd prefer to replace the almond
butter.
If you think you would like to see how clean eating diet can make you feel better and brighter, here are some useful store cupboard essentials to help you: • Oats • Tins of beans, chickpeas, lentils (
in water) • Tinned tuna, salmon, mackerel (
in olive oil
or water, NOT brine) • Whole - wheat pastas, brown rice, quinoa, bulgur wheat, freekeh and dried lentils • Natural (unsalted)
nuts and
nut butters,
seeds, raisins, unsweetened dried fruit, rice cakes • Coconut oil / olive oil • Apple Cider vinegar • Organic Tamari (soy) sauce • Plenty of your favourite herbs and spices • Brown rice syrup
or organic maple syrup
or local honey • Herbal teas and green tea • Wholegrain mustard
In a separate bowl, mix the
nut butter (
or seed or soy
butter), honey
or agave, banana, and vanilla, until well combined.
2 1/2 cups hot water 3 tablespoons ground flax
seed in 6 tablespoons water (lightly beaten) 1 cups agave nectar 3/4 cup vegan
butter like Earth Balance 1 1/2 cups sugar (evaporated cane juice)-- use 1/2 cup less sugar if you don't want it very sweet 2 teaspoons vanilla extract 1 tablespoon vinegar 2 cups rice flour 1/2 cup sorghum flour 1 1/2 cups tapioca flour 2 teaspoons baking powder 2 teaspoons baking soda 2 teaspoons xanthan gum 1 teaspoon cinnamon 1 teaspoon mace 1/2 cup ground almonds (if allergic to tree
nuts,
or use sunflower
or pumpkin
seeds) 1 cup finely grated carrots
This is my favorite, most basic recipe, so feel free to add your choice of mix -
ins, such as fresh / dried fruit,
nuts,
seeds,
nut butters, cocoa
or carob powder... the possibilities are endless!
Ingredients: 3/4 cup vegan
butter 1 cup sugar 1/2 cup brown sugar 3 tablespoons ground flax
seed in 6 tablespoons water (lightly beaten) 1 cups agave nectar for the batter,
OR 1 1/2 cups agave if you like cakes very sweet 2 teaspoons vanilla extract 4 cups All Purpose Gluten - Free Flour (We use Bob's Red Mill) * 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 1 cup hot coffee (you may substitute plain hot water if you don't like coffee) 1 cup hot water 1/2 cup chopped walnuts or pecans (optional, if allergic to tree nuts, or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
OR 1 1/2 cups agave if you like cakes very sweet 2 teaspoons vanilla extract 4 cups All Purpose Gluten - Free Flour (We use Bob's Red Mill) * 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 1 cup hot coffee (you may substitute plain hot water if you don't like coffee) 1 cup hot water 1/2 cup chopped walnuts
or pecans (optional, if allergic to tree nuts, or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or pecans (optional, if allergic to tree
nuts,
or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or use sunflower
or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or pumpkin
seeds) 1/4 cup dried unsulphured papaya, cut
in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut
in 1/4 inch cubes
or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or 1/2 cup raisins
or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or other dried fruit (
in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cup)
You can use any
nuts or seeds you like for
nut butters, and they can be flavored
in a million ways.
Healing fats that are delicious
in smoothies include avocados, flax and chia
seeds, coconut
or MCT oil, and
nuts or nut butters.
There is no
butter or refined sugar
in this recipe either, instead the
butter is replaced by the natural fats present
in the
nuts,
seeds and thread coconut, and coconut sugar is used as the sweetener.
I'm not generally a fan of single - macronutrient products like protein powders anyway and try to get my nutrients from whole foods as much as possible, but it's nice to have the option sometimes if I'm making a shake
or smoothie to get a protein boost as I just haven't seemed to build up the stomach capacity on an plant based diet to fit all that food
in there, and sometimes I just want a break from
nut /
seed butters, quinoa and whole soy.
Any
nut or seed butter will work, but I personally love the flavor of cashew
butter in baking.
The best part of these bite - size snacks is how customizable they are — use whichever
nut or seed butter you prefer and have fun rolling them
in different coatings like unsweetened cocoa powder
or coconut.
Product details include:
Nut Bars (SRP $ 2.49)-- made with
nuts, chia
seeds, hemp
seeds, fruits
or cacao nibs and sweetened with coconut nectar for a satisfying, protein - packed treat (currently available
in Blueberry Burst, Wow Cacao Nib, Cranberry Crush, Charming Cherry Chocolate, Got ta Getta Gojiberry and Go for Goldenberry) Savory: Hoppin» Jalapeno Almond, Sea Salt Vinegar and Sweet «N Salty Sweet: Coconut Almond Chocolate Chip, Apple Crazin» Cinnamon Raisin and Coconut Almond Delight Almond
Butter Bites (SRP $ 5.99)-- a new configuration of the brand's beloved truffles, each bite combines rich almond butter, sweet fruits and 4 grams of plant - based protein for a guilt - free dessert or energizing snack in a modern gusseted bag Soul Sprout's promise of Accelerated Nutrition starts with the process of «sprouting,» which maximizes the nutrient potential of the ingredient by enhancing its bioavailability — or ability of the body to absorb nutr
Butter Bites (SRP $ 5.99)-- a new configuration of the brand's beloved truffles, each bite combines rich almond
butter, sweet fruits and 4 grams of plant - based protein for a guilt - free dessert or energizing snack in a modern gusseted bag Soul Sprout's promise of Accelerated Nutrition starts with the process of «sprouting,» which maximizes the nutrient potential of the ingredient by enhancing its bioavailability — or ability of the body to absorb nutr
butter, sweet fruits and 4 grams of plant - based protein for a guilt - free dessert
or energizing snack
in a modern gusseted bag Soul Sprout's promise of Accelerated Nutrition starts with the process of «sprouting,» which maximizes the nutrient potential of the ingredient by enhancing its bioavailability —
or ability of the body to absorb nutrients.
Mix the
nut or seed butter, honey, and salt
in a medium bowl until blended.
I've made a few variations on these, so feel free to sub / add
in whatever ingredients you have on hand, I'm sure they would work equally well with any other
nut /
seed pulps,
nut butters, dried fruits
or powders and can be rolled
in any combination of super-foods.
The colour when blended with avocado should be quite dark, taking over the green of the avocado)-- Maple Syrup, 1 cup (adjust quantity to your preferred level of sweetness but you should not taste the avocado, just benefit from its creamy texture which serves as the dairy replacement
in this tart)-- Natural almond
butter, 1 / 4th cup (if allergic to
nuts - use tahini / sunflower
seed or pumpkin
seed butter)
If you are not feeling like tahini, you can sub
in another
nut or seed butter of your liking.
I usually soak and dry my
nuts and
seeds and large batches and store them
in mason jars
or other airtight containers — so I have them on hand for recipes like this one (as well as pesto, peanut
butter, peanut
butter cookies, and other goodies that call for soaked and dried
nuts and
seeds).
This recipe will work with any
Nut or Seed Butter, but keep
in mind that this will affect overall flavor.
Optional toppings: - bourbon blueberries * - buttermilk maple
butter ** - lots of toasted
nuts &
seeds - tiny drizzle of half & half
or cream - chopped apples sauteed
in a bit of
butter and cinnamon -
in summer, brown sugar - mashed berries
If you can not eat peanuts due to an allergy
or preference, you can substitute the PB with any
nut or seed butter of choice — same goes for the whole
nuts in the bars.
PMS Bites (makes 6 bites) 6 dates, soaked
in warm water for 5 - 10 minutes (reserve the soaking water) 2 tsp of date soaking water 1 tsp of coconut oil 1 tsp of cacao
or cocoa powder 1 heaping tbsp of almond
butter (
or nut butter of your choice) a pinch of sea salt cacao nibs for rolling the balls
in (
or shredded coconut, hemp
seeds, chocolate chips, etc
* If you're allergic to peanuts, you can sub
in any
nut or seed butter of your choice
in the same amounts as the peanut
butter.
Add your favorite dried fruit,
nuts,
seeds or use white chocolate
or peanut
butter chips
in place of dark chocolate.
There are 2 recipes
in this book that call for almond
butter, but I think you could easily swap that for sunflower
seed butter or tahini as a
nut free option.
Layer
in almond
butter, chia
seeds, honey, and dried cranberries (
or sub
in your favorite
nut butter and dried fruit to customize).
2 cups packed large flaked unsweetened coconut 1 1/2 cups rolled oats 1/4 cup dried currants
or raisins 1/4 cup chocolate chips 1/2 cup almond
butter (
or any
nut /
seed butter you like — see headnote) 1/2 cup honey
or maple syrup 1/4 cup hemp
seeds 1 teaspoon pure vanilla extract 1/4 teaspoon fine sea salt 1/4 teaspoon ground cinnamon 1/2 cup fine shred unsweetened coconut (for coating), optional
In a high - powered blender
or food processor, blend the coconut and oats into a fine powder.
The glue is the
seed or nut butter and honey that holds everything together with a generous dose of protein combined with a built -
in immunity booster — both of which we need more of when traveling.
Remove porridge from heat and stir
in flax
seed and tocos
or nut butter.
While some rely on protein powder as the main ingredient, others get the bulk of their nutritional value from natural add -
ins such as
nut flours
or butters, beans
or other
seeds and grains.
To make them, all you have to do is melt the honey (
or brown rice syrup)
in a saucepan with whatever
nut butter you choose, add -
in the rice cereal, protein powder and chopped
nuts or seeds (if using) and stir together.
Cracottes, granola bars, dried fruit, weetabix cereal, portable one portion applesauce, unsalted
nuts and
seeds, whole grain bagels, small boxes of 100 % fruit juice, whole wheat tortillas, whole grain muffins, peanut
butter, whole wheat crackers, fresh fruit (bananas, apples, pears), small yogurt drinks, calcium fortified orange juice, cheese, milk
in small cartons
or bottles.