sweet debbie's organic treats...containing only organic and healthful ingredients sweetened...

LittledidIexpectthatmylife’spurposewouldcomeintheformofablue-eyed,button-nosedbundleofboy.Thisbookisdedicatedtohim.

Introduction

Chapter1FreeFoodFullyLoaded

Chapter2How-To’s&WhatFor’s

Chapter3PowerMuffins

Chapter4BrowniePoints

Chapter5ACookieintheHandIsWorthTwoinLaBouche

Chapter6CupcakeLove

Chapter7RaisingtheBar

Chapter8BakedDonutHoles

Chapter9OurDailyBread

Resources

Acknowledgments

AbouttheAuthor

Iwasn’talwaysintohealthfood.BackinmycorporatedaysIwouldofteneatfrozenyogurtforlunchandcookiedoughicecreamasanafter-dinnerchaserandthinknothingofit.Thatis,untilIstartedtolooklikeMissPiggywithanattachécase.ThenitdawnedonmethatmaybeIneededtorethinkmychoices.

Istartedtoreadallabouttheilleffectsofrefinedwhitesugaronthebodyandrealizedmylong-termprognosiswasn’tgood.SoIsetouttomylocalhealthfoodstoretoseeifIcouldfindsomedessertsmadewithalternativesweeteners.Nogo.Icouldnotfindonecrumbofacookiethatdidnotcontainevaporatedcanejuice(afancytermforsugar).

Ineverthoughtofmyselfasapioneerinanything,letalonebaking,butIfoundmyselfinmykitchenthatnightwithaboatloadofall-natural,low-glycemicsweetenersandwenttowork.Mindyou,Ididn’tknowwhatIwasdoing,soittookawhiletogetanythingedibletocomeoutoftheoven,butIwasdetermined.

Ittookaboutayear,butafterextensiveresearchaboutnutritionandthescienceofbaking,coupledwithdisastrouserrorsforwhichIshouldhavebeenputontrial,Icameupwithanassortmentofgoodiescontainingonlyorganicandhealthfulingredientssweetenedwithsteviaandcoconutnectar.

AndlikemosteverythingIdoinmylife,ifit’stastyandsmile-inducing,Ihavetoshare.So,in2006Iopenedmybakery,SweetDebbie’sOrganicCupcakes.Andfromdayone,myIrresistibleRedVelvetCupcakes,imbuedwithfreshcranberriesandlemon;myOatmealFudgeChocolateChipCookies,filledwithhomemadedarkchocolatechips;andmyCranBanThankYouBranMuffins,madewithpotassium-richbananasanddriedcranberries;amongotherSweetDebbie’soriginals,startedflyingoutthebakerydoorduetocustomerdemand.

AndjustasIwasenjoyingthemomentum,Ifoundout—afterseveralanaphylacticepisodes—thatmysonhaslife-threateningallergiestoalmosteveryfoodintheUSDApyramid,exceptsalt.

Soin2009Iwentbackintomykitchen,didsomemoreresearchandexperiments,andcameupwithgluten-freeandallergy-freeformulasforalltheSweetDebbie’smenuitems.

InthatsameyearIrevampedmybakerysoitcouldbeasafehavenforthosewithdietaryrestrictionssimilartomyson’s,andagainstallodds,businessincreasedexponentially.Itisnowthego-tobakeshopforanyonewithanallergyorintolerancetodairy,eggs,soy,wheat,gluten,nutsandsugar,andforfolkswhoarejustplainhungryforawholesometreat.

ButsoonIrealizedthattheremustbepeopleouttherewhodon’thaveaccesstomybakeryandwhomightwanttopartake.AndeventhoughSweetDebbie’sshipsitstreatsnationwide,IthoughttheremightbesometypeA,paranoidindividualswhodon’ttrustanyonetomaketheirsnacksforthem.Thus,Idecidedtowriteitalldown.

Sohereyouare(okay,maybeyou’renotnecessarilyparanoidandtypeA,ormaybeyouare,butit’snothingtobeashamedof).Herearemyblow-by-blowlistsofMust-HavesandMustDo’s,myHow-To’sandWhatFor’s,soyouwillbewellequippedtotackleanyrecipeinthisbooklikeadefensivelinebackerdonninganadorableapron.

Byusingthe“clean”ingredientssuggestedinthisbook,youwon’thavetoworryabouthavingsugarrushesandcrashes,oringestingartificialcolors,pesticidesorpreservatives.Itmeansyouwillneverhavetoworryagainaboutyourfood-allergicchildbeingdeniedacupcakeornothavingafuel-filledenergybartoeatrightbeforesoccerpractice.Aboveall,itmeansyoucanfeelconfidentthatthekick-it-up-a-notch,nutritious,allergen-freetreatscomingoutofyourovenwillkeepyouandthemembersofyourfamilyhealthy,happyandunharmed.

Inthepagesthatfollow,IexplainwhyIusenourishinggrapeseedoilandcoconutoil;howandwhyit’sbesttosweetenwithzero-calorie,all-naturalsteviaandmineral-richcoconutnectar;andhowmygluten-freeflourmixpacksanalimentalpunch,andIofferatreasuretroveofvaluabletips,tricksandintimatedetails.

Manyofthemunchiesinthesepagesaregearedtokidsintermsoftaste,portionsizes,easeofhandlingandlunch-boxcompatibility,butthereareafewtreatsineachchapterthataredesignedforyou,myawesomereader,forwhomI’vedevelopedsomemoresophisticatedandgrown-upindulgences.

Anditisyou,myfellowbaker,withwhomIsharethisgastronomicaljourneyoneheartyandsatisfyingnoshatatime.Let’sdigin!

I’vealwayslovedgroceryshopping.Itmakesmehappytobearoundsomuchfood.

Andnow,morethaneverbefore,Iseeallthe“alternative”choicesIusedtobeabletogetonlyathealthfoodstoreshangingoutonsupermarketshelves,rubbingelbowswithmoremainstreamfare.

Mostoftheingredientsyou’llneedtomaketheserecipesarequiteeasyonthepocketbook.However,thereareafewsuperfoodprimadonnasamongthemthatboastadesignerstickerprice.Iaskyoutojustthinkofthemasyourhealthinsuranceco-pay,becauseIpromiseyou,noneofthemarepricierthanthecostofgettingsick.

Hereyou’llfindacomprehensivelistofalmosteverythingyou’llneedtogetstarted.Aftermuchanalysisandtesting,Ichoseeachcomponentbasedonitshighnutritionalvalueaswellasbakingfunctionality.SoitiswithgreatpleasurethatInowintroduceyoutothecast.

Sorghumflour–containsavastarrayofvitaminsandminerals,includingB6,potassium,iron,magnesium,

somevitaminEandantioxidants.Poorlittlesorghumusedtocompetewithwheatflourforattention,butnowheismorepopularthaneverbecausehe’swholegrainandglutenfree.

Milletflour–ishighlynutritiousandincludestheB-complexvitamins,iron,phosphorousandpotassium.SinceMissMilletisveryshy,itisnotallthatwellknownthatsheisconsideredtheleastallergenicandmostdigestibleofallthegluten-freegrains.

Quinoaflour–isqueeninthegluten-freefiefdombecausequinoaisaproteinuntoherselfandthusdoesn’tneedsomegassybeandudetocompleteher.Shehasthefullaminoacidcollectionandisspectacularlyrichinpotassium,iron,copper,manganeseandcalcium.

Teffflour–isaflourmilledfromteff,ateensy-weensygluten-freegrainthatcontainsapowerhouseofnutrients,includingcalcium,thiaminandiron.Teffisveryfashionableandcomesinavarietyofcolors,rangingfromdarkbrowntoredtoivory.Iuseivoryduetoitsmildflavorandsofttexture.

Tapiocaflour–isderivedfromthecassavarootandishighincalcium,phosphorous,potassium,magnesiumandiron.Abitofastarchyfellow,tapiocaisagoodthickener.

Buckwheatflour–containsBvitamins,minerals,flavonoidsandalleightessentialaminoacids.Iliketobuybuckwheatgroatsandthengrindtheminmycoffeegrinder.Theresultingflourislighterincolorthanstore-boughtbuckwheatflourandtastesalittlebetterintheserecipes.Irefertothisas“lightbuckwheatflour”intherecipescontainedinthisbook.

Amaranthflour–hasthegoodsensetocontainnotonlythevitaminsfoundinthepreviouslymentionedgluten-freeflours,butalsoelusivevitaminK,whichisessentialforgoodbonehealth.Amaranthisalsohighinlysine,aprominentaminoacidintheaminoacidcommunity.

Ricebran–isatreasurechestofphytonutrients,fiber,iron,protein,vitaminsBandE,andomegafattyacids.ItisakeyingredientinmybestsellingCranBanThankYouBranMuffins.

Cornmeal–isconsideredawholegrainandcontainsalaundrylistofnutrients,includingniacin,thiamine,riboflavin,magnesium,phosphorus,potassium,zinc,andvitaminsB6,EandK.Iusethecoarsegrindbecauseofitsexquisitetextureandtaste.

Cacaopowder–containsimportantantioxidants,proteinsandessentialminerals.SomecacaopowdersarelikeacheapdateandmaywanttogoDutch,sostayawayfromthemliketheplague.Hookupwithrawcacaopowder,ifpossible.

Bakingpowder–isavailablegluten-freeandsodium-free,andI’lltellyouwhereyoucangetitintheresourcesection.

Guargum–comesinhandyquiteoften.Justwhenyouthinkyou’refallingapart,Mr.Guarwillsavethedayandholditalltogetherforyou.Hehailsfromaleguminousplant,soifthat’sanallergyissue,usexanthanguminstead.

Xanthangum–isderivedfromafermentedpolysaccharide.Xanthanisthebettergumtouseforyeastedgoodsandforpastriesthatcontainalotofcitricacid.

Steviapowder–isamiraculousall-naturalsweetenerasithaszerocaloriesandcontainsvitaminsAandC,magnesium,zincandiron.

Erythritol–soundslikeanartificialchemical,butitisactuallyfoundinnature,infruitsandvegetables,andisanall-natural,zero-caloriesweetener.Itdoesnotpromotetoothdecay,isafree-radical-fightingantioxidantandisveryeasilydigested.Iusethepowderedkindfortherecipesinthisbook.

Coconutnectar–isanutrient-andenzyme-dense,minimallyprocessed,hypoallergenic,low-glycemicsweetenerthatcontainsseventeenaminoacids,fiber,andvitaminsBandC.Howdaretheycallitasap!

Chocolatechips–thatis,thedarkchocolatevariety,arefilledwithantioxidants,vitaminsandminerals.Thehigherthecacaocontent,thebetter.However,mostpackagedchocolatechipsareonlyabout40percentcocoaandareprocessedwithrefinedsugarandsoylecithin.Iwillshowyouhoweasyitistomakedarkchocolatechipswithahighcacaocontentthatarecompletelyallergenfreeandsugarfree.

Grapeseedoil–isanexcellentsourceofantioxidants,plantsterols,vitaminsCandE,aswellastheessentialfattyacidsomega-3,omega-6andomega-9.

Coconutoil–isconsideredoneofthemostdesirablefatsbecauseitisnutrientdenseandcontainslauricacid,whichhasbeenshowntoboostimmunity.Coconutoilisamedium-chainfattyacidthatgivesthebodyaninstantsourceofenergy.

Vanillaextract–addsnotonlyaromaticsandflavorbutalsoantioxidantstoyourbakedgoods.Justmakesureyougetthekindwithnograinalcoholtoguaranteeit’sglutenfree.

Pumpkinseeds–areagoodsourceofminerals,suchasphosphorous,magnesium,manganese,copper,zincandiron,aswellasproteinandvitaminK.

Sunflowerseeds–containahealthydoseofvitaminsB1,B5andE,aswellasfolate,copper,magnesium,seleniumandphosphorous.Ms.Sunflowerparadesherselfaroundasaseedbutistechnicallyafruit.

Chiaseeds–arenature’srichestplant-basedsourceofomega-3.Theyaresuperchargedwithantioxidants,fiber,phytonutrientsandproteinsandareagreatsourceofenergy.

Hempseeds–containanalphabetsoupofvitamins,alleightessentialaminoacids,andaperfectbalanceoftheessentialfattyacidsomega-3andomega-6,andtheyareacompleteplant-basedprotein.

Ricemilk–isalwaysenrichedwithcalciumandvitaminDandsometimeswithvitaminB12.Iusethekindthatisunsweetenedandmadewithorganicwholegrainbrownrice.

Coconutmilk–isnowavailableinmanyflavorsandinshelf-stablecardboardcontainersofdifferentsizes.Itisenrichedwithcalcium,folate,magnesium,seleniumandvitaminsB12andD.

Coconutmilkyogurt–isfortifiedwithlife-enhancingprobioticsandisnowabundantlyavailableinawiderainbowofflavors,butforthepurposesofthisbook,Iusetheplain.

PleasefollowmeasIshowyouthetechniquesIusetomakemybakedgoods.Onceyougetthehangofit,you’llseehoweasyandfastitistowhipupabatchofmymuffins,brownies,cookies,cupcakes,energybarsanddonutholes.Thebreadstakealittlemorepatiencebecauseoftherisingtime,butdon’tbeintimidatedbytheyeast.Heisnotabeastandisreallyveryfriendly.Butifatfirstyoudon’tsucceed,bakeandbakeagain.That’swhatIdotothisday.Trustme,youreffortswillbegreatlyrewarded.

FrostingTechniqueInsteadofusingthetraditionaloffsetspatulatofrostourcupcakes,donutholesandbrownies,weusethepreciousespressospoon.Thelittleovalheadistheperfectshapeforswirlingthefrostingaroundandaroundandcreatingnicegrooves.

MixingTechniqueIt’simportanttokeepinmindthatwithgluten-freeflour,there’sreallynosuchthingasovermixing.Sowhenincorporatingingredients,taketheextratimetostirandstiragainuntilyouaresurethateveryoneisminglingandgettingalonginthebatter.

WrappingTechniqueWhenwrappingthebakedgoodsforfreezerstorage,makesurethatthepackagesarereallyairtighttokeepoutanymoisture.

SweeteningTechniqueThesweetenersIuseinmyrecipesrequirecertainhandlingtodowhattheydobest.

SteviaPowderWhensteviapowdercomesoutofherbottle,shetendstogetallovertheplace.Soinordertoavoidawhitepowdercloudinyourface,addsteviatotherecipe’sliquidingredientsandstirwelltocombine,

makingsurethesteviaisthoroughlyincorporated.

CoconutNectarSincecoconutnectaristhickandsticky,measuringitcanbetricky.Thespoutcangetalittlebitmessy,soIsuggestyouunscrewthebottlecapandtheattachedspoutandthenpourstraightfromthebottle.Alwaysmeasurecoconutnectarinanoiledmeasuringcupsothatitwillslipouteasilyandcompletely.

RecipeswithinMyRecipesIfyou’dliketobakeas“cleanly”aspossible,ithelpstomakeyourseedbutters,chocolatechipsandgluten-freeflourmixfromscratch.Herearetherecipesforthese.

HEMPSEEDBUTTERMakesalmost2cupsofseedbutter

MUSTHAVE2cupshempseeds4-5tablespoonsgrapeseedoil

MUSTDO1.Placethehempseedsinalargefryingpanovermedium-lowheatandtoastthemforabout4minutes.Letthemcool.2.Grindthetoastedhempseedsinacoffeegrinderorfoodprocessoruntilapowderforms.3.Placethepowderinamedium-sizebowl,addthegrapeseedoilalittleatatimeandstiruntilcombined.

Storethehempseedbutterinanairtightcontainerintherefrigeratorsoitstaysfreshlonger.

SweetTruth:Ifyoudon’twanttoheatyourhempseeds,youcanmakethisseedbutterwithouttoasting.Theresultingbutterwillbegreen,notbrown.

SUNFLOWERSEEDBUTTER

Makesalmost2cupsofseedbutter

MUSTHAVE15×10-inchsheetofparchmentpaper2cupsrawsunflowerseeds4-5tablespoonsgrapeseedoil

MUSTDO1.Inordertogetgroundsunflowerseedstomimicpeanutbutterascloselyaspossibleincolorandflavor,roastthesunflowerseedsintheovenbeforegrinding.2.Preheatovento275°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.3.Spreadthesunflowerseedsoutinasinglelayerinthepan.Roastintheovenfor30–35minutes,oruntilthesunflowerseedsturnlightbrown,stirringhalfwaythroughroasting.4.Takethepanoutoftheovenandlettheseedscool.5.Grindthesunflowerseedsinacoffeegrinderorfoodprocessoruntilapowderforms.Placethepowderinamedium-sizebowl,addthegrapeseedoilalittleatatimeandstiruntilcombined.

Storethesunflowerseedbutterinanairtightcontainerintherefrigeratorsoitstaysfreshlonger.

DARKCHOCOLATECHIPS

Makesabout8ouncesofchocolatechips

MUSTHAVE15×13-inchsheetofparchmentpaper4ounces100percentcacaounsweetenedchocolatebar2tablespoonscoconutoil6tablespoonscoconutnectar¼cuppowderederythritol¼teaspoonsteviapowderteaspoonfineseasalt

MUSTDO1.Linea15×13-inchcookiesheetwithparchmentpaper.2.Chopthechocolateintochunks,placetheminamedium-sizemicrowave-safebowlwiththecoconutoilandmicrowave30secondsatatimeuntilthechocolatemelts.3.Addthecoconutnectar,powderederythritol,steviaandsaltandstirtocombine.Setthisasidetocoolslightly.4.Cutoffasmalltipofadisposablepastrybagorthecornerofagallon-sizeziplockBaggie.Placethebagtipdowninatalldrinkingglassandfoldthetopedgesofthebagaroundtheperimeteroftheglasstoholditup.5.Fillthebagwiththemeltedchocolate.Takethefilledbagoutoftheglassandtwistthetoptopreventleakage.6.Squeezelittlechocolateteardropsontotheparchmentpaperuntilthebagisempty.7.Placethecookiesheetinthefreezeruntilthechipsharden,about1hour.

Storethechocolatechipsinthefreezer,inanairtightplasticbagorfreezer-safeglassjar,untilyou’rereadytobakewiththem.

SweetTruth:Tomakethecutoutstotopthecupcakes,asseeninsomeofthephotos,pourthemeltedchocolateintochocolatecandytraysinwhatevershapeyouwanttomake.Thesetrayscanbeboughtinanycandysupplyorcake-decoratingstore.Placethetraysinthefreezerforaboutanhour,oruntilthechocolatehardenscompletely,andthenjustpoptheshapesout.

ALL-PURPOSEGLUTEN-FREEFLOURMIX

Thisisthemixyou’llmakeasthebasisforeveryrecipeinthisbook.Youshoulddoubleortripletherecipesoyouhaveanicebigbatchatthereadywheneveryouneedit.Inordertosavemoney,youcanbuyallthesefloursinbulkandstoretheminanairtightcontainerinthefreezer.Thiswillextendtheirshelflifeforuptoayear.

MUSTHAVE1cuptapiocaflour¾cupsorghumflour¾cupmilletflour¼cupivoryteffflour¼cupquinoaflour

MUSTDO1.Putallthefloursinagallon-sizeziplockBaggieandtossitaroundandturnitupsidedowntothoroughlycombine.

Whenmeasuringoutgluten-freeflourforarecipe,alwaysloosenitupfirstbyshakingitscontainer,whetheritbeatubofTupperwareortheaforementionedziplock.Thenscoopitupwithalargespoonandtransferitintothemeasuringcupandlevelitoff.Youhavetodoitthiswaybecausegluten-freeflourisverydenseandcompact,andyoudon’twanttoendupwithmorevolumeinyourmeasuringcupthaniscalledforintherecipe.

ToolKitHereisalistoftheessentialsyouneedforbakingwiththisbook.BigSpoonorWhisk

Eitherwilldoforstirringandmixing.Youwon’tneedahandmixerorastand-upmixerforanyoftheserecipes.EspressoSpoon

Whenyoudecorateyourgoodieswithswirlsoffrosting,usethisdarlingutensil.BakingSpatula

Theheadofabakingspatulashouldberubberorsilicone.You’llusethisforsmoothingoutbattersevenlyinthepan.Stainless-SteelSlottedSpatula

Thisspatulaisusedforliftingdelicatecookiesandbrowniesfromthepanandrescuingdoughballsfromdrowninginbaking-sodabaths.MeasuringSpoons

Makesureyoursarestainless-steel,astheylastthelongest.Also,makesureyourmeasuringspoonsetincludesa teaspoon.You’llbeusingthatonealot.MeasuringCups

You’llneedonemeasuringcupthatholdsatleast2cupsformixingingredientsandmicrowaving.Iusea

glassmeasuringcupforthispurpose.

You’llneedstainless-steelmeasuringcupsthatinclude1,½, and¼cupstomeasurebothdryandliquidingredientsfortheserecipes.MixingBowls

You’llneedalargestainless-steelmixingbowlandamedium-sizeoneformixingingredients.You’llalsoneedamedium-sizeandsmallmicrowave-safebowlformakingsauces,glazesandfrostings.8×8×2-inchAluminumBakingPan

You’llusethispanforbakingbrownies,quickbreadsandenergybars.15×10×1-inchAluminumJelly-RollPan

You’llusethispanforbakingenergybarsanddonutholes.15×13-inchAluminumCookieorBakingSheet

Withitscurled-upedgesontheshortsidesandflatedgesonthelongsides,thissheetisindispensibleforbakingcookiesandbreads.Standard12-CupMuffinTin

Thismuffintinhaswellsfortwelvestandard-sizemuffins.Thewellsareaninchbiggerthanthoseofacupcaketin.You’llalsoneedthismuffintinforsomeofthebreadrollrecipes.Standard12-CupCupcakeTin

Thiscupcaketinhaswellsfortwelvestandard-sizecupcakes.24-CupMiniMuffinTin

Thismuffintinhastwenty-fourwellsandisusedforsomeoftheminirecipesinthisbook.Surprisingly,youwon’tneeditforminimuffinsorcupcakes,butratherpetitebrowniesandbreads.Standard-SizeandMiniPaperBakingCups

Paperbakingcupsareessentialtopreventstickingandtoavoidmessycleanupswhenmakingthemuffinsandcupcakesandsomeoftheminiaturebrowniesandbreadsinthisbook.BiscuitCutter

Abiscuitcutterallowsyoutomakecirclesthataretheperfectsizeforthepizzawheels.ParchmentPaper

Parchmentpaperworkswonderstopreventstickysituationswhenbaking.Waxpaperdoesnot.WireCoolingRacks

Theseareneededforthepropercoolingdownofbakedgoodswhentheycomeoutoftheoven.CuttingBoard

Acuttingboardisnecessaryforchoppingfruits,vegetablesandpotatoes.Steamer

Asteamerisusedtocookandsoftenupvegetableswhenpreparingpurees.PotatoRicer

You’llneedoneofthesetomakeperfectlysmoothpurees.CoffeeGrinder

Acoffeegrinderprovidesaneasywaytogrindseedsandgrains.FoodProcessororHigh-SpeedBlender

Thesetoolsaresometimesusedwhenmakingpureesandcombiningingredients.

Firstthinginthemorning,mysonhastohaveoneofthesegrand-slambreakfastmuffins,andIneedmycoffeesonoonegetshurt.Andsinceheneverusedtoeatanythingwholesomethatwasn’talreadybakedintoatortillachip,Ihavefoundthesemuffinstobemysavior.

Ifindthatthemorecompactafooditem,theeasierandfasteritistogetoutthedooratthestartoftheday.Soeachpowermuffinispackedtocapacitywithnutrition.Beginningwithalive-wireflourbaseandendingwithenergy-boostingfatsandfruitsthatareburstingwithflavor,thesedynamosaresostuffedwithvitamins,mineralsandroughage,itisstandingroomonlyinthere.Andthebestpartaboutitisthese

morningglorieswillgetthoselittlebuttsoutofbedwithabsolutelynofussatall.

MushyMonkeyBananaMuffinsPumpkinPieMuffinsSaltedCaramelAppleMuffinsSunflowerButterandJellyMuffinsStonedFruitMuffinsCranBanThankYouBranMuffinsDilliciousHerb-StuffedMuffinsMangoBuckwheatPancakeMuffins

MUSHYMONKEYBANANAMUFFINS

Makes12standard-sizemuffins

Thereissomethingverycomfortingandcuriousaboutthesebananamuffins.ItmusthavesomethingtodowithCuriousGeorge(whichmysonwatchesadnauseam),becauseoncetheycoolontherack,hehoardsthemandsleepswiththemunderhispillowsohecanhavebreakfastinbed.Thisiswherethe“mushy”comesfrom.AndIblametheoddballmonkey.I’msurehe’sresponsible.Inanyevent,thesepotassium-richmuffinshavetheaddedbenefitofturmeric,aspicethathaswonderfulanti-inflammatoryandantibacterialproperties,aswellasamellowyellowhat…Imeanhue.

MUSTHAVE12standard-sizepaperbakingcups2cupsall-purposegluten-freeflour(seehere)2teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar½teaspoonturmericpowderteaspoonsteviapowder

1cupmashedbanana(about2largebananas)¾cupunsweetenedplainricemilk

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Whisktogethertheflour,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectar,turmericpowderandsteviaandstirtocombine.Addthemashedbananaandricemilk,andstiruntiltheliquidisabsorbedandthebatterissmooth.4.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeaboutthree-quartersfull.5.Bakethemuffinsfor18to20minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.6.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthemuffinstocoolcompletely.

Keepmuffinsinanairtightcontainerforupto3days,orwrapandfreezeforupto3months.

NutritionInformationPerServing(1muffin):150calories,5gtotalfat,0.0mgcholesterol,23gcarbohydrates,160mgsodium,2gfiber,2gprotein,6gsugars

PUMPKINPIEMUFFINS


Pumpkinisn’tjustyourFallguyanymore.Mr.Pumpkinisnowavailableallyearroundinallhisorangeeminence.Heisrichinbeta-carotene,vitaminsCandE,magnesiumandpotassium.Andpumpkinpiespice,apremixedblendofcinnamon,ginger,lemonpeel,nutmeg,clovesandcardamom,foundinanygrocerystore,isapotentpotpourrithathashealinganti-inflammatoryandantioxidantbenefits.So,Ibegofyou,don’twaitforOctober,NovemberorDecemberbeforeyouwhipupthesemuffs,becausepassionforpumpkinisnotseasonalanymore.

MUSTHAVEMuffins12standard-sizepaperbakingcups2cupsall-purposegluten-freeflour(seehere)1tablespoonpumpkinpiespice

2teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectarteaspoonsteviapowder

1cupcannedpumpkinpuree¾cupunsweetenedplainricemilk

Topping2teaspoonscinnamonpowder

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Whisktogethertheflour,pumpkinpiespice,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectarandsteviaandstirtocombine.Addthepumpkinpureeandricemilk,andstiruntiltheliquidisabsorbedandthebatterissmooth.4.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeaboutthree-quartersfull.Dustthetopofeachwithasprinklingofcinnamon.5.Bakethemuffinsfor16to18minutes,oruntiltheyaregoldenorangeandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.6.Transferthemuffintinfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthemuffinstocoolcompletely.

Keepinanairtightcontainerforupto3days,orwrapandfreezeforupto3months.


SALTEDCARAMELAPPLEMUFFINS


IfIhadtochooseonecandyImissmostsincegivingupdairyandrefinedsugar,itwouldhavetobecaramels.Thereissomethingabouttheirchewy,sweetgooeynessthatisverycomforting(andcavityinducing).SoimaginemyecstasywhenItastedmyfakecaramelsauceforthisrecipeforthefirsttime.Itissogoodthatitinstantlybecamemyfriendandfauxsimultaneously.Makethisforpeopleyoulove,becausetheywilltakeapledgeofallegiancetoyouforever.

MUSTHAVE

Muffins12standard-sizepaperbakingcups2cupsall-purposegluten-freeflour(seehere)2teaspoonssodium-freebakingpowder1teaspoonbakingsoda1teaspooncinnamonpowder½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar¼teaspoonsteviapowder¾cupunsweetenedplainricemilk½cupunsweetenedapplesauce1smallGalaorGrannySmithapple(about5ounces),peeled,coredandslicedinto¼-inchpieces

CaramelSauce½cupcoconutnectar¼cupsunflowerseedbutter(seehere)teaspoonfineseasalt

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Tomakethemuffins,whisktogethertheflour,bakingpowder,bakingsoda,cinnamon,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectarandsteviaandstirtocombine.Addthericemilkandapplesauce,andstiruntiltheliquidisabsorbedandthebatterissmooth.4.Foldinabouthalfoftheapplepieces.5.Tomakethecaramelsauce,mixtogetherthecoconutnectar,sunflowerseedbutterandsaltinasmallbowluntilwellblended.6.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Topeachwiththecaramelsauceandtheremainingapplepieces.7.Bakethemuffinsfor16to18minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.8.Transferthemuffintinfromtheoventoawirerackandletrestforabout10minutesbeforeremovingthemuffinstocoolcompletely.



SUNFLOWERBUTTERANDJELLYMUFFINS


LittleMissSunflowerSeedislikeanA-listmoviestarbecauseshecontainselusive,hard-to-getselenium,which,amongotherwondrousthings,isinvolvedinreproductivehealthformen.Seleniumisatracemineralthatpossessesextremelypowerfulantioxidantproperties,whichhelpyourbodyrebelagainstdisease.Sogetreadyforyourclose-up,MissSeedy,becauseyouhavetheleadroleinthisjellyroll.

MUSTHAVE12standard-sizepaperbakingcups2cupsall-purposegluten-freeflour(seehere)2teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil3tablespoonscoconutnectarteaspoonsteviapowder

½cupgrapejelly½cupsunflowerseedbutter(seehere)1cupunsweetenedplainricemilk

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.

2.Whisktogethertheflour,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectarandsteviaandstirtocombine.Addthegrapejelly,sunflowerseedbutterandricemilkandstiruntiltheliquidisabsorbed.4.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeaboutthree-quartersfull.5.Bakethemuffinsfor15to17minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.6.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthemuffinstocoolcompletely.



SweetTruth:YoucanusetheplumlemonjamfromthePlumLemonPinkyprintsrecipe(seehere)asasubstituteforthegrapejellywithequallymagnificentresults.

STONEDFRUITMUFFINS


EventhoughIdon’thaveoneyet,Irememberbeingone,andItrulybelievethatteenagersarethereasonMomsbecomeprematureantiques.IfIremembercorrectly,itisatthisagethatchildrengrowanappendagecalled“attitude,”becausetheyknowway,waymorethanyou.Sojustsaveyourbreathandtellyourkidwhatyou’vemadethemforbreakfast,becauseI’msuretheirearswillperkupwhenyoutellthemyou’vemadethemmuffinswithstonedfruit.

SweetTruth:Stonedinthiscontextmeans“stoneshavebeenremoved.”Justaspittedmeans“pitshavebeenremoved”andguttedmeans…oh,nevermind.

MUSTHAVE12standard-sizepaperbakingcups2cupsall-purposegluten-freeflour(seehere)2teaspoonssodium-freebakingpowder1teaspoonbakingsoda¾teaspoongingerpowder½teaspoonguargum¼teaspoongroundcardamom¼teaspoonfineseasalt

¼cupgrapeseedoil¼cupcoconutnectar¼teaspoonsteviapowder1cupunsweetenedplainricemilkcupapricot,peach,nectarineorplumpuree

1cupdicedapricots,peaches,nectarinesorplums

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Whisktogethertheflour,bakingpowder,bakingsoda,ginger,guargum,cardamomandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectarandsteviaandstirtocombine.Addthericemilkandfruitpuree,andstiruntiltheliquidisabsorbedandthebatterissmooth.4.Add½cupofthedicedfruitandstirtodistributeevenly.5.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Topeachwiththeremaining½cupofdicedfruit.6.Bakethemuffinsfor17to18minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.7.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthemuffinstocoolcompletely.



SweetTruth:Theapricots,peaches,nectarinesorplumsusedforthepureeshouldbepeeled,butshouldnotbecooked.

CRANBANTHANKYOUBRANMUFFINS


WhenIwasabouteightweekspregnant,myhusbandstartedtosmellbad.Ididn’trealizeatthetimethatmywarpedsenseofsmellwasaresultofatsunamiofhormonesinvadingmybody,notachangeinmyhusband’s.Thiswasfollowedbyanambushofnauseaandstrangecravings.Then,inacruelturnofevents,myplumbinggotpluggedup.Whenyourdigestivesystemisactingsounprofessionally,it’simportanttohaveanedibleintervention,pregnantornotpregnant.Branisdefinitelyfamousforitsfiber.Cranberriesandbananas,notsomuch.But,inadditiontoanabundanceofpotassiumandantioxidants,cranberriesandbananaspackafibrouspunch.Roughageaside,thecombinationofthetangycranberry,mellowbananaandcrispybranmakesthisthemotherofallmuffins.

MUSTHAVE12standard-sizepaperbakingcups1cupricebran1¼cupsunsweetenedplainricemilk¼cupmashedbanana1cupall-purposegluten-freeflour(seehere)2teaspoonscinnamonpowder2teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar¼teaspoonsteviapowder¼cupwater¾cupdriedcranberries

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Placethericebraninamedium-sizebowl.Addthericemilkandstiruntilwellblendedandabsorbed.Foldinthemashedbanana.3.Inalargebowl,whisktogethertheflour,cinnamon,bakingpowder,bakingsoda,guargumandsalt.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,steviaandwatertothedryingredients,andstiruntiltheliquidisabsorbedandthebatterissmooth.Nextaddthericebranmixtureandstirtocombine.Add½cupofthedriedcranberriesandstirtodistributeevenly.5.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Topeachwiththeremaining¼cupofdriedcranberries.6.Bakethemuffinsfor18to20minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.

7.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthemuffinstocoolcompletely.

Keepinanairtightcontainerforupto3days,orwrapindividuallyandfreezeforupto3months.


DILLICIOUSHERB-STUFFEDMUFFINS


Andnowforsomethingcompletelydifferent,asavorymuffinwithallthemostvibrantherbsyourspicerackorgardencanhold.Myfavoriteisdill.Itsfragranceandflavorenhanceanydish.Andwiththeadditionsofrosemary,thymeandoregano,thismuffinsmacksofagardenAliceWatersmighthaveplanted.MaybeyouandyourkidscanplanttheseherbsinthebackyardandhavethematyourfingertipswheneveryoufeeltheurgetohaveaDilliciousMuffin.

MUSTHAVEMuffins12standard-sizepaperbakingcups1smallcauliflower(about12ounces),dividedintosmallflorets1cupunsweetenedplainricemilk1teaspoonapplecidervinegar2cupsall-purposegluten-freeflour(seehere)6teaspoonsmincedfreshdill,or3teaspoonsdrieddill2teaspoonsfinelymincedfreshrosemary,or1teaspoondriedrosemary2teaspoonsdriedthyme2teaspoonsdriedmincedonion2teaspoonssodium-freebakingpowder1teaspoonbakingsoda1teaspoondriedoregano½teaspoonguargum

½teaspoonchilipowder(optional)½teaspoonfineseasalt¼cupgrapeseedoil¾ cup shredded vegan, soy-free cheddar cheese (I useDaiya cheddar cheese. See resources formoreinformation.)

Topping1tablespoondrieddill

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Steamthecauliflowerfloretsinamedium-sizesaucepanforabout15minutes,oruntiltender.Transfertheflorets,afewatatime,toapotatoricerandpushthemthroughintoamedium-sizebowl.Thiswillgiveyoulumplesscauliflowerpuree.3.Mixtogetherthericemilkandvinegarina2-cupmeasuringcup.4.Whisktogethertheflour,dill,rosemary,thyme,mincedonion,bakingpowder,bakingsoda,oregano,guargum,chilipowder,ifusing,andsaltinalargebowl.Makeawellinthemiddle.5.Addthecauliflowerpuree,ricemilkmixtureandgrapeseedoil,andstiruntiltheliquidisabsorbedandthebatterissmooth.Foldin½cupofthecheddarcheese.6.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeaboutthree-quartersfull.Topeachwiththeremaining¼cupofcheese.Dustthetopofeachwithasprinklingofdill.7.Bakethemuffinsfor18to20minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.8.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthemuffinstocoolcompletely.



MANGOBUCKWHEATPANCAKEMUFFINS


Ifyouhadtochoosewhichofthemuffinsinthischaptertogiveyourkidsrightbeforeschool,itshouldbethisone.Inrecentstudies,mangohasbeenfoundtohelpchildrenconcentrateandtoincreasememoryretentionduetoitsglutamineacidcontent.Also,mangocontainsenzymesthatarehelpfulindigestion,aswellassolubledietaryfiberandantioxidants.Andbestofall,whenyourteenager’sfacebreaksoutwithacne,youcanputthesemuffinsonhisorherface,becausemangohelpsclearcloggedpores.Justaservingsuggestion.

MUSTHAVE12standard-sizepaperbakingcups1¼cupsall-purposegluten-freeflour(seehere)¾cuplightbuckwheatflour2teaspoonssodium-freebakingpowder2teaspoonsgingerpowder1teaspoonbakingsoda1teaspooncinnamonpowder½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar¼teaspoonsteviapowder¾cupunsweetenedplainricemilk½cupfreshorfrozen(thawed)mangopuree½cupfreshorfrozen(thawed)mango,cutinto¼-inchdice

MUSTDO1.Preheatovento350°F.Lineastandard12-cupmuffintinwithpaperbakingcups.2.Whisktogetherthetwoflours,bakingpowder,ginger,bakingsoda,cinnamon,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectarandsteviaandstirtocombine.Addthericemilkandmangopuree,andstiruntiltheliquidisabsorbedandthebatterissmooth.4.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Topeachwithasprinklingofthedicedmango.5.Bakethemuffinsfor18to20minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackhalfwaythroughbaking.6.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthemuffinstocoolcompletely.


Thegoodthingaboutbrowniesistheylovetodressupandaccessorize.Justaccentthemwithsuperfoods,likemesquiteandgreentea,andspices,suchascayenne,andthentopthemwithatastefulfrosting,andthey’rereadytogooutintheirredhighheelsandparty.

Ifyoulikeyourbrowniesalittleunderdone,likeIpreferthem,goforthelowerbaketimesuggestedandyouwillexperienceamelt-in-your-mouth,otherworldlyfudge-likecreation.Ifyouwanttotakeitonestepfurther,putthebrowniesinthefreezerovernight,andtheneattwosquaresandthankmeinthemorning.

GourmetDarkChocolateMesquiteBrowniesLemonParsnipanniesGirlScoutBrowniesUnmatchableMatchaTeanies

BlondieswithRootsSunflowerButtercupBrowniesCaramelGlazedFakin’BaconBrownies

GOURMETDARKCHOCOLATEMESQUITEBROWNIES

Makes16brownies

Mesquitepowderisanutritionallydense,gluten-freeflourthatexudestheflavorsofcaramel,chocolateandmolasses.Itisexceptionallyhighincalcium,potassium,iron,zincandtheaminoacidlysine,andithelpsevenoutbloodsugarlevelsoveranextendedperiodoftime.Youcanfinditveryeasilyonlineorinhealthfoodstores.Butbeware.Whenmesquitepowdergetsintobedwithothergluten-freeflours,flavorfulfireworksignite.Maybethat’swhytheynamedgrillsafterit.

MUSTHAVE

BrowniesGrapeseedoil,forgreasingthepan1cupall-purposegluten-freeflour(seehere)½cupcacaopowder2tablespoonsmesquitepowder½teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt7tablespoonsgrapeseedoil5tablespoonscoconutnectar2teaspoonsvanillaextractteaspoonsteviapowder

½cupwater

ChocolateFrosting3tablespoonscoconutoil

2tablespoonscoconutnectar¼cuppowderederythritol3tablespoonscacaopowder½tablespoonwarmwaterteaspoonsteviapowderteaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Greasean8×8-inchsquarebakingpanwithgrapeseedoil.2.Tomakethebrownies,whisktogethertheflour,cacaopowder,mesquitepowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectar,vanillaandsteviaandstirtocombine.Nextaddthewaterandstiruntilitisabsorbedandthebatterissmooth.4.Spoonthebatterintothepreparedpanandsmoothdownwithawetbakingspatulaorthebackofawetspoon.5.Bakethebrowniesfor11to12minutes,oruntilthebatterstartstopullawayfromthesidesofthepanandatoothpickinsertedinthecentercomesoutwithjustafewcrumbsattached.Rotatethepanfromfronttobackafter9minutesofbaking.6.Transferthepanfromtheoventoawirerackandletsitforabout30minutesbeforecuttingthebrowniesinto16squares.7.Tomakethefrosting,mixtogetherthecoconutoilandcoconutnectarinasmallbowl.Addthepowderederythritol,cacaopowder,warmwater,steviaandsaltandstiruntilsmoothandwellcombined.8.Frostthebrownieswhentheyarecompletelycool.


NutritionInformationPerServing(1brownie):130calories,8gtotalfat,0.0mgcholesterol,16gcarbohydrates,80mgsodium,1gfiber,1gprotein,6gsugars

SweetTruth:Pleasebesuretowaitforthebrowniestocoolcompletely,ortheywillfallapartwhenyoutrytocutthem.

LEMONPARSNIPANNIES

Makes16parsnipannies

Ididn’tplanonnamingthesebrowniesafterasimilar-soundingtownshipinNewJersey;itjustbakedoutthatway.OnceIrealizedthatapureedparsnipaddsaluxuriousscrumptiousnesstobrowniesthatishardtodescribe,Istartedtotremblewithexcitementatthepossibilities.Thisfunny-lookingalbinorootvegetableisagreatsourceofvitaminsB6,CandE,aswellasfolicacid,magnesiumandniacin.Andthepairingofparsnipandlemonisserendipitous.

MUSTHAVE

ParsnipanniesCoconutoil,forgreasingthepan1smallparsnip(about4ounces)1½cupsall-purposegluten-freeflour(seehere)1teaspoonsodium-freebakingpowderteaspoonguargum

¼teaspoonbakingsoda¼teaspoongroundnutmeg¼teaspoonfineseasalt¼cupcoconutoil2tablespoonscoconutnectar2tablespoonsfreshlysqueezedlemonjuice1teaspoonlemonextractteaspoonsteviapowder

½cupunsweetenedcoconutmilk

LemonIcing1tablespooncoconutnectar1tablespooncoconutoil1cuppowderederythritol3tablespoonsfreshlysqueezedlemonjuiceteaspoonturmericpowderteaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Greasean8×8-inchsquarebakingpanwithcoconutoil.2.Peeltheskinofftheparsnipandsliceitinto½-inch-thickpieces.Steamtheparsnippiecesinamedium-sizesaucepanforabout15minutes,oruntiltender.Transfertheparsnippiecestoapotatoricerandpushthemthroughintoasmallbowl.Thiswillgiveyoulumplessparsnippuree.Measureout cupofthepureeandsetaside.3.Tomaketheparsnipannies,whisktogethertheflour,bakingpowder,guargum,bakingsoda,nutmegandsaltinalargebowl.Makeawellinthemiddle.

4.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20seconds.Addthelemonjuice,lemonextractandsteviaandstirtocombine.Pourintotheflourmixture.5.Nextaddtheparsnippureeandcoconutmilktotheflourmixture,andstiruntiltheliquidisabsorbedandthebatterissmooth.6.Spoonthebatterintothepreparedpanandsmoothdownwithawetbakingspatulaorthebackofawetspoon.7.Baketheparsnipanniesfor13to15minutes,oruntilthebatterisalightgoldenbrownandstartstopullawayfromthesidesofthepan.Rotatethepanfromfronttobackafterabout9minutesofbaking.8.Transferthepanfromtheoventoawirerackandletsitforabout20minutesbeforecuttingtheparsnipanniesinto16squares.9.Tomakethelemonicing,microwavethecoconutnectarandcoconutoilinamedium-sizemicrowave-safebowlfor20seconds.Addthepowderederythritol,lemonjuice,turmericpowderandsaltandstiruntilsmoothandwellcombined.10.Whentheparsnipanniesarecompletelycool,topeachwithicing.


NutritionInformationPerServing(1parsnipanny):150calories,10gtotalfat,0.0mgcholesterol,14gcarbohydrates,80mgsodium,2gfiber,1gprotein,6gsugars

SweetTruth:Youcanserveanyleftoverparsnippureeasahealthysnackorasasidedishinplaceofmashedpotatoes.Addsometastyherbsandspicesfromyourgardenandspicerack,andIguaranteeastandingovationfromyourdiningaudience.

GIRLSCOUTBROWNIES

Makes16brownies

Oneoftheworld’smostbelovedGirlScoutcookiesisSamoas.Ofcourse,thosedeliciouscookiesarefilledwithallergens,nottomentionhydrogenatedfatsandsugar.Sotobringsomesemblanceofwholesomenesstothislongtimefave,Ire-createdthecookie’sdeliciousromanceofvanillacakewithtoastedcoconutandcaramel,alldrizzledsillywithdarkchocolatesauce,andreincarnateditasabrownie.It’llsweepyouoffyourfeet,it’sthatgood.Scout’shonor!(Oristhatfortheboys?)

MUSTHAVE

Topping3tablespoonsunsweetenedshreddedcoconut

CaramelSauce½cupcoconutnectar¼cupsunflowerseedbutter(seehere)¼teaspoonfineseasalt

ChocolateSauce1tablespooncoconutoil1tablespooncoconutnectar2tablespoonscacaopowderteaspoonsteviapowderteaspoonfineseasalt

BrowniesCoconutoil,forgreasingthepan1¾cupsall-purposegluten-freeflour(seehere)¾teaspoonsodium-freebakingpowderteaspoonguargum

¼teaspoonbakingsoda¼teaspoonfineseasalt¼cupcoconutoil3tablespoonscoconutnectar½cupunsweetenedcoconutmilk¼cupwarmwater2teaspoonsvanillaextract¼teaspoonsteviapowder

MUSTDO1.Tomakethetopping,spreadtheshreddedcoconutinasmallfryingpanandtoastforabout10minutesovermediumheat.Stirthecoconuthalfwaythroughtoensureeventoasting.2.Tomakethecaramelsauce,mixtogetherthecoconutnectar,sunflowerseedbutterandsaltinasmall

bowluntilwellcombined.3.Tomakethechocolatesauce,microwavethecoconutoilandcoconutnectarinasmallmicrowave-safebowlfor20seconds.Addthecacaopowder,steviaandsaltandstiruntilsmoothandwellcombined.4.Preheatovento325°F.Greasean8×8-inchsquarebakingpanwithcoconutoil.5.Tomakethebrownies,whisktogethertheflour,bakingpowder,guargum,bakingsodaandsaltinalargebowl.Makeawellinthemiddle.6.Microwavethecoconutoilandcoconutnectarinameasuringcupfor20seconds.Addthecoconutmilk,warmwater,vanillaandsteviaandstirtocombine.Pourintotheflourmixtureandstiruntiltheliquidisabsorbedandthebatterissmooth.7.Spoonthebatterintothepreparedpanandsmoothdownwithawetbakingspatulaorthebackofawetspoon.8.Spreadthecaramelsauceevenlyoverthebatterandtopwiththetoastedcoconut.Drizzlethechocolatesauceoverthecaramelandcoconut.9.Bakethebrowniesfor15to17minutes,oruntilthebatterstartstopullawayfromthesidesofthepanandatoothpickinsertedinthecentercomesoutwithjustafewcrumbsattached.Rotatethepanhalfwaythroughbaking.10.Transferthepanfromtheoventoawirerackandletsitforabout15minutesbeforecuttingthebrowniesinto16squares.



SweetTruth:FreezetheseforbrowniesthattastelikeEnglishtoffee.

UNMATCHABLEMATCHATEANIES

Makes24mini-muffin-sizeteanies

Thesearetheperfectaccompanimenttoateapartyofanysize.Whetherit’shighteaatthreeo’clockfortheladiesorateapartyforyourbuddingprincesses,theseteaniesaddunparallelednutritionalperks.InadditiontovitaminC,chromium,zincandmagnesium,Matchagreenteacontainsuniqueandpowerfulantioxidantscalledcatechins,whichcounteracttheeffectoffreeradicals,acauseofDNAdamage.Ialsoaddhempseedstothebatterandthefrostingtobumpuptheprotein,omega-3,omega-6andphytonutrientcontent.Justsomeaddedhealthinsurance.

MUSTHAVE

Teanies24minipaperbakingcups2½cupsall-purposegluten-freeflour(seehere)2teaspoonsMatchagreenteapowder1teaspoonsodium-freebakingpowder¾teaspoonbakingsoda¾teaspoonguargum½teaspoonfineseasalt¼teaspooncorianderpowder½cupgrapeseedoilcupcoconutnectar

2teaspoonsvanillaextractteaspoonsteviapowder

¾cupwater

¼cupunsweetenedplainricemilkcuphempseeds

Frosting1cuphempseedbutter(seehere)¼cupcoconutnectarteaspoonMatchagreenteapowderteaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Linea24-cupminimuffintinwithminipaperbakingcups.2.Tomaketheteanies,whisktogethertheflour,Matchagreenteapowder,bakingpowder,bakingsoda,guargum,saltandcorianderinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectar,vanillaandsteviaandstirtocombine.Nextaddthewaterandricemilk,andstiruntiltheliquidisabsorbedandthebatterissmooth.Stirinthehempseedsandmixwelltodistributeevenly.4.Spoonthebatterintothepreparedmuffintin,fillingthecupstothetop.5.Baketheteaniesfor13to14minutes,oruntiltheyarealightgoldenbrownaroundtheedgesandbouncebackslightlytothetouch.Rotatethemuffintinfromfronttobackafter10minutesofbaking.6.Transferthemuffintinfromtheoventoawirerackandletsitforabout15minutesbeforeremovingtheteaniestocoolcompletely.7.Tomakethefrosting,mixtogetherthehempseedbutter,coconutnectar,Matchagreenteapowderandsaltinasmallbowlandstirtocombine.8.Frosttheteanieswhentheyarecompletelycool.


NutritionInformationPerServing(1teanie):180calories,8gtotalfat,0.0mgcholesterol,16gcarbohydrates,80mgsodium,2gfiber,3gprotein,7gsugars

BLONDIESWITHROOTS

Makes16blondies

Ifyouhighlightyourlocks,likeIusedtodo,youwillespeciallyappreciatethisplatinumpixiesnackwithitschicchocolatechiprootsandsophisticatedspicesofcorianderandcardamom.CardamomisrichinvitaminCandriboflavin,andisconsideredbeneficialtothekidneysandbladder.Corianderishighinpotassiumandcalcium,aswell,andaidsindigestion.Andafteryourfirstbite,I’msureyou’llagreethatblondiesaremorefun!

MUSTHAVEGrapeseedoil,forgreasingthepan1½cupsall-purposegluten-freeflour(seehere)¾teaspoonsodium-freebakingpowder¼teaspooncorianderpowder¼teaspoongroundcardamom¼teaspoonbakingsoda¼teaspoonguargum¼teaspoonfineseasalt½cupunsweetenedplainricemilk¼cupgrapeseedoil¼cupcoconutnectar2teaspoonsvanillaextract¼teaspoonsteviapowder1cupchocolatechips(seehere)

MUSTDO1.Preheatovento325°F.Greasean8×8-inchsquarebakingpanwithgrapeseedoil.2.Whisktogethertheflour,bakingpowder,coriander,cardamom,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthericemilk,grapeseedoil,coconutnectar,vanillaandsteviaandstirtocombine.Foldin¾cupofthechocolatechips.4.Spoonthebatterintothepreparedpanandsmoothdownwithawetbakingspatulaorthebackofawetspoon.Topwiththeremaining¼cupofchocolatechips.5.Baketheblondiesfor15to16minutes,oruntilthebatterturnsalightgoldenbrownandstartstopullawayfromthesidesofthepan.Rotatethepanhalfwaythroughbaking.6.Transferthepanfromtheoventoawirerackandletsitforabout20minutesbeforecuttingtheblondiesinto16squares.


NutritionInformationPerServing(1blondie):110calories,5gtotalfat,0.0mgcholesterol,

15gcarbohydrates,60mgsodium,1gfiber,1gprotein,5gsugars

SUNFLOWERBUTTERCUPBROWNIES

Makes24mini-muffin-sizebuttercups

ThemosttraumaticmomentofmychildhoodwaswhenIrealizedthatpeanutbuttercupswereaseasonalfood.Theydon’tdowellinthehotsummermonths,andtheywerebannedfromthetotewhenwewenttoJonesBeach.WhenIfirstsetouttocreatethesebrownies,Ivowedthattheywouldbemylittlepeanutbuttercupperennials.WhatIgotwassomuchmore.Thesunflowerseedbuttercaramelizeswiththechocolate,andthebrownieshaveabutter-likearomawhentheycomeoutoftheoven.Itmaybeun-Americantosaythis,butthesebuttercupsrivaltheoriginal,andmykideatsthemattheballpark,inbed(seetheMushyMonkeyBananaMuffinsstory)andevenontheshoresofLosAngeles.

MUSTHAVE24minipaperbakingcups2cupsall-purposegluten-freeflour(seehere)2½teaspoonssodium-freebakingpowder

½teaspoonguargum½teaspoonfineseasalt½cupgrapeseedoil½cupunsweetenedapplesaucecupcoconutnectar

1teaspoonvanillaextractteaspoonsteviapowder

1cupsunflowerseedbutter(seehere)1¼cupschocolatechips(seehere)

MUSTDO1.Preheatovento325°F.Linea24-cupminimuffintinwithminipaperbakingcups.2.Whisktogethertheflour,bakingpowder,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,applesauce,coconutnectar,vanillaandsteviaandstirtocombine.Nextaddthesunflowerseedbutterandstirtocombine.Foldin¾cupofthechocolatechips.4.Spoonthebatterintothepreparedmuffintin,fillingthecupstothetop,andtopeachwiththeremaining½cupofchocolatechips.5.Bakethebuttercupsfor18to20minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.6.Transferthemuffintinfromtheoventoawirerackandletsitforabout15minutesbeforeremovingthebuttercupstocoolcompletely.


NutritionInformationPerServing(1buttercup):150calories,8gtotalfat,0.0mgcholesterol,18gcarbohydrates,50mgsodium,2gfiber,3gprotein,7gsugars

CARAMELGLAZEDFAKIN’BACONBROWNIESMakes16brownies

LikeanyniceJewishgirlfromQueens,Igrewupeatingbaconforbreakfasteverynowandthen,onpaperplates.Thismadeitkosher.Nowadays,eventhoughthereisaplethoraoffakebaconoutthere,itishighlyprocessedandprobablycontainssoy.Oy,what’sanallergymamatodo?Well,I’lltellyouinoneword.Shitake.InadditiontobeingagreatsourceofvitaminC,ironanddietaryfiber,shitakemushrooms,whenbaked,areaperfectimpersonatorofbacon.SoenjoytheseonaSundaymorning,andthehousewillsmelljustlikecuredmeat.Andyoudon’tevenhavetousedisposabletableware.

MUSTHAVE

FauxBacon15×10-inchsheetofparchmentpaper1cup¼-inch-thickslicedshitakemushrooms1tablespoongrapeseedoil¼teaspoonfineseasalt

CaramelSauce½cupcoconutnectar¼cupsunflowerseedbutter(seehere)¼teaspoonfineseasalt

BrowniesGrapeseedoil,forgreasingthepan1¼cupsall-purposegluten-freeflour(seehere)½cupcacaopowder½teaspoonbakingsodateaspoonguargum

¼teaspoonfineseasaltteaspooncayennepowder(optional)

¼cupgrapeseedoil¼cupcoconutnectar1teaspoonvanillaextractteaspoonsteviapowder

10tablespoonswarmwater

MUSTDO1.Preheatovento350°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethefauxbacon,spreadtheshitakeonthepreparedpan.Drizzlethegrapeseedoilonthemushrooms,tossthemgentlywithyourhandstocoatandsprinklewiththesalt.Bakefor40minutes,oruntilthemushroomsareslightlycrisp.Setaside.3.Reducetheheatoftheovento325°F.4.Tomakethecaramelsauce,mixtogetherthecoconutnectar,sunflowerseedbutterandsaltinasmallbowluntilwellcombined.5.Tomakethebrownies,greasean8×8-inchsquarebakingpanwithgrapeseedoil.6.Whisktogethertheflour,cacaopowder,bakingsoda,guargum,saltandcayenne,ifusing,inalargebowl.7.Addthegrapeseedoil,coconutnectar,vanillaandsteviaandstirtocombine.Nextaddthewarmwaterandstiruntilitisabsorbedandthebatterissmooth.8.Spoonthebatterintothepreparedpan,smoothdownwithawetbakingspatulaorthebackofawetspoonanddrizzlewithcaramelsauce.Withaswirlingmotion,runapointyknifeinandoutofthecaramelsaucesosomeofitseepsintothebrownie.Topevenlywiththe“bacon”bits.9.Bakethebrowniesfor11to12minutes,oruntilthebatterstartstopullawayfromthesidesofthepanandatoothpickinsertedinthecentercomesoutwithjustafewcrumbsattached.Rotatethepanfromfronttobackafter9minutesofbaking.10.Transferthepanfromtheoventoawirerackandletrestforabout20minutesbeforecuttingthebrowniesinto16squares.



WhenIwasalittlegirl,Iwouldn’teatthecookiemymotherputinmyhandunlessanotheronewasfirmlyplacedintheother.Ican’ttellyouwhyIdidthis;it’snotlikeIdidn’tknowwheremynextsnackwascomingfrom.Iguessitwasasecurityissue.Withayoungerbrotherintow,Ineverknewwhatmightbeleftinthecookiejar.Now,myson,who’sanonlychild,doesn’thavetoworryaboutsiblingseatinghisrations—justhismother.Poorkid.

QuinoaCranberryCookiesSunflowerButterChocolateChipCookiesOatmealFudgeChocolateChipCookiesCosmicChocolateChipCookiesPlumLemonPinkyprintsSicilianMandelBreadBasilLemonadeCookies

QUINOACRANBERRYCOOKIES

Makesabout12cookies

OnedayIfoundmycupboardsempty,saveforquinoaflakesanddriedcranberries.WhatkindofmotheramI!Soinneedofsomecomfort,IusedwhatIhadandmademysonsomeQuinoaCranberryCookies.Letmetellyou,whatasurpriseitwastofindthattheblendingofnutty-flavoredquinoaflakeswithsweetandtartdriedcranberrieswaslikeamatchmadeonJDate.Hey,don’tknockonlinedating.That’showImetmyhusband.Anyway,evenmorethanmytaxreturnfilingstatus,youshouldappreciatethatwhenyourkidseatthesecookies,youcanpatyourselfonthebackforgettingthemtoeattheirspinach.That’sright.Quinoaisacomplete,gluten-freeproteingrainthatisrelatedtothespinachfamily.Andjustsoyouknow,thesecookiesarebestrightoutoftheoven,becausetheymeltinyourmouthlike“butta.”

SunflowerButterChocolateChip,OatmealFudgeChocolateChipandQuinoaCranberryCookies

MUSTHAVE15×13-inchsheetofparchmentpaper1cupquinoaflakes¾cuphotwater¾cupall-purposegluten-freeflour(seehere)½cupamaranthflour½teaspoonbakingsoda¼teaspooncinnamonpowder¼teaspoongroundnutmeg¼teaspoonguargum¼teaspoonfineseasalt¼cupcoconutoil¼cupcoconutnectar

2teaspoonsvanillaextractteaspoonsteviapowder

¾cupdriedcranberries

MUSTDO1.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.2.Pourthequinoaflakesintoamedium-sizebowl,addthehotwaterandletsitwithoutstirring.3.Whisktogetherthetwoflours,bakingsoda,cinnamon,nutmeg,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20seconds.Addthevanillaandsteviaandstirtocombine.Pourthecoconutoilmixtureintotheflourmixture.5.Nextaddthequinoaflakemixtureandstirtocombine.Foldinthedriedcranberries.6.Takeabout1½tablespoonsofthedough,shapeitintoaball,andplaceitonthepreparedcookiesheet.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthecookiesheet.Flatteneachballgentlywiththebottomofameasuringcup.7.Bakethecookiesfor16to18minutes,oruntiltheyarealightgoldenbrownaroundtheedges.Rotatethecookiesheetfromfronttobackafter10minutesofbaking.8.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthecookiestocoolcompletely.


NutritionInformationPerServing(1cookie):145calories,5gtotalfat,0.0mgcholesterol,18gcarbohydrates,80mgsodium,2gfiber,2gprotein,10gsugars

SweetTruth:Useextra-virgincoconutoilifyouwantthefinalproducttotasteandsmelllikecoconut.Otherwise,userefinedcoconutoil.

SUNFLOWERBUTTERCHOCOLATECHIPCOOKIES

Makesabout12cookies

Thesecookiesmightfreakyouout,becausetheytastemorelikepeanutbuttercookiesthanpeanutbuttercookies.Andbetteryet,asIhintedearlier,theseleniuminsunflowerseedsconferhealthbenefitsrelatingtomen’svirility,sothattheyarealmostlikeMotherNature’sViagra.Sohaveyourmankeepsomeofthesecookiessockedawayinhisglovecompartment,becauseyouneverknowwhenthemoodmightstrike.

MUSTHAVE15×13-inchsheetofparchmentpaper1cupall-purposegluten-freeflour(seehere)1cupamaranthflour½teaspoonbakingsoda½teaspoonguargum½teaspoonfineseasalt¼cupcoconutnectar3tablespoonscoconutoil2teaspoonsvanillaextractteaspoonsteviapowder

½cupsunflowerseedbutter(seehere)6tablespoonswater¾cupchocolatechips(seehere)

MUSTDO1.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.2.Whisktogetherthetwoflours,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthevanillaandsteviaandstirtocombine.Pourintotheflourmixture.4.Addthesunflowerseedbutterandwatertotheflourmixtureandmixwell.Foldinthechocolatechips.5.Takeabout1½tablespoonsofthedough,shapeitintoaball,andplaceitonthepreparedcookiesheet.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthecookiesheet.Flatteneachballgentlywiththebottomofameasuringcup.6.Bakethecookiesfor18to20minutes,oruntiltheyarealightgoldenbrownaroundtheedges.Rotatethecookiesheetfromfronttobackhalfwaythroughbaking.7.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthecookiestocoolcompletely.


OATMEALFUDGECHOCOLATECHIPCOOKIES

Makesabout12cookies

Eventhoughyoumaynotthinkofputtingchocolateinyourchild’sbowlofoatmeal,there’snoharmindoingso,astheantioxidantandmineralcontentofcacaopowderissoimmense,it’sanaturaljuxtapositiontothehigh-fiberoats.Butevenbetterthanthat,thecombinationsofflavorscan’tbebeat.Soinsteadofhotcereal,Isometimesservethesecookiestomychildasthefirstmealoftheday,andIhaven’theardacomplaintyet.

MUSTHAVE15×13-inchsheetofparchmentpaper1cupall-purposegluten-freeflour(seehere)½cupcacaopowder½teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupcoconutoil¼cupcoconutnectar2teaspoonsvanillaextractteaspoonsteviapowder

½cupwater1¼cupsgluten-freeoats¾cupchocolatechips(seehere)

MUSTDO1.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.2.Whisktogethertheflour,cacaopowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20seconds.Addthevanillaandsteviaandstirtocombine.Pourintotheflourmixture.4.Addthewatertotheflourmixtureandstiruntiltheliquidisabsorbed.Stirintheoatsandchocolatechips.5.Takeabout1½tablespoonsofthedough,shapeitintoaball,andplaceitonthepreparedcookiesheet.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthecookiesheet.Flatteneachballgentlywiththebottomofameasuringcup.6.Bakethecookiesfor12to13minutes,oruntiltheoatslookalittledryandthekitchensmellslikechocolate.Rotatethecookiesheetfromfronttobackafter9minutesofbaking.7.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthecookiestocoolcompletely.


COSMICCHOCOLATECHIPCOOKIES

Makesabout12cookies

Faceit,kidsaretheCEOsoftheirownmicrocosmicuniverse,andtheadultswhotrytohackintothissacredspacesuckbig-time.Sothebestthingtodotoexistinthesamestratumistoprepareyummiesfortheirtummiesthatwillmakethemthinkyou’reasuperherofromPlanetKitchen.Withthesubtlespicesgingerandnutmeg,overflowingwithprotectivephytonutrientsandexquisiteflavor,IguaranteeyourkidswillconcludethattheseCosmicChocolateChipCookiesareoutofthisworld!

MUSTHAVE15×13-inchsheetofparchmentpaper1¼cupsall-purposegluten-freeflour(seehere)¾cupamaranthflour½teaspoonbakingsoda½teaspoonguargum¼teaspoongingerpowder¼teaspoonfineseasaltteaspoongroundnutmeg

¼cupcoconutoil¼cupcoconutnectar1tablespoonvanillaextract¼teaspoonorangeextract¼teaspoonsteviapowder7tablespoonswater¾cupchocolatechips(seehere)

MUSTDO1.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.2.Whisktogetherthetwoflours,bakingsoda,guargum,ginger,saltandnutmeginalargebowl.Makeawellinthemiddle.3.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20seconds.Addthevanilla,orangeextractandsteviaandstirtocombine.Pourintotheflourmixture.4.Addthewatertotheflourmixtureandstiruntiltheliquidisabsorbed.Foldinthechocolatechips.5.Takeabout1½tablespoonsofthedough,shapeitintoaball,andplaceitonthepreparedcookiesheet.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthecookiesheet.Flatteneachballgentlywiththebottomofameasuringcup.6.Bakethecookiesfor12to13minutes,oruntiltheyarealightgoldenbrownaroundtheedges.Rotatethecookiesheetfromfronttobackafter9minutesofbaking.7.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthecookiestocoolcompletely.


PLUMLEMONPINKYPRINTS

Makesabout16cookies

Ithinkpinkiesmustbeenviousoftheiropposableneighborsfourdigitsdown.Let’sfaceit.Thumbsgetalltheaction.Withthumbsucking,thumbs-ups,stickingoutlikeasorethumb,hitchingaridebywayofthumb,beingallthumbsifyou’reclumsyandholidaycookiescalledthumbprints,it’sclearthereisaprejudice.SoI’mheretostarttheequalrightsforpinkiesmovementbyintroducingmyPlumLemonPinkyprints.Theyarenowahands-downfavoriteinmyhouse.

MUSTHAVE

JamFilling½cupdriedplums(akaprunes)1cupwater¼cupfreshlysqueezedlemonjuice

Cookies15×13-inchsheetofparchmentpaper1cupall-purposegluten-freeflour(seehere)1cupamaranthflour½teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasaltcupcoconutoil

¼cupcoconutnectar

1teaspoonvanillaextract¼teaspoonlemonextract¼teaspoonsteviapowder¼cupwater

MUSTDO1.Tomakethejamfilling,boilthedriedplumsinthewaterinamedium-sizesaucepanfor15minutes,oruntilverysoft.Drainthewaterandplacetheplumsandlemonjuiceinafoodprocessororblenderandpureeuntilsmooth.2.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.3.Tomakethecookies,whisktogetherthetwoflours,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20seconds.Addthevanilla,lemonextractandsteviaandstirtocombine.Pourintotheflourmixture,addthewaterandstiruntiltheliquidisabsorbed.5.Formthedoughintomarquise-shapedovals,usingabout1½tablespoonsforeach,andplacethemabout2inchesapartonthepreparedcookiesheet.6.Gentlypressyourpinkie,lengthwise,inthemiddleofeachovaltoformanindentation.7.Spoonsomeplumlemonjamfillingintoeachindentation.Dipyourindexfingerintosomewater,andsmoothoutthetopofthefillingineachcookiewithyourwetfinger.8.Bakethepinkyprintsfor17to18minutes,oruntiltheyarealightgoldenbrown.Rotatethecookiesheetfromfronttobackafter10minutesofbaking.9.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthecookiestocoolcompletely.


NutritionInformationPerServing(1pinkyprint):150calories,5gtotalfat,0.0mgcholesterol,24gcarbohydrates,80mgsodium,2gfiber,2gprotein,7gsugars

SICILIANMANDELBREAD

Makesabout12cookies

MandelbreadistheJewishanswertoItalianbiscotti.Thisissurprising,sinceJewsalwaysansweraquestionwithaquestion,notananswer.Butinanyevent,IthinkMandelisalittleconfused,becausehe’sreallyacookie,notaloaf.Thiscrispandherbycookie,twicebaked,isgoodfordippinginandthensippingyourbeverageofchoice.

MUSTHAVE15×13-inchsheetofparchmentpaper1cupall-purposegluten-freeflour(seehere)1cupamaranthflour5tablespoonsrawpumpkinseeds,coarselychopped1teaspoondriedrosemary1teaspoondriedthyme½teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar1teaspoonvanillaextractteaspoonsteviapowder

½cupwater1teaspoonlemonzest

MUSTDO1.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.2.Whisktogetherthetwoflours,pumpkinseeds,rosemary,thyme,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthegrapeseedoil,coconutnectar,vanillaandsteviaandstirtocombine.Nextaddthewaterandlemonzestandstiruntilincorporated.4.Formthedoughintoalogandflattenitsothatitisabout8incheslongand4½incheswide.Placethelogonthepreparedcookiesheet.5.Bakethelogfor25to26minutes,oruntilitisalightgoldenbrownandisfirmtothetouch.Rotatethecookiesheetfromfronttobackhalfwaythroughbaking.6.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutes.Keeptheovenon.7.Placethelogonacuttingboard.Slicetheloginto½-inchslices,onanangle,withawetserratedknife.Arrangetheslicesonthecookiesheet,cutsidedown.Baketheslicesfor12to13minutes,turningthemoverhalfwaythroughbaking,untilbothsidesarelightlytoasted.8.Transferthecookiesheetfromtheoventoawirerackandletsitforabout10minutesbeforeremovingthecookiestocoolcompletely.


SweetTruthWhenflatteningthelogbeforeit’sbaked,ithelpstoputapieceofparchmentpaperandanothercookiesheetontopofitandpressdowntoensureanevenlayerallthewayacross.


BASILLEMONADECOOKIES

Makesabout12cookies

ThefirstthingIconcoctedwhenIboughtmyVitamixblenderwasaBasilLemonadeSmoothie.IwasgrowingbasilinmybackyardandhadjustplantedaMeyerlemontreeinthefront.Iwasexcitedtofinallybeableto“liveofftheland.”Thegreenlemonadewasabighit,soàlaHollywood,Imadeasequelinadifferentformat.Hopefully,it’llbeablockbusterinanovennearyou.

MUSTHAVE

Cookies15×13-inchsheetofparchmentpaper1½cupsall-purposegluten-freeflour(seehere)½cuplightbuckwheatflour½teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupcoconutoil¼cupcoconutnectar1teaspoonvanillaextract½teaspoonlemonextract¼teaspoonsteviapowder7tablespoonswater3tablespoonsfinelymincedfreshbasil

LemonGlaze1tablespoonunsweetenedcoconutmilk¼teaspoonturmericpowder1cuppowderederythritol5teaspoonsfreshlysqueezedlemonjuice

MUSTDO1.Preheatovento325°F.Linea15×13-inchcookiesheetwithparchmentpaper.2.Tomakethecookies,whisktogetherthetwoflours,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20seconds.Addthevanilla,lemonextractandsteviaandstirtocombine.Pourintotheflourmixture.4.Addthewatertotheflourmixtureandstiruntiltheliquidisabsorbed.Stirinthebasil.5.Takeabout1½tablespoonsofthedough,shapeitintoaball,andplaceitonthepreparedcookiesheet.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthecookiesheet.Flatteneachgentlywiththebottomofameasuringcup.6.Bakethecookiesfor13to14minutes,oruntiltheyarealightgoldenbrownaroundtheedges.Rotatethecookiesheetfromfronttobackafter9minutesofbaking.7.Transferthecookiesheetfromtheoventoawirerackandletsitforabout15minutesbeforeremovingthecookiestocoolcompletely.8.Tomakethelemonglaze,mixtogetherthecoconutmilkandturmericpowderinamedium-sizemicrowave-safebowlandmicrowavefor20seconds.Addthepowderederythritolandlemonjuiceandstiruntilsmoothandwellcombined.9.Frostthecompletelycooledcookies.



Onedayafriendofminetoldherfour-year-oldsonthatshelovedhim.Hereplied,“Iloveyou,too,Mommy,butonlywhenyougivemecupcakes.”Sothedemoralizationofthistaleisthatatthisage,achild’sloveismostlikelycupcakeconditional.Luckily,withtheserecipes,nomatterwhat,achildcanlovethesecupcakesandhisorhermommy,too!

BlackandWhiteDelightCupcakesChocoholicCupcakesIrresistibleRedVelvetCupcakesCrazyforCoconutCupcakesVividVanillaCupcakesMochaItalianEspressoCupcakes

RubyRedWineandChocolateCupcakes

BLACKANDWHITEDELIGHTCUPCAKES

Makes12standard-sizecupcakes

SinceI’mfromNewYorkCity,Iwasinspiredtocreatethesecupcakesasanodetotheclassicdelicatessencookiesofthesamename.Thecacaopowderusedforthe“black”frostinginthisrecipeflowswithflavonoids,compoundsengagedinantioxidantactivity,whichhelpsreducecellulardamagecausedbypeskyfreeradicals.The“white”frostingcontainserythritol,anatural,zero-caloriesweetenerderivedfromfruitsandvegetables.Soinaworldwheremostissuesfallintothegrayzone,it’scomfortingtoknowthatyoucancountonyourcupcakestobeblackandwhite.

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups¾cupunsweetenedplainricemilk1teaspoonapplecidervinegar1¾cupsall-purposegluten-freeflour(seehere)1teaspoonsodium-freebakingpowder½teaspoonbakingsodateaspoonguargum

¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar2teaspoonsvanillaextract¼teaspoonlemonextractteaspoonsteviapowder

¼cupvegan,soy-freeplainyogurt(IuseSoDeliciouscoconutmilkyogurt.Seeresourcesformoreinformation.)

VanillaFrosting1cuppowderederythritol2tablespoonswarmvanillaricemilk1tablespooncoconutoilteaspoonfineseasalt

ChocolateFrosting½cupcoconutnectar3tablespoonscoconutoil¾cupcacaopowder2tablespoonswarmwaterteaspoonsteviapowderteaspoonfineseasalt

MUSTDO

1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,mixtogetherthericemilkandapplecidervinegarina2-cupmeasuringcup.3.Whisktogethertheflour,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,vanilla,lemonextractandsteviatotheflourmixtureandmixwelltocombine.Nextaddthericemilkmixtureandstiruntiltheliquidisabsorbedandthebatterissmooth.Stirintheyogurtuntilwellcombined.5.Pourthebatterintothemeasuringcup,asthespoutwillmakeiteasiertopourthebatterintothecupcaketinwithoutspillage.6.Pourthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Bakethecupcakesfor15to16minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackafter10minutesofbaking.7.Transferthecupcaketinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthecupcakestocoolcompletely.8.Tomakethevanillafrosting,mixtogetherthepowderederythritolandvanillaricemilkinasmallbowl.Addthecoconutoilandsaltandstiruntilsmoothandwellcombined.9.Tomakethechocolatefrosting,mixtogetherthecoconutnectarandcoconutoilinasmallbowl.Addthecacaopowder,warmwater,steviaandsaltandstiruntilsmoothandwellcombined.10.Frostthecompletelycooledcupcakes,vanillafrostingononehalfandchocolatefrostingontheother.

Keepunfrostedcupcakesinanairtightcontainerforupto3days,orwrapandfreezethemforupto3months.Leftoverfrostingkeepsinthefridgeforabout4weeksifstoredinanairtightcontainer.

NutritionInformationPerServing(1cupcake):200calories,9gtotalfat,0.0mgcholesterol,23gcarbohydrates,110mgsodium,2gfiber,2gprotein,15gsugars

CHOCOHOLICCUPCAKES


Noneedforatwelve-stepprogramhere,becausebeingaddictedtochocolate,orthesecupcakes,forthatmatter,isagoodthing.Notonlydoyougetthegoodstuffthatchocolatebrings,butI’vealsoaddedapotassiumboostthankstotheavocadointhefrosting.Theavocadoaddsnotonlyhealthbenefitsbutalsoasmoothcreaminess,andnoonebutyouwillknowit’sinthere.

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups1cupunsweetenedplainricemilk1teaspoonapplecidervinegar1¾cupsall-purposegluten-freeflour(seehere)cupcacaopowder

1¼teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar2teaspoonsvanillaextractteaspoonsteviapowder

cupvegan,soy-freeplainyogurt(IuseSoDeliciouscoconutmilkyogurt.Seeresourcesformoreinformation.)

ChocolateFrosting1cupcoconutnectar¼cupcoconutoil¼cupmashedavocado2cupspowderederythritol1cupcacaopowder2tablespoonswarmwater¼teaspoonsteviapowder¼teaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,mixtogetherthericemilkandapplecidervinegarina2-cupmeasuringcup.3.Whisktogethertheflour,cacaopowder,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,vanillaandsteviatotheflourmixtureandstirtocombine.Nextaddthericemilkmixtureandstiruntiltheliquidisabsorbedandthebatterissmooth.Stirintheyogurtuntilwellcombined.5.Pourthebatterintothemeasuringcup,asthespoutwillmakeiteasiertopourthebatterintothecupcaketinwithoutspillage.6.Pourthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Bakethecupcakesfor16to17minutes,oruntiltheybouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackafter10minutesofbaking.7.Transferthecupcaketinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthecupcakestocoolcompletely.8.Tomakethechocolatefrosting,mixtogetherthecoconutnectar,coconutoilandmashedavocadoinalargebowl.Addthepowderederythritol,cacaopowder,warmwater,steviaandsaltandstiruntilsmoothandwellcombined.9.Frostthecompletelycooledcupcakes.



IRRESISTIBLEREDVELVETCUPCAKES


Mostpeoplegogagaoverredvelvetcake,butthensomeask,“What’ssogreataboutit?”SinceI’mJewish,Iansweraquestionwithaquestionandaskback,“Well,what’ssogreataboutadiamond?Isn’titjustarock?”Andthat,girlfriend,isallthatneedstobesaid,becausethat’sreallywhatredvelvetcupcakesare.Ediblediamonds.No?

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups10ouncesoffrozen(thawed)cranberries¼cupwater2tablespoonsunsweetenedplainricemilk1teaspoonapplecidervinegar2cupsall-purposegluten-freeflour(seehere)1tablespooncacaopowder1½teaspoonssodium-freebakingpowder¼teaspoonxanthangum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar1teaspoonvanillaextractteaspoonsteviapowder

¼cupfreshsqueezedlemonjuice¼teaspoonbakingsoda

CranberryFrosting2tablespoonscoconutoil2tablespoonscoconutnectar2½cupspowderederythritol¼cupcranberrypuree(leftoverfromcupcakepreparation)¼teaspoonsteviapowder¼teaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,placethecranberriesandwaterinafoodprocessororblenderandpureeuntilsmooth.3.Mixtogetherthericemilkandapplecidervinegarinasmallbowl.4.Whisktogethertheflour,cacaopowder,bakingpowder,xanthangumandsaltinalargebowl.Makeawellinthemiddle.

5.Addthegrapeseedoil,coconutnectar,vanillaandsteviatotheflourmixtureandstirtocombine.Nextaddthericemilkmixtureand1cupofthecranberrypuree,andstiruntiltheliquidisabsorbedandthebatterissmooth.6.Mixtogetherthelemonjuiceandbakingsodainasmallbowl,waittillitfizzes,andthenquicklystiritintothebatter.Actswiftlyheresothebakingsodadoesn’tloseitspotencyonceithitsthecitricacid.7.Spoonthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Bakethecupcakesfor22to23minutes,oruntiltheybouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackhalfwaythroughbaking.8.Transferthecupcaketinfromtheoventoawirerackandletsitfor30minutesbeforeremovingthecupcakestocoolcompletely.9.Tomakethecranberryfrosting,microwavethecoconutoilandcoconutnectarinamedium-sizemicrowave-safebowlfor20seconds.Addthepowderederythritol,theremaining¼cupofcranberrypuree,steviaandsaltandstiruntilsmoothandwellcombined.10.Frostthecompletelycooledcupcakes.

Keepunfrostedcupcakesinanairtightcontainerfornolongerthan1day,orwrapandfreezethemforupto3months.Leftoverfrostingkeepsinthefridgeforabout4weeksifstoredinanairtightcontainer.


SweetTruth:Iusexanthanguminsteadofguarguminthisrecipebecauseallthecitricacidfromthelemonjuicerendersguargumineffective.Speakingoflemonjuice,onlyfreshlysqueezedworks.Ifyouuselemonjuicefromabottle,thecupcakeswillnotretaintheirrosycolorfromthecranberries.

SweetTruth:Makesuretowaittheentiretimesuggestedbeforeremovingthebakedcupcakesfromtheirtin.Otherwise,youwillhavegummycupcakesonyourhandsandyouwon’tbeveryhappywithme.

CRAZYFORCOCONUTCUPCAKES


ThereasonI’msocrazyforcoconut,inallitsvariousincarnations,isthatscientificstudieshaveshownittohavebeneficialeffectsontheskin,hair,heart,liver,kidneysandbones,toboostimmunity,andtoaiddigestionandweightmanagement.“Weightmanagement?”Icanhearthatincreduloustoneinyourvoice.“Lookatallthosecalories!Checkoutallthosefatgrams!”Well,it’strue.Becauseit’samedium-chainfattyacid,coconutismorereadilyabsorbedinyourbody,whichcausesittoincreaseyourmetabolism,whichhelpsyouburnmoreenergy.SoforgetaboutthatchichiweightlossprogramandeatthesecupcakesforJennyCraig’ssake.

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups¾cupunsweetenedcoconutmilk1teaspoonapplecidervinegar2cupsall-purposegluten-freeflour(seehere)cupunsweetenedshreddedcoconut

1½teaspoonssodium-freebakingpowder¾teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar1teaspoonvanillaextractteaspoonsteviapowder

cupvegan,soy-freeplainyogurt(IuseSoDeliciouscoconutmilkyogurt.Seeresourcesformoreinformation.)

CoconutButterFrosting2tablespoonscoconutoil2tablespoonscoconutnectar2cupspowderederythritol½cupsunflowerseedbutter(seehere)¼cupunsweetenedcoconutmilk¼teaspoonfineseasalt

Topping½cupunsweetenedshreddedcoconut

MUSTDO1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,mixtogetherthecoconutmilkandapplecidervinegarina2-cupmeasuringcup.3.Whisktogethertheflour,shreddedcoconut,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,vanillaandsteviatotheflourmixtureandstirtocombine.Nextaddthecoconutmilkmixtureandstiruntilitisabsorbed.Stirintheyogurtuntilwellcombined.5.Pourthebatterintothemeasuringcup,asthespoutwillmakeiteasiertopourthebatterintothecupcaketinwithoutspillage.6.Pourthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Bakethecupcakesfor15to16minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackafter10minutesofbaking.7.Transferthecupcaketinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthecupcakestocoolcompletely.8.Tomakethecoconutbutterfrosting,microwavethecoconutoilandcoconutnectarinamedium-sizemicrowave-safebowlfor20seconds.Addthepowderederythritol,sunflowerseedbutter,coconutmilkandsaltandstiruntilsmoothandwellcombined.9.Frostthecompletelycooledcupcakes.10.Pourtheshreddedcoconutintoasmallbowl.Rollthetopofeachfrostedcupcakeinthecoconuttoppingtocoat.



VIVIDVANILLACUPCAKES


Thisvanillacupcakehasasupermoistcrumbandrealvanillabeanspeckledinsideandout.Afavoriteamongfoodietoddlers.

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups¾cupunsweetenedplainricemilk1teaspoonapplecidervinegar2cupsall-purposegluten-freeflour(seehere)1¼teaspoonssodium-freebakingpowder½teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar1tablespoonvanillaextractteaspoonsteviapowdercupvegan,soy-freeplainyogurt(IuseSoDeliciouscoconutmilkyogurt.Seeresourcesformore

information.)½vanillabean,cutinhalflengthwiseandseedsscoopedoutandreserved

VanillaFrosting2½cupspowderederythritol6tablespoonswarmvanillaricemilk2tablespoonscoconutoil¼teaspoonfineseasalt½vanillabean,cutinhalflengthwiseandseedsscoopedoutandreserved

MUSTDO1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,mixtogetherthericemilkandapplecidervinegarina2-cupmeasuringcup.3.Whisktogethertheflour,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,vanillaandsteviatotheflourmixtureandstirtocombine.Nextaddthericemilkmixtureandstiruntilitisabsorbedandthebatterissmooth.Stirintheyogurtandvanillabeanseedsuntilwellcombined.5.Pourthebatterintothemeasuringcup,asthespoutwillmakeiteasiertopourthebatterintothecupcaketinwithoutspillage.6.Pourthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirds

full.Bakethecupcakesfor15to16minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackhalfwaythroughbaking.7.Transferthecupcaketinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthecupcakestocoolcompletely.8.Tomakethevanillafrosting,mixtogetherthepowderederythritolandwarmvanillaricemilkinamedium-sizebowl.Addthecoconutoilandsaltandstiruntilsmoothandwellincorporated.Stirinthevanillabeanseeds.9.Frostthecompletelycooledcupcakes.



MOCHAITALIANESPRESSOCUPCAKES


WhenIwasanewmom,myfavoritefoodgroupwascaffeine.SincePeet’sdidn’taccommodatemyrequestforanIVoftheirMochaJavaBlenddirectlyintomybloodstream,Iwaslefttomyowndevices.Thiscupcakewastheresult.Thetenderandmoistmochacakegetsanextraspikefromanespressofrosting,whichtopsitoffbetterthanathickspritzoffoamonaventiCafféMacchiato….Oristhatoneofthose“other”Seattlebrands?

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups¾cupunsweetenedplainricemilk¼cupblackcoffee(roomtemperature)1teaspoonapplecidervinegar2cupsall-purposegluten-freeflour(seehere)2tablespoonsespressopowder1tablespooncacaopowder1¼teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar2teaspoonsvanillaextract

teaspoonsteviapowdercupvegan,soy-freeplainyogurt(IuseSoDeliciouscoconutmilkyogurt.Seeresourcesformore

information.)

EspressoFrosting2tablespoonscoconutoil2tablespoonscoconutnectar2cupspowderederythritol2tablespoonshotwater2tablespoonsespressopowder¼teaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,mixtogetherthericemilk,coffeeandapplecidervinegarina2-cupmeasuringcup.3.Whisktogethertheflour,espressopowder,cacaopowder,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,vanillaandsteviatotheflourmixtureandstirtocombine.Nextaddthericemilk–coffeemixtureandstiruntilitisabsorbedandthebatterissmooth.Stirintheyogurtuntilwellcombined.5.Pourthebatterintothemeasuringcup,asthespoutwillmakeiteasiertopourthebatterintothecupcaketinwithoutspillage.6.Pourthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Bakethecupcakesfor16to17minutes,oruntiltheybouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackafter10minutesofbaking.7.Transferthecupcaketinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthecupcakestocoolcompletely.8.Tomaketheespressofrosting,mixtogetherthecoconutoilandcoconutnectarinamedium-sizebowl.Addthepowderederythritol,hotwater,espressopowderandsaltandstiruntilsmoothandwellcombined.9.Frostthecompletelycooledcupcakes.



RUBYREDWINEANDCHOCOLATECUPCAKES


Iusedtowhinealotduringtheweek,untilFridaycame,butnowIjustaddwinetomychocolatecupcakesandFridaycomesratherquickly.Youshouldtryit;it’slikehavingyourveryowncupcakevineyardrightinyourkitchen.

MUSTHAVE

Cupcakes12standard-sizepaperbakingcups¾cupunsweetenedplainricemilk¼cupPinotnoir1teaspoonapplecidervinegar1¾cupsall-purposegluten-freeflour(seehere)cupcacaopowder

1¼teaspoonssodium-freebakingpowder1teaspoonbakingsoda½teaspoonguargum¼teaspoonfineseasalt¼cupgrapeseedoil¼cupcoconutnectar2teaspoonsvanillaextractteaspoonsteviapowdercupvegan,soy-freeplainyogurt(IuseSoDeliciouscoconutmilkyogurt.Seeresourcesformore

information.)

ChocolateFrosting½cupcoconutnectar2tablespoonscoconutoil2tablespoonsmashedavocado1cuppowderederythritol½cupcacaopowder1tablespoonwarmwaterteaspoonsteviapowderteaspoonfineseasalt

PinotNoirPinkFrosting½tablespooncoconutoil½tablespooncoconutnectar¾cuppowderederythritol½tablespoonPinotnoir½tablespooncranberrypureeteaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Lineastandard12-cupcupcaketinwithpaperbakingcups.2.Tomakethecupcakes,mixtogetherthericemilk,PinotNoirandapplecidervinegarina2-cupmeasuringcup.3.Whisktogethertheflour,cacaopowder,bakingpowder,bakingsoda,guargumandsaltinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectar,vanillaandsteviatotheflourmixtureandstirtocombine.Nextaddthericemilkmixtureandstiruntilitisabsorbedandthebatterissmooth.Stirintheyogurtuntilwellcombined.5.Pourthebatterintothemeasuringcup,asthespoutwillmakeiteasiertopourthebatterintothecupcaketinwithoutspillage.6.Pourthebatterintothepreparedcupcaketin,dividingitevenly.Eachcupshouldbeabouttwo-thirdsfull.Bakethecupcakesfor16to17minutes,oruntiltheybouncebackslightlytothetouch.Rotatethecupcaketinfromfronttobackhalfwaythroughbaking.7.Transferthecupcaketinfromtheoventoawirerackandletsitfor10minutesbeforeremovingthecupcakestocoolcompletely.8.Tomakethechocolatefrosting,mixtogetherthecoconutnectar,coconutoilandavocadoinamedium-sizebowl.Addthepowderederythritol,cacaopowder,warmwater,steviaandsaltandstiruntilsmoothandwellincorporated.9.TomakethePinotnoirpinkfrosting,microwavethecoconutoilandcoconutnectarinasmallmicrowave-safebowlfor20seconds.Addthepowderederythritol,Pinotnoir,cranberrypureeandsaltandstiruntilsmoothandwellcombined.10.Frostthecompletelycooledcupcakeswiththechocolatefrosting.PlaceadollopofthePinotnoirpinkfrostingontop.



SweetTruth:Ifyoudon’thavecranberriesonhandyoucanalsouseraspberrypureeorbeetpureeto“pinken-up”thefrosting.

Ioftenspeaktogroupsofpeoplewhoaredealingwiththechallengesofeitherfoodallergies,celiacdisease,diabetesorthemunchies,andIinvariablyhearthattherearen’tenoughnut-free,sugar-freeorotherwise“safe”high-proteinandhealthfulenergybarsonthemarket.Thischapterismysolution,sothateveryonecanhavequick,deliciousandnutritiousfuelwhenevertheyneedit.

AntioxidantBlastBars

ChocolateChiaPowerBarsSweetCranberryHempBarsFudgyFig-a-Mama-JigBarsLeanGreenLogs—UnbakedAçaíBerryTruffles—UnbakedSeedyDateBalls—Unbaked

ANTIOXIDANTBLASTBARS

Makes25bars

Gojiberriesandblueberriestopthechartswhenitcomestoantioxidantcontent.Ihaveincludedthem,alongwithpumpkinseedsforablastofprotein,inthisexquisitelycrunchy,colorfulandnutritiousberrybar.ThereasonIdon’tusewholegojiberriesisthateventhoughtheystartoutbrightandrosyredbeforetheygointheoven,theycomeoutanunappealingmuddyshadeofbrown.Thankgoodnessforgojiberrypowder,whichjustdisappearsintothecrowdwhilestillprovidingallthepromisednutrients.

MUSTHAVESheetofparchmentpaperslightlylargerthan15×10inches4cupsgluten-freeoats1¾cupsall-purposegluten-freeflour(seehere)1cupgojiberrypowder1cuprawpumpkinseeds,roughlychopped1½teaspoonsguargum¼teaspoonfineseasalt1cupcoconutoil½cupcoconutnectarteaspoonsteviapowder

1cupfreshorfrozen(thawed)blueberries

MUSTDO1.Preheatovento300°F.Linea15×10-inchjelly-rollpanwithparchmentpaper,withalittleextraoverthesides.

2.Mixtogethertheoats,flour,gojiberrypowder,pumpkinseeds,guargumandsaltinalargebowl.3.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor60seconds.Addthesteviaandstirtocombine.Pourthecoconutoilmixtureintotheoatsmixtureandmixwell.Foldintheblueberries.4.Spoonthebatterintothepreparedpanandsmoothitintothecornersandontopwithawetbakingspatulatocoverthepanevenly.5.Bakefor25to30minutes,oruntiltheoatsarealightgoldenbrownandlookdry.Rotatethepanfromfronttobackhalfwaythroughbaking.6.Transferthepanfromtheoventoawirerackandletsitforabout15minutesbeforeputtinginthefreezerforatleast1hour.7.Transfertheparchmentpapertoacuttingboardandcutinto25bars.

Wrapeachbarindividuallyinparchmentpaperorbakerytissuepaper,placeinasealableplasticbagandkeepfrozenuntilreadytopackoreat.

NutritionInformationPerServing(1bar):170calories,10gtotalfat,0.0mgcholesterol,25gcarbohydrates,40mgsodium,4gfiber,3gprotein,4gsugars

SweetTruth:Waituntilthebarsarecompletelychilledbeforecuttingintothem,orelsetheywillfallapart.

CHOCOLATECHIAPOWERBARS

Makes25bars

Beyondbeingalow-maintenancepet,chiaisgreatbecauseitishighinomega-3s,calcium,fiber,magnesium,niacinandpotassium.Chiaisalsoknowntoenhanceendurancewhendoingstrenuousactivity.Combiningthisbiodynamicseedwithphytonutrient-richcacaopowderisapowerfulenergybarwaitingtobeeaten.

MUSTHAVESheetofparchmentpaperslightlylargerthan15×10inches4cupsgluten-freeoats1½cupsall-purposegluten-freeflour(seehere)1cupunsweetenedcoconutchips(alsocalledflakedcoconut)¾cuprawsunflowerseedscupcacaopowder

3tablespoonschiaseeds1½teaspoonsguargum¼teaspoonfineseasalt1cupcoconutoil

½cupcoconutnectar¼teaspoonsteviapowder1cupfreshorfrozen(thawed)cranberries,chopped

MUSTDO1.Preheatovento300°F.Linea15×10-inchjelly-rollpanwithparchmentpaper,withalittleextraoverthesides.2.Mixtogethertheoats,flour,coconutchips,sunflowerseeds,cacaopowder,chiaseeds,guargumandsaltinalargebowl.3.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor60seconds.Addthesteviaandstirtocombine.Pourintotheoatsmixtureandmixwell.Foldinthecranberries.4.Spoonthebatterintothepreparedpanandsmoothitintothecornersandontopwithawetbakingspatulatocoverthepanevenly.5.Bakefor25to30minutes,oruntilthekitchensmellslikechocolateandtoastedoats.Rotatethepanfromfronttobackhalfwaythroughbaking.6.Transferthepanfromtheoventoawirerackandletsitforabout15minutesbeforeputtinginthefreezerforatleast1hour.7.Transfertheparchmentpapertoacuttingboardandcutinto25bars.



SweetTruth:Peoplewhoareallergictomustardandsesameseedsmayalsobeallergictochiaseeds.

SweetTruth:SometimesIbreakuponeofthesebars,putitinabowl,addsomericemilkorcoconutmilkandeatitascereal.

SWEETCRANBERRYHEMPBARS

Makes16bars

Justincasethereissomeconfusion,hempseedhasnothingtodowithmarijuana.Sosorrytobethemessengeronthatone.Butthegoodnewsis,insteadofmakingyouallhighandhungry,hempfillsyouup,levelsoffyourbloodsugarandcontainsheart-healthyomega-3andomega-6,aswellasvitaminsA,B,DandE.Sonowyoucanhavethehighofyourlifejustknowingthatyou’reharboringsuchnutritiouskernelsinyoursnack.

MUSTHAVESheetofparchmentpaperslightlylargerthan8×8inches1¾cupsgluten-freeoatscupall-purposegluten-freeflour(seehere)cuphempseedsteaspoonguargum

¼teaspoonfineseasalt6tablespoonscoconutoil6tablespoonscoconutnectar¼cupdriedcranberries

MUSTDO1.Preheatovento325°F.Linean8×8-inchsquarebakingpanwithparchmentpaper,withalittleextraoverthesides.2.Mixtogethertheoats,flour,hempseeds,guargumandsaltinalargebowl.3.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor20secondsandstirtocombine.Pourthecoconutoilmixtureintotheoatmixture.Foldinthedriedcranberries.4.Spoonthebatterintothepreparedpanandsmoothitintothecornersandontopwithawetbakingspatulatocoverthepanevenly.5.Bakefor24to25minutes,oruntiltheoatsarealightgoldenbrown.Rotatethepanfromfronttobackhalfwaythroughbaking.6.Transferthepanfromtheoventoawirerackandletsitforabout15minutesbeforeputtinginthefreezerforatleast1hour.7.Transfertheparchmentpapertoacuttingboardandcutinto16bars.



FUDGYFIG-A-MAMA-JIGBARS

Makes25bars

Youshoulddoajigwhenyourkidseatfigsbecausetheyarehighincalcium,ironandpotassium.TheonlywayIusedtoeatfigswasbywayofFigNewtons.Theseremindmealittleofthose.Theyhaveatouchoffudgethatwon’taddanypudge.

MUSTHAVESheetofparchmentpaperslightlylargerthan15×10inches12driedCalimyrnafigs,de-stemmedandcutinto½-inchpieces3tablespoonswater4cupsgluten-freeoats1½cupsall-purposegluten-freeflour(seehere)¾cuprawpumpkinseeds,roughlychoppedcupcacaopowder

1teaspoonguargum¼teaspoonfineseasalt1cupcoconutoil½cupcoconutnectar¼teaspoonsteviapowder

MUSTDO1.Preheatovento300°F.Linea15×10-inchjelly-rollpanwiththeparchmentpaper,withalittleextraoverthesides.2.Placethefigsandwaterinafoodprocessororblenderandpuree.3.Mixtogethertheoats,flour,pumpkinseeds,cacaopowder,guargumandsaltinalargebowl.4.Microwavethecoconutoilandcoconutnectarina2-cupmeasuringcupfor60seconds.Addthesteviaandstirtocombine.Pourthecoconutoilmixtureintotheoatsmixture.Foldinthefigpuree.5.Spoonthebatterintothepreparedpanandsmoothitintothecornersandontopwithawetbakingspatulatocoverthepanevenly.6.Bakefor25to30minutes,oruntiltheoatsareadarkgoldenbrownandlookdry.Rotatethepanhalfwaythroughbaking.7.Transferthepanfromtheoventoawirerackandletsitforabout15minutesbeforeputtinginthefreezerforatleast1hour.8.Transfertheparchmentpapertoacuttingboardandcutinto25bars.



LEANGREENLOGS—UNBAKED

Makesabout14logs

Iwentthrougharawphase.ThefirsttimeIservedmyhusbandrawlasagna,healmostwalkedout.SoIstoppedmakinghismealsthatway,butIsavedanextra-specialtreatformyself.Sonowit’syours,too,andIgiveyoupermissionnottoshare.Also,unlikemygrandparentsinFlorida,spirulinadoesnotliketheheat,whichisthereasonthesebarsareunbaked.Butasyou’llseeintherecipe,thegroatsarecooked,soSandraLeemightsaythesebarsaresemi-raw.ThetoastedgroatslendaNestléCrunch–like“snap,crackandpop”qualitytothesebars,whichwillgiveyoubowlsmorefunthanhearingyourcerealtalk.

MUSTHAVE

Logs15×10-inchsheetofparchmentpaper1cupwater,plus3tablespoonsforthedateandfigpuree½cupbuckwheatgroats10Medjooldates,pittedandhalved6driedCalimyrnafigs,de-stemmedandhalvedcuphempseeds

¼cupgojiberries2teaspoonscacaopowder¾teaspoonspirulinapowder¼teaspoonMatchagreenteapowder¼teaspoongingerpowderteaspoonfineseasalt

½cuprawpumpkinseeds,roughlychopped

ChocolateGlaze1four-ouncebar100percentunsweetenedchocolate,chopped2tablespoonscoconutoil2tablespoonscoconutnectarteaspoonsteviapowderteaspoonfineseasalt

MUSTDO1.Preheatovento375°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethelogs,combinethe1cupwaterandthebuckwheatgroatsinamedium-sizesaucepanandbringtoaboil.Reducetheheatandsimmerforabout15minutes,oruntilallthewaterisabsorbed.Spreadthegroatsoutonthepreparedpanandbakeintheovenfor30minutes,oruntilthegroatsareverycrunchy.Thereshouldnotbeasoggyoneinthebunch.Tossthegroatshalfwaythroughbaking.3.Combinethedates,figsandthe3tablespoonswaterinafoodprocessororblenderandpuree.Spoonthedate-figpureeintoalargebowl.4.Addthehempseeds,gojiberries,cacaopowder,spirulinapowder,Matchagreenteapowder,ginger

andsalttothedate-figpureeandstirtocombine.Foldinthetoastedbuckwheatgroatsandpumpkinseeds.5.Takeabout1tablespoonofthe“dough,”andwithwethands,shapeitintoalog.Placethelogonthepreparedpanthatwasusedtotoastthegroats.Repeatuntilyouhaveusedupallthedough.Placethelogsinthefreezertochillwhileyoumakethechocolateglaze.6.Tomakethechocolateglaze,combinethechocolate,coconutoilandcoconutnectarinasmallmicrowave-safebowlandmicrowavefor30secondsatatimeuntilthechocolatemelts.Addthesteviaandsaltandstirtocombine.7.Takethelogsoutofthefreezer,dipeachintothemeltedchocolateandsetbackdownonthepan.Placetheglazedlogsbackinthefreezertochillfor2hours.

Wrapeachlogindividuallyinparchmentpaperorbakerytissuepaper,placeinasealableplasticbagandkeepfrozenuntilreadytopackoreat.

NutritionInformationPerServing(1log):135calories,6gtotalfat,0.0mgcholesterol,19gcarbohydrates,40mgsodium,3gfiber,3gprotein,8gsugars

SweetTruth:Thebeautyofparchmentpaperisthatitcanbereusedseveraltimesbeforeyouhavetodiscardit,asseeninthisrecipe.

AÇAÍBERRYTRUFFLES—UNBAKED

Makesabout18truffles

Ifablueberrywalkedintoabarandhookedupwithacosmopolitanpieceofchocolatesass,youwouldgetatasteofaçaí.ApopularberryfromBrazil,açaíconvenientlycomesinpowderedform,soyoucaneasilyaddittothisenergybar.ItisfilledwithcalciumandvitaminsA,B6andEandishighinantioxidants,butitlosesitspotencyifheated.

MUSTHAVE

Truffles8×8-inchsheetofparchmentpaper12Medjooldates,pittedandhalved1cuprawsunflowerseeds1cuprawpumpkinseeds3tablespoonsaçaípowder3tablespoonsfrozen(thawed)cranberries3tablespoonsfreshlysqueezedorangejuice2teaspoonscacaopowderteaspoonfineseasalt

Topping½cupunsweetenedshreddedcoconut

MUSTDO1.Linean8×8-inchsquarebakingpanwithparchmentpaper.2.Combinethedates,sunflowerseeds,pumpkinseeds,açaípowder,cranberries,orangejuice,cacaopowderandsaltinafoodprocessororblenderandprocessuntilalmostsmooth.3.Takeabout1tablespoonofthedatemixture,andwithwethands,shapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedatemixture.4.Pourtheshreddedcoconutintoasmallbowl.Rolleachballinthecoconutandplaceitbackonthepreparedpan.Putthetrufflesinthefreezertochillforatleast1hour.

Placethetrufflesinasealableplasticbagandkeepthemfrozenuntilreadytoeat.

NutritionInformationPerServing(1truffle):110calories,5gtotalfat,0.0mgcholesterol,15gcarbohydrates,30mgsodium,3gfiber,3gprotein,9gsugars

AçaíBerryTrufflesandSeedyDateBalls

SEEDYDATEBALLS—UNBAKED

Makesabout14seedyballs

No,thisrecipehasnothingtodowithblinddatesorterriblepickuplines.Thiswasthebestnamefortheseballs.Seedsareaperfectsourceofquickenergyandcontainalltheaminoacids,omegas,vitamins,minerals,enzymesandfiberyourbodyneeds.Withnoheathittingthem,theliveenzymesstayintact.

MUSTHAVE

DateBalls8×8-inchsheetofparchmentpaper6Medjooldates,pittedandhalved6driedplums(akaprunes),pittedandcutinto½-inchpieces½cuprawsunflowerseeds½cuprawpumpkinseeds¼cupchocolatechips(seehere)¼cupfreshorfrozen(thawed)blueberries1teaspooncacaopowder¼teaspoonfineseasalt3tablespoonswater

Topping¼cupchiaseeds

MUSTDO1.Linean8×8-inchsquarebakingpanwithparchmentpaper.2.Combinethedates,plums,sunflowerseeds,pumpkinseeds,chocolatechips,blueberries,cacaopowder,saltandwaterinafoodprocessororblenderandprocessuntilalmostsmooth.3.Takeabout1tablespoonofthedate-plummixture,andwithwethands,shapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedate-plummixture.4.Pourthechiaseedsintoasmallbowl.Rolleachballinthechiaseedsandplaceitbackonthepreparedpan.Placetheballsinthefreezertochillfor2hours.

Wrapeachballindividuallyinparchmentpaperorbakerytissuepaper,placeinasealableplasticbagandkeepfrozenuntilreadytopackoreat.

NutritionInformationPerServing(1ball):80calories,3gtotalfat,0.0mgcholesterol,12gcarbohydrates,20mgsodium,3gfiber,2gprotein,7gsugars

Somepeoplemaytakeafirmstandagainsthealthydonutholes,insistingthatdonutsshouldnot,inanyway,shapeorform,possessanynutritionalvalue.Butsinceyou’rereadingthisbook,Iknowyoubegtodiffer.Soherearesomescrumptiousdonutrecipesjustforyou,inalltheirunhole-ywholesomeness.

AppleFritterDonutHolesDoubleChocolateChipGlazed-OverDonutHoles

BlueberryStreuselDonutHolesPumpkinSpiceDonutHolesVanillaBean–GlazedBananaDonutHolesCoconutCrunchDonutHolesSaffronandCardamomDonutHoles

APPLEFRITTERDONUTHOLES

Makesabout20donutholes

MaybeithassomethingtodowithEve,buteverygalIknowjustlovesasugar-stuffed,fat-filledapplefrittereverynowandthen.It’sobviouslyasinfullydeliciousfeteforyourpalate,buthereI’vemadeithealthfulandfestivebyinvitingcinnamon,sunflowerseedbutterandanapplecider–lemonglazetothe(dough)ball.IguaranteethatyourbanishmentfromtheGardenwillbeofnoconsequenceduetothegratificationyouwillreceivefromtakingabitefromthissweetapple.

MUSTHAVEDonutHoles15×10-inchsheetofparchmentpaper1½cupsall-purposegluten-freeflour(seehere)¼cuplightbuckwheatflour½teaspooncinnamonpowder¼teaspoonsodium-freebakingpowder¼teaspoonguargum¼teaspoonfineseasalt¼cupunsweetenedplainricemilk3tablespoonscoconutnectar2tablespoonssunflowerseedbutter(seehere)1tablespoonfreshlysqueezedlemonjuice1teaspoonvanillaextract¼teaspoonsteviapowdercupgrated,peeledGrannySmithapple

AppleCider–LemonGlaze1tablespooncoconutnectar1tablespooncoconutoil1cuppowderederythritol2tablespoonsfreshlysqueezedlemonjuice1tablespoonapplecider

Topping¾teaspooncinnamonpowder

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethedonutholes,whisktogetherthetwoflours,cinnamon,bakingpowder,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Addthericemilk,coconutnectar,sunflowerseedbutter,lemonjuice,vanillaandsteviatotheflourmixtureandstirtocombine.Foldinthegratedapple.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.

Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthepan.5.Bakethedonutholesfor12to13minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethepanfromfronttobackafterabout9minutesofbaking.6.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.7.Tomaketheapplecider–lemonglaze,microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthepowderederythritol,lemonjuiceandappleciderandstirtocombine.8.Frosteachdonutholewiththeglaze,sprinklealittlecinnamononeachandplaceonthewireracktoset.


NutritionInformationPerServing(1donuthole):60calories,2gtotalfat,0.0mgcholesterol,12gcarbohydrates,30mgsodium,1gfiber,2gprotein,4gsugars

DOUBLECHOCOLATECHIPGLAZED-OVERDONUTHOLES


Iusuallyjudgehowhappyaperson’shomeisbyhowmuchchocolatetheyhaveinit.I’vealwaysbeenachocolateperson,andIespeciallyhavealwayslikedchocolatedonuts.EversinceIwasoldenoughtoplaceanover-the-counterdonutorder,I’vefaithfullyaskedfortheChocolateGlazed,rudelyignoringtheother,justascapabledonuts.Butafteryearsofsufferingtheconsequencesofthedonut’ssugar,fatandwhoknowswhatelse,Iwascompelledtocreateahealthierversion.It’sjustasdeliciousastheoriginalversion,ifnotmoreso,andjudgingbythegallonbagsfilledwiththesedonutsinmyfreezer,theykeepmyhomeysandmeveryhappy.

MUSTHAVE

DonutHoles15×10-inchsheetofparchmentpaper1½cupsall-purposegluten-freeflour(seehere)2tablespoonscacaopowder¼teaspoonguargum¼teaspoonfineseasaltteaspoonbakingsoda

¼cupcoconutnectar3tablespoonscoconutoil¼cupunsweetenedplainricemilk1tablespoonplumlemonjam(seehere)1teaspoonvanillaextract½teaspoonorangeextract¼teaspoonsteviapowder

cupchocolatechips(seehere)

Glaze1tablespooncoconutoil1tablespooncoconutnectar2tablespoonscacaopowder1tablespoonwater½cuppowderederythritolteaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethedonutholes,whisktogethertheflour,cacaopowder,guargum,saltandbakingsodainalargebowl.Makeawellinthemiddle.3.Microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthericemilk,plumlemonjam,vanilla,orangeextractandstevia.Pourintotheflourmixtureandstirtocombine.Foldinthechocolatechips.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthepan.5.Bakethedonutholesfor11to12minutes,oruntiltheyspringbackslightlytothetouch.Rotatethepanfromfronttobackafterabout9minutesofbaking.6.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.7.Tomaketheglaze,microwavethecoconutoilandthecoconutnectarinameasuringcupfor20seconds.Addthecacaopowder,water,powderederythritolandsaltandstirtocombine.8.Frosteachdonutholewiththeglazeandplaceonthewireracktoset.



BLUEBERRYSTREUSELDONUTHOLES


Sincestreuselisablueberry’sBFF,itisalwaysanaturaltoppingchoice.Blueberriescancertainlymakeagoofitontheirowninanydessert,astheyburstwithtangysweetnessandanthocyanin,theantioxidantresponsibleforthemgettingthepigmentblues.Butit’snicetoknowthatwhenyourblueberryisdownadonuthole,somestreuselhasitcovered.

MUSTHAVE

DonutHoles15×10-inchsheetofparchmentpaper1½cupsall-purposegluten-freeflour(seehere)¼cupgluten-freeoats,ground(useacoffeegrinderorfoodprocessor)½teaspooncinnamonpowder¼teaspoonguargum¼teaspoonsodium-freebakingpowder¼teaspoonfineseasaltteaspoonbakingsoda

¼cupcoconutnectar3tablespoonscoconutoil¼cupunsweetenedplainricemilk1teaspoonlemonextract¼teaspoonsteviapowder

½cupfreshorfrozen(thawed)blueberries

Streusel½cupgluten-freeoats,ground(useacoffeegrinderorfoodprocessor)½teaspooncinnamonpowder

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethedonutholes,whisktogethertheflour,the¼cupofgroundoats,cinnamon,guargum,bakingpowder,saltandbakingsodainalargebowl.Makeawellinthemiddle.3.Microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthericemilk,lemonextractandsteviaandstirtocombine.Pourintotheflourmixtureandstiruntiltheliquidisabsorbed.Foldintheblueberries.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedough.5.Tomakethestreusel,mixtogetherthe½cupofgroundoatsandthecinnamoninasmallbowl.6.Rollthedoughballsinthestreuselandplacethemabout2inchesapartonthepreparedpan.7.Bakethedonutholesfor11to12minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethepanfromfronttobackafterabout9minutesofbaking.8.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.



SweetTruth:Theoatsshouldbecoarselyground,nottoofine,asthislendsthedonutholesandthestreuselanicertexture.

PUMPKINSPICEDONUTHOLES


EveryOctoberItakemysontothemakeshiftneighborhoodpumpkinpatch,where,inadditiontohundredsofpumpkinsofvarioussizes,shapesandcolors,therearewagonrides,toys,games,ponyrides,candyandscarystuffedstuff.It’slikeavortexIgetsuckedintoandcan’tgetoutofforatleastfourhours.Andtheyhavenotoneporta-potty!Sinceitseemsmybladdershrinksindirectproportiontothescarcityofalocaltoilet,Ihastilyleavethepatchtofindrelief,and—moreoftenthannot—forgettobuyapumpkin.That’swhyIusecannedorganicpumpkinhere.AtleastWholeFoodshasrestrooms.

MUSTHAVEDonutHoles15×10-inchsheetofparchmentpaper1½cupsall-purposegluten-freeflour(seehere)¼cuplightbuckwheatflour2teaspoonspumpkinpiespice¼teaspoonsodium-freebakingpowder¼teaspoonguargum¼teaspoonfineseasalt¼cupcoconutnectar1tablespooncoconutoil3tablespoonsunsweetenedplainricemilk¼teaspoonsteviapowder5tablespoonscannedpumpkinpuree

CinnamonDust

¼cupcinnamonpowder

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Whisktogetherthetwoflours,pumpkinpiespice,bakingpowder,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthericemilkandsteviaandstirtocombine.Pourintotheflourmixture.Addthepumpkinpureeandstirtocombine.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedough.5.Pourthecinnamonintoasmallbowl.Rollthedoughballsinthecinnamonandplacethemabout2inchesapartonthepreparedpan.6.Bakethedonutholesfor11to12minutes,oruntiltheyaregoldenorangeandbouncebackslightlytothetouch.Rotatethepanfromfronttobackhalfwaythroughbaking.7.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.



VANILLABEAN–GLAZEDBANANADONUTHOLES


Ioncetooksomuchbananabreadatanall-you-can-eatrestaurantthatmydatehadtophysicallyholdmedowntokeepmefromgoingbackformore.That’swhenIdecidedtomovethreethousandmilesawayanddevelopmyownbananabreadrecipessoIwouldn’tbeseeninpubliceveragainputtingbananabreadinmypocketbook.Sohere’sadonutholethatremindsmeofthatera,butthistimenooneisholdingmebackfromloadingupmyclutch.

MUSTHAVE

DonutHoles15×10-inchsheetofparchmentpaper1½cupsall-purposegluten-freeflour(seehere)2tablespoonsamaranthflour¼teaspoonsodium-freebakingpowder¼teaspoongroundnutmeg¼teaspoonguargum¼teaspoonfineseasalt3tablespoonscoconutnectar2tablespoonscoconutoil2tablespoonsvanillaricemilk1teaspoonvanillaextract¼teaspoonsteviapowder¼cupmashedbanana

VanillaBeanGlaze1tablespooncoconutoil1tablespooncoconutnectar1cuppowderederythritol2tablespoonsvanillaricemilkteaspoonfineseasalt

¼vanillabean,cutinhalflengthwiseandseedsscoopedoutandreserved

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethedonutholes,whisktogetherthetwoflours,bakingpowder,nutmeg,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthericemilk,vanillaandsteviaandstirtocombine.Pourintotheflourmixture,addthemashedbananaandstirtocombine.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthepreparedpan.5.Bakethedonutholesfor11to12minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethepanfromfronttobackafterabout9minutesofbaking.6.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.7.Tomakethevanillabeanglaze,microwavethecoconutoilandcoconutnectarinameasuringcupfor20seconds.Addthepowderederythritol,vanillaricemilkandsaltandstirtocombine.Nextaddthevanillabeanseedsandmixwell.8.Frostthedonutholeswiththeglazeandplacethemonthewireracktoset.



COCONUTCRUNCHDONUTHOLES


Thereisamisconceptionouttherethatthecoconutisatreenutbecauseitendswiththeletters“n-u-t”andgrowsona“t-r-e-e.”ButIassureyouthecoconutisadrupe,whichmeansit’safibrous,one-seededpieceoffruit.Sonexttimesomeonemistakenlydeclaresthatcoconutsaretreenuts,youshouldaskthemifdonutsare“n-u-t-s,”aswell.

MUSTHAVE

DonutHoles15×10-inchsheetofparchmentpaper1¼cupsall-purposegluten-freeflour(seehere)¼cupamaranthflour2tablespoonsunsweetenedshreddedcoconut¼teaspoonsodium-freebakingpowder¼teaspoonguargum¼teaspoonfineseasalt¼cupcoconutnectar2tablespoonscoconutoil¼cupunsweetenedcoconutmilk1teaspoonvanillaextract¼teaspoonsteviapowder

Topping1cupunsweetenedshreddedcoconut¼cupunsweetenedcoconutmilk

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Whisktogetherthetwoflours,shreddedcoconut,bakingpowder,guargumandsaltinalargebowl.Makeawellinthemiddle.3.Microwavethecoconutnectarandcoconutoilina2-cupmeasuringcupfor20seconds.Addthecoconutmilk,vanillaandsteviaandstirtocombine.Pourintotheflourmixtureandstiruntiltheliquidisabsorbed.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedough.5.Pourtheshreddedcoconutintoasmallbowlandthecoconutmilkintoacup.Dipthedoughballs,onebyone,inthecoconutmilk,rollthemaroundintheshreddedcoconutandplacethemabout2inchesapartonthepreparedpan.6.Bakethedonutholesfor12to13minutes,oruntiltheybouncebackslightlytothetouch.Rotatethepanfromfronttobackafterabout9minutesofbaking.7.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.



SAFFRONANDCARDAMOMDONUTHOLES


Ihaveagreataffinitytosaffron.Itsexquisitearoma,tasteandhealthbenefitsfaroutweighthefactthatitisatadexpensive.Butletmebethefirsttotellyou,you’reworthit!Thecombinationofthisantiaging,vitamin-andmineral-containingüber-herbislikeapeainthecardamompod.Thecomplementaryelementsofspiceandsophisticationmakethisadonutholeinone.

MUSTHAVEDonutHoles15×10-inchsheetofparchmentpaper¼cupunsweetenedplainricemilkteaspooncrushedsaffronthreads

¼cupcoconutnectar2tablespoonscoconutoil½teaspoonlemonextract¼teaspoonsteviapowder1¾cupsall-purposegluten-freeflour(seehere)¼teaspoonsodium-freebakingpowder¼teaspoongroundcardamom¼teaspoonguargum¼teaspoonfineseasalt

SaffronGlaze2tablespoonsunsweetenedplainricemilk

1tablespooncoconutnectarteaspooncrushedsaffronthreads

1cuppowderederythritolteaspoonfineseasalt

MUSTDO1.Preheatovento325°F.Linea15×10-inchjelly-rollpanwithparchmentpaper.2.Tomakethedonutholes,microwavethericemilkandsaffronthreadsina2-cupmeasuringcupfor20secondsandletsteepforabout2minutes.Addthecoconutnectar,coconutoil,lemonextractandsteviaandstirtocombine.3.Whisktogethertheflour,bakingpowder,cardamom,guargumandsaltinalargebowl.Makeawellinthemiddle.Addthericemilkmixtureandstirtocombine.4.Takeabout½tablespoonofthedoughandshapeitintoaball.Placetheballonthepreparedpan.Repeatuntilyouhaveusedupallthedough,placingtheballsabout2inchesapartonthepreparedpan.5.Bakethedonutholesfor11to12minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.Rotatethepanfromfronttobackafterabout9minutesofbaking.6.Transferthepanfromtheoventoawirerackandletsitfor10minutesbeforeremovingthedonutholestocoolcompletely.7.Tomakethesaffronglaze,microwavethericemilk,coconutnectarandsaffronthreadsina2-cupmeasuringcupfor20seconds.Addthepowderederythritolandsaltandstirtocombine.8.Frostthedonutholeswiththeglazeandplaceonthewireracktoset.



It’stimetotakeastrollonthesavoryside.Wethinkofbreadassustenance,assomethingtogiveourchildrenasthebookendstoabountifulmiddle.Whentherearelimitationstoourdietforwhateverthereasons,meetingnutritionalneedsandnibblingrequirementscanbeeasilycompromised.Inthischapteryouwillfindarecipeforeverydayoftheweekthatoffersthehealthbenefitsandthetastesyoucrave.Youcanalsocountontheseloavestorestoretheslicetoyourlife.

GuacamoleRollsMultigrainLoaferPotatoPizzaWheelsMiniBagelsPumpcornbreadYamJamSodaBread(Muffinized)KrispyKale’n’CheeseSoftPretzelRods

GUACAMOLEROLLS

Makes12rolls

IfJeffersonStarshipbuilttheircityonrockandroll,justthinkabouthowmuchmoretheycouldhaveaccomplishedifthey’dhadthegoodsensetoputittogetherwithguacandroll.Withametropolisfullofessentialnutrients,phytochemicalsandvitaminssuchasA,B,C,EandK,aswellascopper,iron,phosphorous,potassium,folate,luteinandmagnesium,avocadoprovidesthebuildingblocksforonehelluvahealthysuperstructure.Sopleasedon’tletthelife-enhancingmonosaturatedfatcountscareyouawayfromthismisunderstoodfruit.Avocadoisagreatfoundationforanysalad,dip,chipand,inthiscase,breadroll.

MUSTHAVE

Coarse-grindcornmeal,fordustingthemuffintin1¼cupswarmwater(about110°F)2¼teaspoonsactivedryyeast1tablespooncoconutnectar1½cupsall-purposegluten-freeflour(seehere)1½cupslightbuckwheatflour4teaspoonsdriedmincedonion2teaspoonsfineseasalt½teaspoongarlicpowder½teaspoonbakingsoda½teaspoongroundcumin½teaspoonxanthangum2tablespoonssmoothlymashedavocado2tablespoonsgroundchiaseeds(useacoffeegrinder)

MUSTDO1.Preheatovento200°Fandthenturnitoff.Dustthewellsofastandard12-cupmuffintinwiththecornmeal.2.Combinethewarmwaterandyeastina2-cupmeasuringcup.Addthecoconutnectarandstirtocombine.Lettheyeastmixturesitforabout8minutes,oruntilfoamy.3.Whisktogetherthetwoflours,mincedonion,salt,garlicpowder,bakingsoda,cuminandxanthanguminalargebowl.Makeawellinthemiddle.4.Addtheyeastmixture,mashedavocadoandchiaseedsandstirtocombine.5.Takeabout3tablespoonsofthedough,shapeitintoaball,andplaceitintoawellofthepreparedmuffintin.Repeatuntilyouhaveusedupallthedough.6.Coverthemuffintinwithacleandishtowel,placeitintheovenfor1hourandallowthedoughballstorise.7.Removethedishtowelandletthedoughballscontinuetoriseintheovenwhileitpreheatsto425°F.8.Baketherollsfor25to27minutes,oruntiltheyaregoldenbrownandsoundhollowwhentappedon

thebottom.9.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingtherollsforacompletecooldown.

Keeptherollsinanairtightcontainerforupto3days,orwrapandfreezeforupto3months.

NutritionInformationPerServing(1roll):120calories,1gtotalfat,0.0mgcholesterol,25gcarbohydrates,400mgsodium,3gfiber,3gprotein,1gsugars

SweetTruth:Peoplewhoareallergictomustardandsesameseedsmayalsobeallergictochiaseeds.

MULTIGRAINLOAFER

Makes12roundloaves

Theseyeastylittleloavesdonotloafaroundwhenitcomestoprovidingdynamicaminoacid,mineralandvitaminessentials.Thewholegrains—amaranth,cornmealandbuckwheat,allofwhosebenefitsarecomplexandcomplete—addextraordinaryflavoranddepthofcrust.Thesegogreatwithsaladsandsouporasacrustysnackallontheirown.

MUSTHAVECoarse-grindcornmeal,fordustingthemuffintin1¼cupswarmwater(about110°F)2¼teaspoonsactivedryyeast1tablespooncoconutnectar1 cupsall-purposegluten-freeflour(seehere)cupamaranthflour

cuplightbuckwheatflourcupcoarse-grindcornmeal

1½teaspoonsfineseasalt½teaspoonbakingsoda½teaspoonxanthangum3tablespoonsgrapeseedoil½teaspoonapplecidervinegar

MUSTDO1.Preheatovento200°Fandthenturnitoff.Dustthewellsofastandard12-cupmuffintinwiththecornmeal.2.Combinethewarmwaterandyeastina2-cupmeasuringcup.Addthecoconutnectarandstirtocombine.Lettheyeastmixturesitforabout8minutes,oruntilfoamy.3.Whisktogetherthethreeflours,cornmeal,salt,bakingsodaandxanthanguminalargebowl.Makeawellinthemiddle.4.Addtheyeastmixture,grapeseedoilandapplecidervinegarandstirtocombine.5.Takeabout3tablespoonsofthedough,shapeitintoaball,andplaceitintoawellofthepreparedmuffintin.Repeatuntilyouhaveusedupallthedough.6.Coverthemuffintinwithacleandishtowel,placeitintheovenfor1hourandallowthedoughballstorise.7.Removethedishtowelandletthedoughballscontinuetoriseintheovenwhileitpreheatsto425°F.8.Baketheloavesfor25to27minutes,oruntiltheyaregoldenbrownandsoundhollowwhentappedonthebottom.9.Transferthemuffintinfromtheoventoawirerackandletsitfor10minutesbeforeremovingtheloavesforacompletecooldown.


NutritionInformationPerServing(1loaf):150calories,4gtotalfat,0.0mgcholesterol,25gcarbohydrates,300mgsodium,3gfiber,3gprotein,1gsugars

POTATOPIZZAWHEELS

Makesabout16wheels

Thisrecipeshouldbecalledthe“PizzaWheelGoldRush,”becauseneighborswilltrekacrossacresoflawns,thechallengingterrainofrosebush-linedpathsandpebbledwalkwaystowindupatyourdoorstepwhenyoumakethese.ThecombinationoftomatosauceandpotatospooninginthisbreadwillleaveyouandyourfamilyswooningforItalyandIdahoallinthesamebite.

MUSTHAVE15×13-inchsheetofparchmentpaperCoarse-grindcornmeal,fordustingthebakingsheetandcuttingoutthepizzawheels1mediumrussetpotato(about8ounces)1cupwarmwater(about110°F)2¼teaspoonsactivedryyeast1tablespooncoconutnectar1½cupsall-purposegluten-freeflour(seehere)½cupamaranthflour½cuplightbuckwheatflour½cupcoarse-grindcornmeal3tablespoonsdriedmincedonion3tablespoonsdriedoregano1tablespoondriedrosemary1tablespoongarlicpowder2teaspoonsfineseasalt¾teaspoonxanthangum½teaspoonbakingsoda½cuptomatosauce½teaspoonapplecidervinegar¾cupshreddedvegan,soy-freemozzarellacheese(IuseDaiyamozzarellacheese.Seeresourcesformoreinformation.)

MUSTDO1.Preheatovento200°Fandthenturnitoff.Placetheparchmentpaperona15×13-inchbakingsheetandthendustevenlywithcornmeal.2.Peelthepotatoandcutitinto½-inchchunks.Steamthepotatochunksinamedium-sizesaucepanforabout15minutes,oruntiltender.Transferthepotatochunkstoapotatoricerandpushthemthroughintoasmallbowl.Thiswillgiveyoulumplessmashedpotatoes.3.Combinethewarmwaterandyeastina2-cupmeasuringcup.Addthecoconutnectarandstirtocombine.Lettheyeastmixturesitforabout8minutes,oruntilfoamy.4.Whisktogetherthethreeflours,cornmeal,mincedonion,oregano,rosemary,garlicpowder,salt,xanthangumandbakingsodainalargebowl.Makeawellinthemiddle.5.Addtheyeastmixture,tomatosauceandapplecidervinegarandstirtocombine.Foldin¾cupofthe

mashedpotatoes.Nextaddtheshreddedmozzarellaandmixwell.Thedoughwillbeverywetandstickyatthispoint.6.Takeabout3tablespoonsofthedough,shapeitintoaball,andplaceitonthepreparedbakingsheet.Repeatuntilyouhaveusedupallthedough.7.Flattentheballsgentlywithyourwethandtomakedisksabout½inchthickandthenuseabiscuitcuttertocutoutyourpotatopizzawheels.Usethecornmealforeasierhandling.8.Whenplacingthewheelsonthebakingsheet,makesuretheylieonsomecornmealsothebottomsdon’tstick.9.Coverthebakingsheetwithacleandishtowel,placeintheovenfor1hourandallowthewheelstorise.10.Removethedishtowelandletthewheelscontinuetoriseintheovenwhileitpreheatsto425°F.11.Bakethewheelsfor35to37minutes,oruntiltheyaregoldenbrownandsoundhollowwhentappedonthebottom.12.Transferthebakingsheetfromtheoventoawirerackandletsitfor10minutesbeforeremovingthewheelsforacompletecooldown.


NutritionInformationPerServing(1wheel):120calories,3gtotalfat,0.0mgcholesterol,20gcarbohydrates,300mgsodium,3gfiber,3gprotein,2gsugars

SweetTruth:Forextrapizzapizzazz,topeachwheelwithextrasauceandcheeseduringthelast5to10minutesofbaking.Youcanuseanytomatosaucethatyouknowandlove.

MINIBAGELS

Makesabout13minibagels

Ifyou’reaJewfromQueens,itisaQueensboroughBridge,MidtownTunnelandoveralltristatearearequirementthatyoueatbagelsforbreakfasteverySundaymorning.Sothat’swhatIdiduntilImovedoutWest,gothitchedandhadmyson.Nowthatallconventionalbagelsareconsideredcontrabandinmyhouse,Iwasforcedbylaw(seeabove)tofigureoutawaytomakeawholesome,crispyandmouthwateringbageltohaveforbreakfastonSundays.Byhook,bycrookandbythrowingoutalotofgook,IcameupwitharecipethatpassesthetestandletsmebackintomyhomestatebywayoftheVerrazano.I’llpaythetoll.Fuhgetaboutit.

MUSTHAVEDough15×13-inchsheetofparchmentpaperCoarse-grindcornmeal,fordustingthebakingsheetandbagelwrangling1¼cupswarmwater(about110°F)1tablespoonactivedryyeast1tablespooncoconutnectar2cupsall-purposegluten-freeflour(seehere)¾cuptapiocaflour¼cupamaranthflour3tablespoonslightbuckwheatflour1tablespoonmesquitepowder1½teaspoonsfineseasalt1teaspoonbakingsoda1teaspoonxanthangum3tablespoonsgrapeseedoil½teaspoonapplecidervinegar

Dip4cupswater2tablespoonsbakingsoda

ToppingsSautéedthinlyslicedonionCarawayseedsChiaseeds(anythinggoes,souseyourimaginationandtastebuds)

MUSTDO1.Preheatovento200°Fandthenturnitoff.Placetheparchmentpaperona15×13-inchbakingsheetanddustevenlywithcornmeal.2.Tomakethedough,combinethewarmwaterandyeastina2-cupmeasuringcup.Addthecoconut

nectarandstirtocombine.Lettheyeastmixturesitforabout8minutes,oruntilfoamy.3.Whisktogetherthefourflours,mesquitepowder,salt,bakingsodaandxanthanguminalargebowl.Makeawellinthemiddle.4.Addtheyeastmixture,grapeseedoilandapplecidervinegarandstirtocombine.5.Takeabout2½tablespoonsofthedough,shapeitintoaballandplaceitonthepreparedbakingsheet.Usecornmealforeasierhandling.Repeatuntilyouhaveusedupallthedough.6.Coverthebakingsheetwithacleandishtowel,placeitintheovenfor1hourandallowthedoughballstorise.7.Taketherisendoughballsoutoftheoven,removethedishtowelandpreheattheovento425°F.8.Tomakethedip,pourthewaterintoamedium-sizepotandbringittoaboil.Addthebakingsodaandstirtodissolve.Removethepotfromtheheat.9.Placethedoughballs,3or4atatime,inthehotwaterdipforabout30seconds,turningthemonceafterabout15seconds.Removethedoughballswithaslottedspatulaandplacethemonthepreparedbakingsheet,rollingtheminthecornmealtomakethemeasiertohandle.Makesureeachdoughballsitsonsomecornmealsothebottomdoesn’tstick.10.Pokeaholeinthemiddleofeachdoughballwithyourfinger.11.Pressinthetoppingsofyourchoiceandbakethebagelsfor13to15minutes,oruntiltheyaregoldenbrown.12.Transferthebakingsheetfromtheoventoawirerackandletsitfor10minutesbeforeremovingthebagelsforacompletecooldown.


NutritionInformationPerServing(1bagel):140calories,4gtotalfat,0.0mgcholesterol,23gcarbohydrates,370mgsodium,3gfiber,3gprotein,1gsugars

SweetTruth:Mesquitepowdernotonlyprovidesanutritionalboostbutalsogivesthebagelsagorgeousgoldencomplexion.

PUMPCORNBREAD

Makes16squares

Youknowhowpeoplegetallwarmandfuzzywhenwaxingnostalgicabouttheirgreat-grandmum’sAmishcornbreadrecipethat’sbeenpasseddownthroughgenetics?Well,I’mnotoneofthosepeople.Mygrandmahadnotimetobake,letaloneeat,whilerunningthroughtheforestsofWarsaw,withmymomdanglingfromherarms,toescapetheNazievildoers,soIhavenomeaningfultaletotellaboutthispumpkin-stuffedcomfortcarb.AllIcantellyouis,Iaddedpinchesofsomeofmyfavoritespicestorevthisoriginalrecipeuptoaplacethatjustfeelsright.Feelfreetocustomizeaccordingtoyourspicethreshold,andbesuretopasstherecipeontoyourkidssotheywon’tcallyouwhenthey’reforty,andaskyoutobringoneoverbecausethey’rehungryandwaxingnostalgicaboutyourpumpcornbreadfromyesteryear.

MUSTHAVEGrapeseedoil,forgreasingthepan¾cupunsweetenedplainricemilk¼teaspoonapplecidervinegar1¼cupscoarse-grindcornmeal½cupall-purposegluten-freeflour(seehere)1teaspoonsodium-freebakingpowder1teaspoonfineseasalt½teaspoongroundcumin½teaspoongroundnutmeg¼teaspoonguargum¼teaspoonblackpepper¼teaspooncayennepowder3tablespoonsgrapeseedoil

3tablespoonscoconutnectar¾cupcannedpumpkinpuree

Topping¼cupfreshcornkernels¼teaspoongroundnutmeg

MUSTDO1.Preheatovento375°F.Greasean8×8-inchsquarebakingpanwiththegrapeseedoil.2.Mixtogetherthericemilkandapplecidervinegarina2-cupmeasuringcup.3.Whisktogetherthecornmeal,flour,bakingpowder,salt,cumin,nutmeg,guargum,blackpepperandcayenneinalargebowl.Makeawellinthemiddle.4.Addthegrapeseedoil,coconutnectarandpumpkinpureeandstirtocombine.Nextaddthericemilkmixtureandstiruntiltheliquidisabsorbedandthebatterissmooth.5.Pourthebatterintothepreparedpanandsmooththetopwithawetbakingspatulaorthebackofawetspoon.Sprinklethecornkernelsandnutmegontop.6.Bakethepumpcornbreadfor23to25minutes,oruntilitisalightgoldenbrownaroundtheedgesanditstartstopullawayfromthesidesofthepan.Rotatethepanfromfronttobackhalfwaythroughbaking.7.Transferthepanfromtheoventoawirerackandletsitforabout20minutesbeforecuttingthepumpcornbreadinto16squares.


NutritionInformationPerServing(1square):80calories,3gtotalfat,0.0mgcholesterol,15gcarbohydrates,150mgsodium,2gfiber,2gprotein,2gsugars

YAMJAMSODABREAD(MUFFINIZED)

Makes24minisodabreads

Youdon’thavetobeIrishtoenjoytheseyammysodabreadsinyourjammiesanytimeofyear.AndsinceIendupeatingwaytoomuchofitiflefttomyownloaf,I’vedevisedthesetobemuffinizedsoeveryonecanhavetheirveryownmini-jam.

MUSTHAVE24minipaperbakingcups1smallyam(about4ounces)1cupunsweetenedplainricemilk½teaspoonapplecidervinegar2cupsall-purposegluten-freeflour(seehere)½cupamaranthflour2teaspoonssodium-freebakingpowder1teaspoonbakingsoda1teaspoonfineseasalt¾teaspoonguargum¼teaspoongroundcardamom6tablespoonsgrapeseedoil¼cupcoconutnectar1tablespoonplumlemonjam(seehere)½cupdriedcurrants3teaspoonscarawayseeds

MUSTDO1.Preheatovento350°F.Linea24-cupminimuffintinwithminipaperbakingcups.2.Peeltheyamandsliceitinto½-inchchunks.Steamtheyamchunksinamedium-sizesaucepanforabout15minutes,oruntiltender.Transfertheyamchunkstoapotatoricerandpushthemthroughintoasmallbowl.Thiswillgiveyoulumplessmashedyam.3.Mixtogetherthericemilkandapplecidervinegarina2-cupmeasuringcup.4.Whisktogetherthetwoflours,bakingpowder,bakingsoda,salt,guargumandcardamominalargebowl.Makeawellinthemiddle.5.Addthegrapeseedoil,coconutnectar,plumlemonjamandricemilkmixturetotheflourmixture,andstiruntiltheliquidisabsorbedandthebatterissmooth.Foldin cupofthemashedyam.Add¼cupofthecurrantsandallthecarawayseedsandmixwell.6.Spoonthebatterintothepreparedmuffintin,dividingitevenly.Eachcupshouldbefilledtothetop.Sprinkletheremaining¼cupofcurrantsontopofeachcup.7.Baketheminisodabreadsfor11to12minutes,oruntiltheyarealightgoldenbrownandbouncebackslightlytothetouch.8.Transferthemuffintinfromtheoventoawirerackandletsitforabout10minutesbeforeremovingtheminisodabreadsforacompletecooldown.


NutritionInformationPerServing(1sodabread):90calories,4gtotalfat,0.0mgcholesterol,15gcarbohydrates,150mgsodium,2gfiber,2gprotein,4gsugars

KRISPYKALE’N’CHEESESOFTPRETZELRODS

Makesabout16rods

SinceI’moriginallyfromNewYorkCity,softandsaltypretzelsholdaspecialplaceinmyintestine.Themanonthecornerwiththecartandthesmellofroastingwhitedoughinthemiddleofwinterbringbackahigh-glycemicrushtomyblood.Ofcourse,Icouldn’thelpbutcomeupwithahealthierbutjustassatisfyingversion.Kaleiskingintermsofvitamins,mineralsandantioxidants.ItishighinvitaminsA,B6andC,folicacid,potassium,luteinandbioflavonoids.Andwhenbaked,kalegetsirresistiblycrisp.Thatandthecrunchofcarawaygiveaheartynutritionalbumptothissuperchargedhotrod.

MUSTHAVEDough15×13-inchsheetofparchmentpaperCoarse-grindcornmeal,fordustingthebakingsheetandrodwrangling1¼cupswarmwater(about110°F)4teaspoonsactivedryyeast1teaspooncoconutnectar2½cupsall-purposegluten-freeflour(seehere)1cuptapiocaflour½cuplightbuckwheatflour¼cupcarawayseeds2teaspoonsfineseasalt1teaspoonbakingsoda1teaspoonxanthangum¼cupgrapeseedoil2tablespoonscoconutnectar

Dip4cupswater¼cupbakingsoda

Topping2cupsfinelymincedkale2cupsshreddedvegan,soy-freemozzarellacheese(IuseDaiyamozzarellacheese.Seeresourcesformoreinformation.)Sheetofparchmentpaper(optional)

MUSTDO1.Preheatovento200°Fandthenturnitoff.Placetheparchmentpaperona15×13-inchbakingsheetanddustevenlywiththecornmeal.2.Tomakethedough,combinethewarmwaterandyeastina2-cupmeasuringcup.Addthecoconutnectarandstirtocombine.Lettheyeastmixturesitforabout8minutes,oruntilfoamy.3.Whisktogetherthethreeflours,carawayseeds,salt,bakingsodaandxanthanguminalargebowl.

Makeawellinthemiddle.4.Addtheyeastmixture,grapeseedoilandcoconutnectarandstirtocombine.5.Takeabout3tablespoonsofthedough,shapeitintoaballandthenrollitintoarodabout3incheslong.Placetherodonthepreparedbakingsheet.Usethecornmealforeasierhandling.Repeatuntilyouhaveusedupallthedough.6.Coverthepreparedbakingsheetwithacleandishtowel,placeintheovenfor1hourandallowtherodstorise.7.Taketherisenrodsoutoftheoven,removethedishtowelandpreheattheovento425°F.8.Tomakethedip,pourthewaterintoamedium-sizepotandbringittoaboil.Addthebakingsodaandstirtodissolve.Removethepotfromtheheat.9.Placetherods,3or4atatime,inthehotwaterdipforabout30seconds,turningthemoveronceafterabout15seconds.Removeeachrodwithaslottedspatulaandplaceonthepreparedbakingsheet.10.Tomakethetopping,mixtogetherthekaleandcheese,andspreadthemixtureoutonabigsheetofparchmentpaperoronacuttingboard.Rolloneoftherodsinthekaleandcheesemixtureuntilcoatedanduntiltherodisabout6incheslong.Placeitbackonthepreparedbakingsheet,makingsureitrestsonsomecornmealsothebottomdoesn’tstick.Repeatuntilalltherodsarecoated.11.Baketherodsfor14to16minutes,oruntiltheyarealightgoldenbrownandthecheeseandkalearecrisp.12.Transferthebakingsheetfromtheoventoawirerackandletsitfor10minutesbeforeremovingtherodsforacompletecooldown.


NutritionInformationPerServing(1rod):140calories,6gtotalfat,0.0mgcholesterol,20gcarbohydrates,360mgsodium,3gfiber,3gprotein,1gsugars

RESOURCES

Inmyquesttofindthecleanest,mostfairlytraded,mostorganic,leastcross-contaminatedingredients,Ihavestumbleduponthesweetestandmostcaringcompaniesthatoffermosteverythingyouneedtomakealltherecipesinthisbook.Iamthrilledtoacquaintyouwith:

EdisonGrainerywww.edisongrainery.comThisisafamily-runoperationthatoffersgrains,seeds,superfoodsandfloursfromanut-free,gluten-free,kosherandcertifiedorganicfacility.Notonlythat,buttheirpricesareveryreasonable.Thesepeoplearelikemishpucha(Yiddishfor“family”)butnicer.Youcanevencallthemupandmixandmatchyourorderssothattheyarecustommadetosuityourneeds.

EdenFoodswww.edenfoods.comEdenFoodssellsthefinest-gradeorganicMatchagreenteapowder.Theymakesurethegrowersoftheseantioxidant-richtealeavesfollowstrictorganicfarmingpracticesforoptimumflavorandnutrientretention.Thiscompanyalsosellsdriedcranberriessweetenedwithapplejuice.

TheTeffCompanywww.teffco.comMostteffcomesfromEthiopia,wheretheconditionstogrowthisgrainareideal.TheownerofthiscompanyrealizedthattheclimateandsoilwereperfectrightwherehewasinIdaho,andhestartedtosuccessfullygrowtefflocally.Youcanorderhisveryhigh-qualityivoryteffflouronthecompanywebsite.Thepricecan’tbebeat,andshippingisincluded.

Daiyawww.daiyafoods.comDaiyamakesthebestmozzarellaandcheddarcheesesthatarefreefromdairy,casein,soy,wheyandlactose,anditisallmadeinafacilityfreefrommilk,eggs,soy,peanutsandtreenuts.Luckily,alotofgrocerystoresarestartingtocarrythesecheesesinshreddedandwedgeforms.

DakotaPrairieOrganicFlourCo.www.dakota-prairie.comDakotaPrairiemillstheirwiderangeofgluten-freefloursinadedicatedfacility.Theycarrybothorganicandconventionalfloursatverycompetitiveprices.

CoconutSecretwww.coconutsecret.comYouwillbethoroughlyenlightenedwhenyougotothiswebsiteandreadhowtheownersofCoconutSecretdiscoveredthislow-glycemic,enzyme-filled,all-naturalsweetenerandgracedusallwhouseitinourdailylives.Thiscompanyismyoneandonlysourceforcoconutnectar.

http://www.edisongrainery.com

http://www.edenfoods.com

http://www.teffco.com

http://www.daiyafoods.com

http://www.dakota-prairie.com

http://www.coconutsecret.com

Nutraceuticalwww.nutraceutical.comIuseonlyKALPureSteviaNaturalExtract,madebythiscompany,becauseIfindittobesuperiorineverywaytoallotherbrandsofsteviapowderonthemarkettoday.

NutrexHawaiiwww.nutrex-hawaii.comHawaiiisknowntohavethemosthighlynutritious,potentandpurespirulina.ThiscompanysellsHawaiianSpirulinaPacifica,whichis100percentvegetarianandkosher,andisanon-GMOspirulinafreeofpesticidesandherbicides.

ZSweetwww.zsweet.comWouldyoueverbelievethatpowdered“sugar”couldhavenosugargrams?Well,ZSweetfiguredouthowtodoitwiththeall-natural,zero-caloriesweetenerserythritolandstevia.Alltheingredientsintheirpowderederythritolareglutenfree,certifiednon-GMO,vegan,kosherandzeroglycemic.YoucanbuyitatWholeFoods,theVitaminShoppeoronlineatAmazon.

AuthenticFoodswww.authenticfoods.comThiscompanyadherestothestricteststandardsforkeepingtheirgluten-freefloursjustthat,freefromgluten.Theiremphasisisonkeepingingredientsnutritiousandsafeforceliacs.Theyarerenownedfortheirsuperfineflours,whichresultinfluffy,light-texturedbakedgoods.

NavitasNaturalswww.navitasnaturals.comYoucanfindyourgojiberrypowder,gojiberries,mesquitepowder,chiaseedsandhempseedshere.Thiscompanyisknownforsellingpremiumorganicsuperfoods,and,boy,dotheydeliveronthatpromise!

Sambazonwww.sambazon.comHereyoucanorderyourorganicfreeze-driedaçaípowder.Thecompanymakessuretouseanon-thermalprocessofdryingtheberriestomakeapowderwithmaximumhealthbenefits.

ClabberGirlwww.clabbergirl.comLuckily,thiscompanymakesagluten-freeandsodium-freebakingpowdercalledInnova,whichisproducedinanut-freefacility.Nowtheyaddcalciumtoittomakeitevenhealthier!

TurtleMountainwww.sodeliciousdairyfree.comTheSoDeliciousyogurtsareheavenlyandarereallywhatthenamesaystheyare—sodelicious!Iusetheircoconutmilkplainyogurtandunsweetenedcoconutmilkexclusivelyformyrecipesthatcallfortheseingredients.Thiscompanypaysverycloseattentiontothesegregationofingredientsandtestsitsproductsforanytracesofallergens,andtheyinsisttheirco-packersdothesame.

http://www.nutraceutical.com

http://www.nutrex-hawaii.com

http://www.zsweet.com

http://www.authenticfoods.com

http://www.navitasnaturals.com

http://www.sambazon.com

http://www.clabbergirl.com

http://www.sodeliciousdairyfree.com

ACKNOWLEDGMENTS

ThankyoutoRachelandLeoforbeingthegiantsuponwhoseshouldersIstoodfromthebeginning,whichallowedmetofly,fail,fluctuate,beverklempt,floparoundandultimatelybegintofulfillmymissioninlife.Iloveyoubothmorethanmyvocabularyallowsmetoexpress.

TomybrotherBarryforalwaysbeingthereforme,wherever“there”was,atanygivenmoment,andforyourwisdom,witandwillingnesstopinch-hitinapinch,drivewhenIhadnocarandtastetesttheuntestedexperimentsintheearlydays.

Tomyeditor,SarahPelz,forherinitialresounding“yes”andpassionatefollow-through,andforlettingmyidiosyncraticvoicebeheard.

Tomyextraordinaryagent,LisaEkus,forgettinginthering,puttingupherdukesandfightingonmybehalfeverynegotiatingpointoftheway.You’remyownpersonalmiracleworker.

ToJaimeeConstantine,abigthank-youfortakingcareofbusinesssoseamlessly.

ToDianneJacob,whobossedmearoundandkickedmykeisterallinthenameofaworthybookproposal.ThankyouforuppingmywritinggameandfortheintroductiontoLisa.

ToCarlKravats,mybrilliantfoodphotographerandfellowgrazer,whocapturedmygoodiesmostexquisitely,beyondwhatIdreamedpossible.

ToCindyEpstein,myfoodstylist,whomademybakedgoodslooklikemoviestarsandreadyfortheirclose-upinamostmagicalway.

ToMaryAaltoforbeingmydevotedrecipetesterandfriend.

ToMariadelaTorreforcheerleadingwaybackwhenandforbeingsograciouslyandselflesslyhelpfuleverystepoftheway.Ivalueyourfriendshipalways.

ToPamLevin,mygo-toTilt-a-Whirlgirl,formakinglunchandlifemorefun,andforyourgenerosity,talentandone-in-a-millionsenseofhumor.

ToSueSaportaforbeingsosupporta,uh,supportive,andforalltherecipetestingandplaydates.Thankyouforyourfeedback,kindnessandfriendship.

ToElissa,mydearestfriend,thoughfarthestindistance,you’renearestatheart.ThankyouforthinkingIwasabitchwhenwewereten,butstillbeingmyfriendforalltheseyears.

ToMichelleArcilla,foryouroutstandingmakeupandhairartistry,andforhelpingmakemeandthe“gals”lookglamorousinaveryhotkitchen.

Tomyhusband,whobearswitnesstomylifeeverydayandmakesitmeaningfulindoingso.Thankyouforyourpatience,yourunwaveringbeliefinallmymishegas,andyourunconditionallove.

ABOUTTHEAUTHOR

DebbieAdlerisagraduateofBinghamtonUniversityandwasaCPAforalargeaccountingfirminNewYorkCityuntilsherealizedthatallshewantedtodowascounttoadozen.SheisnowthechefandownerofSweetDebbie’sOrganicCupcakes,whichcaterstocelebrities,Hollywoodstudios,largefoodcompaniesandcustomersnationwide.DebbielivesinLosAngeleswithherhusband,sonandraccoonsthateathergarbageeverynight,eventhoughshelivesnextdoortofive-starrestaurantowners.Visitherwebsiteatwww.sweetdebbiesorganiccupcakes.com.

http://www.sweetdebbiesorganiccupcakes.com

SweetDebbie’sOrganicTreats

ISBN:978-14603-2106-5

©2013byDebbieAdler

Allrightsreserved.Thereproduction,transmissionorutilizationofthisworkinwholeorinpartinanyformbyanyelectronic,mechanicalorothermeans,nowknownorhereafterinvented,includingxerography,photocopyingandrecording,orinanyinformationstorageorretrievalsystem,isforbiddenwithoutthewrittenpermissionofthepublisher.ForpermissionpleasecontactHarlequinEnterprisesLimited,225DuncanMillRoad,DonMills,Ontario,Canada,M3B3K9.

Thehealthadvicepresentedinthisbookisintendedonlyasaninformativeresourceguidetohelpyoumakeinformeddecisions;itisnotmeanttoreplacetheadviceofaphysicianortoserveasaguidetoself-treatment.Alwaysseekcompetentmedicalhelpforanyhealthconditionorifthereisanyquestionabouttheappropriatenessofaprocedureorhealthrecommendation.

AllphotographybyCarlKravatsexceptcoverphotographandphotographhere.PhotographherebyMichaelPaul/GettyImages.

CIPDataavailableuponrequest.

®andTMaretrademarksownedandusedbythetrademarkownerand/oritslicensee.Trademarksindicatedwith

®areregisteredintheUnitedStatesPatentandTrademarkOffice,theCanadianTradeMarksOfficeand/orothercountries.

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