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Healthy Eating/ RECIPES/ Sweets

No Sugar Raspberry Puree

I am avoiding processed sugar for a bit.  I went a bit crazy with snacking on fun holiday treats and found myself having major sugar cravings.  Because of this, I have been looking for creative, whole food ways to sweeten up my food, and fruit purees have been a great way to do just that!
This one starts with a cup of frozen, organic raspberries.

I added 2 dates to help with the tartness that frozen raspberries often have.

Dates are amazingly sweet and a great way to add sweet in a nutritional way.

Don’t forget to take the pits out!  I left them in the first time I ever used dates in a recipe and my food processor was not happy with me.

Add a cup of filtered water.  Mason jars make a great liquid measure cup, as they are marked on the outside.

A good **blender is key to getting smooth purees, but if you don’t have one, don’t let that stop you from making this.  It will just be a bit more ‘seedy.’

Such a pretty color!

I used some of this puree on my chia oats, shared a shot of it’s goodness with my little one, then drank the rest.  It was so refreshing, with the perfect balance of sweet & tart.

Have you made my chia oat recipe yet? You can throw it together the night before, OR, if you do it in the morning just let it sit for at least 15 minutes for he oats to soften and the chia to expand.  You eat this cold.  If you are new to chia, you might want to read my post on 13 Ways Favorite Ways To Eat Chia.

I had my chia oats with raspberry puree, and Avery had hers with peanut butter and honey.
Chia seeds and I are like best friends. I try to enjoy them everyday.
~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant based Omega 3’s than any other food, even FLAX
~5 times the calcium of milk, plus boran which is a trace mineral that helps transfer calcium to bones
~8 times the omega 3’s found in salmon
~3 times more iron than spinach
~2 times the amount of potassium than bananas
~more antioxidants than found in blueberries
~they have 5 GRAMS of fiber PER TABLESPOON!
~the are a complete source of protein, providing all the essential amino acids
~can be stored for years without deterioration of flavor or color
~they are flavorless and dissolve in juice, soups, stews, shakes etc..
~they are low calorie way to get super FULL!


**A Little Bit About Blenders
Professional Grade High Speed Blender
Some of the best money I have ever spent!
Vitamix Professional Blender and accessories
This is the model I have.  I drooled over it for a couple of years!
It was a splurge, but worth EVERY penny.  I use it 2-3 times a day.
It makes crushed ice in seconds.  It takes almonds to almond butter in seconds.  It makes the best raspberry fruit purees for pancakes and ice cream–obliterates all those little seeds into smooth puree heaven! We are eating 3 times the amount of fruits and veggies since purchasing this amazing blender, which I know is keeping us out of the doctors’ office and away from those expensive co-pays, so in my mind it has paid itself off.
Ninja Mega Kitchen Blender and accessories.
I’ve never used one, but have heard good things about them.  They are not professional grade like the Vitamix, but the price is much easier to swallow and they are powerful.
Oster and New Vitamix blenders in kitchen.
{my old Oster on the left, my New Vitamix on the right}
I had one of these for years and it does the job.  You can’t beat the price, and for smoothies, it works, although you have to blend much longer. You will still have chia and raspberry seeds in your smoothies, but if you don’t mind the extra texture, this one will do.  If you have had a high speed blender, you will not be happy with this one.  If you are looking for something to get by until you can get a high speed blender, and to just get those smoothies in you, this will do just fine.
Brunch/ GF, Vegan & Raw/ HOME/ Organizing/ RECIPES

Chia + A Recipe For Sugar Free Creamy Chia Cup

by Teniel Moore {Raw Foods Contributor}
I love chia seeds. Do you?
Not only are these tiny seeds full or protein, omega 3 and loaded with vitamins minerals and antioxidants, they are also extremely versatile and a great staple in my cupboard always.
Here are a few of the things I do with my chia seeds:
~I add it to bread mixes
~I make raw chia crackers
~I use it as an egg replacement in my cooking
~I make chia cereal
~I add it to smoothies
~I grind them and add to raw goodie balls
But today I want to share with you my latest flavour combination and addiction.

Sugar Free Creamy Chia Cup

1 – 2 Tablespoons of chia seeds
9 or more Tablespoons of almond milk  (add more if needed as the seeds swell)
1 Tsp of raw maca powder
1 Tsp of unhulled tahini
1 Tsp of sprouted crunchy buckwheat (optional)
1 Tsp of cacao nibs
dash of cinnamon
few drops of stevia to taste
Get yourself a pretty cup or bowl and mix all these ingredients together. Keep stirring well so that all the chia seeds get mixed around and the tahini and stevia gets evenly distributed throughout.
Set in the fridge for at least 10 minutes. If it needs more liquid simply add more almond milk and stir again. This is a great recipe to make up the night before and can be a very sustainable breakfast on the go. 
Before serving you can add some more cacao nibs, buckwheat cinnamon & tahini purely to make it look pretty. Grab a spoon and enjoy.

My son loves his chia seeds with grated apple and raw honey or blueberries and mango. He sometimes takes it to kindergarten for his lunch. Any chia cereal combination makes a great portable snack.
I hope you enjoy making this fast simple and nutrient dense snack just as much as I do.




GF, Vegan & Raw/ RECIPES/ Sweets

Sugar Free High Raw Chocolate Mint Bars


by Teniel Moore {Raw Foods Contributor}
Do you love chocolate & Coconut?
 I’ve got a yummy little raw treat that you can devour straight from the freezer.
In Australia we have biscuits called Mint Slice (you call them cookies we call them biscuits). I’m not sure if you have mint slice in America, but I’m sure you have something similar.
These little raw treats remind me exactly of those biscuits. Except my version is not filled with refined sugars and preservatives. In fact my version does not even contain sugar! Extra bonus!
Ingredients for Coconut Base: All organic if you can
  • 3/4 Cup shredded coconut  (make sure to buy no added sugar coconut) add a little more to make it go further if you like. I often do.
  • Stevia drops to taste
  • 1/4 Cup of melted Coconut oil
  • 1 Capful of peppermint oil  (I use the organic frontier brand this oil is the only thing that makes these bars not 100% raw. But the peppermint oil is what makes the slice what it is. So don’t skip this part)
  • 1/4 Heaped cup of cashews
Ingredients for chocolate coating: All organic if you can
  • 1-2 Tbs of Raw cacao powder
  • Approximately 1/4 cup of coconut oil
  • Stevia to taste
The quantities for this chocolate coating is really a huge guesstimate! I never measure this part I’m sorry. Just add as much of each to give it a smooth silky consistency not too runny but not too thick. You need this to coat the bars nicely.
Blend your cashews and coconut together in a high speed blender till well combined and broken down. Next add your coconut oil stevia and your peppermint oil. Taste as you go and add more stevia or peppermint oil if needed.
Now take your mixture about a table spoon at a time and mould into the shape you like. I choose to do bars but round patties would work well also.
Line your bars up on a lined container that will fit in your freezer.
Pop your bars into the freezer for at least 20 minutes  to firm up while you make the chocolate mixture.
To make the chocolate mix together your melted coconut oil, stevia & raw cacao powder till silky and smooth.
Dip your frozen bars into the chocolate mix till evenly combined and well covered. Pop back in the freezer to set. You can repeat this process again to make sure you have a nice thick coating on your bars.
Store your mint bars in the freezer. They should keep for months but I’ve never tested that theory in my house, as they don’t last very long.
{pin it, please?}
I hope you enjoy this recipe and go make them for your self.
I would love to hear your comments and feed back.
GF, Vegan & Raw/ RECIPES/ Sweets

How To Make Sugar Free & Dairy Free Nutella

Sugar free and dairy free nutella

We are always having fun and interesting conversations over on New Nostalgia’s Facebook page–come join us!

Just yesterday I posted an article on NN’s FB page, written by Danielle Angel via Active Beat, called “10 Worst Breakfasts To Feed Your Child.”  It was an interesting and eye opening article, and one I decided to show my 13 year old who has been begging me for a certain chocolate nut spread that “every other family but ours” gets to eat!  The article said it is full of sugar and fat.  Now personally, I do not mind the fat, because it is a healthy fat from nuts, (although it does contain palm oil, too) but I DO mind the sugar.

Some of my readers commented that they have seen recipes for this certain chocolate nut spread floating around on Pinterest, and then Jen from De Jong Dream House most graciously shared her recipe with us on the comment feed.  I was so excited about it that I asked if I could share it with you all!

Jen’s husband Niels is a Dutch citizen, and she jokes that for the sake of her marriage, Nutella is a mainstay in their home.  She says the “Dutchies” also put chocolate sprinkles on their sandwiches!  Sounds like a fun bunch to me!

She also shares that her son has a milk allergy, so she came up with a sugar free, dairy free version of Nutella.

I can’t wait to show my daughter that we can make our own healthy version!

Want to know how to make it?  Click the link below.

How To Make Sugar Free & Dairy Free Nutella

Brunch/ RECIPES/ Sweets

Apricot Banana Oat Bites – Only 5 Ingredients, No Sugar

Apricot banana oat bites

 If you are not an oat lover or banana lover, then I wonder if my blog frustrates you…because boy do I make a lot of things with oats and bananas.  They are two of my favorite foods & I eat them both daily. Thanks for sticking with me, those who do not care for oats and bananas!

I’ve posted a version of this recipe before, but I had to share THIS version of them.  Adding one special ingredient took these cookies to a whole different level.  Guess what that was?  DRIED APRICOTS.

These cookies are sweet despite having no sugar in them, but they are made super special with the sweet addition of apricots.  My girls loved that I let them have cookies for breakfast.  Yes, these cookies are that healthy!


I love these little cookie bites.


~I always have the ingredients on hand

~They are easy!

~They are healthy—bananas and oats!!

~They have no added sugar

~They are not overly sweet

~They fill little tummies

~The are great for snacks, breakfast and packed in lunches

~They make our home smell like I’ve been baking banana bread all day

~The oil I use is coconut oil, which I believe is very beneficial to our bodies.

~My kids beg me for them

Ingredients for apricot banana oat bites
Apricot banana oat bites mixture


Apricot Banana Oat Bites

(inspired by Banana Cookies @ MissionBFit)

3 ripe bananas

2 cups rolled oats 

1/3 cup oil  (I use 1/4 c. coconut oil plus water to make 1/3 c.)

1 cup dried apricots, cut into bite sized pieces

1 tsp vanilla



The Directions:


~Mash bananas


~Stir in oil & vanilla


~Add oats & apricots. Let the mixture sit for 10 minutes, this softens the oats.


~Drop by teaspoon on to ungreased cookie sheet.  


~Bake at 350 degrees for 10-15 minutes.  Do not over bake.  They will be like a soft granola bite.  

~Store in a covered container.




I left them out on the counter overnight on accident but ended up loving that they hardened up a bit and were perfect sprinkled on my oatmeal, sort of like crumbly granola topping.  

Apricot banana oat bites



Featured/ GF, Vegan & Raw/ RECIPES

Date Paste – A Healthy. Raw Sweetener

Date Paste is popular in the raw food world.  After making it a few times myself, I can see why!  I am not a fan of dates-maybe it is their shriveled up wrinkly appearance but when softened with water and blended in a food processor into a smooth paste, then I become a BIG fan!

Date paste is creamy and has an almost “caramel-y” like flavor that I fell for immediately. My favorite way to use date paste is on my oatmeal in place of brown sugar.  I have also used it to sweeten smoothies & chia oats. We have spread it on tortillas, added banana & chia, then rolled up as a healthy snack (post on that coming soon!)  My kids loved these, but FYI, make the date paste when they are not around.  My girls saw the dates soaking and were a bit skeptical to try it.  The second time I made it, I did it privately, and called it “sweetener.”  They ate it up.

So why go to the trouble to make date paste?  Well, first, it is not much trouble.

Second, I like that it is one more way to satisfy our sweet tooth while keeping blood sugar levels stable due to the fiber that dates contain. They are also good source of iron, vitamin A & potassium. They have their fair share of antioxidants and are not processed like most sweeteners are.

I have seen date paste used not just raw, but in all types of baking, like this Banana Date Paste Bread Pudding, which I want to try, it looks awesome!


Date Paste

1 1b Medjool dates

1/2 cup reserved soaking water

Pit and cover dates with water.  Soak for 10 minutes.  Pour off water reserving 1/2 cup.  Process in food processor until desired consistency, adding more water if needed.  Place in a jar and refrigerate up to 2 weeks.


What about you?  Do you look for more healthful ways to satisfy your sweet tooth?


No Bake, No Sugar Chocolate “Larabar” Truffles

You are gonna like these!  They are really good.  They are make from very healthy ingredients, and contain no sugar.  They taste very much like a Chocolate Coconut Larabar.  I have always been a fan of Larabars because they are made out of just a handful of healthful ingredients…
… the above bar contains-dates, almonds, walnuts, unsweetened cocoa and coconut. That is it!!

I knew these would be easy to replicate, so I was excited to see that the Nourishing Gourmet had already tried and succeeded!  I used her recipe and was really happy with how they turned out!

I packaged some of mine pretty to take to my Radiation Oncologist as a thank you on my last day of radiation.  He is a diabetic, and I knew he had been staying away from refined sugars.  He seemed pleased to have a treat that was sugar free, tasted them and approved!
You DO NOT have to be a date lover to like these.  I do not like dates!  In this recipe, they provide the sweetness and I could not tell there were in there. 2 of my 3 girls loved these and couldn’t get enough. My oldest is not a fan of coconut, so no luck with her.  The neighbor kids gave them 2 thumbs up and asked for more.
Here is the recipe, adapted from the Nourishing Gourmet:
 Chocolate “Larabar” TrufflesMakes about 20 truffles
    20 dates, pitted
    1 cup of coconut flakes, fine
    1/4 cup of coconut oil
    Heaping 3/4 cup of cashews, walnuts, pecans, or nut of choice
    2 ounces of unsweetened chocolate, finely chopped
    1 teaspoon vanilla
    A few dashes of unrefined salt
1) In a food processor, combine the pitted dates, coconut flakes, and coconut oil. Process until the mixture is finely ground.
2) Add the nuts to food processor and process until the nuts are in very small pieces (some even completely ground)
3) In the warm pan, add the chocolate to melt. If you need a little more heat, put on the very lowest heat on the stove, just until melted to prevent burning. Scrape into the food processor and add the salt and vanilla. Process until well mixed.
4)  Roll into balls (refrigerate for 30 minutes if too sticky…mine were not) and place on a plate or in a container and then harden completely in the refrigerator. Keep cool until you serve and enjoy!

**I am pleased to link up to these parties!