Apple No Bake Protein Bar Recipe (Dairy & Sugar Free)

Dig these healthy No-Bake Apple Pie Protein Bars that taste like a dessert you can eat daily….multiple times. Not only do they only take 10 minutes to whip up, they are a one bowl wonder which is a no-mess, no fuss kind of snack. They have a soft, chewy and doughy texture. Not only do each bar pack at a hefty protein boost, they are also naturally gluten-free, vegan, refined sugar-free! Remember to always use organic ingredients when possible.

Ingredients
1. 2 cups gluten-free oat flour (For the paleo option, use 1 cup coconut flour)
2. ½ cup coconut flour, sifted (Can sub for almond or more oat flour)
3. ½ cup vanilla vegan or paleo friendly protein powder
4. 2 T granulated sweetener of choice (optional)*
5. 1 T cinnamon
6. 1 tsp mixed spice
7. 1 tsp nutmeg
8. 1/4 cup almond butter (can sub for any nut butter)
9. ½ cup liquid sweetner (agave syrup or brown rice syrup or maple syrup in the paleo version)
10. 1/2 cup unsweetened applesauce
11. 1 T + dairy free milk of choice**

Instructions
1. Line a large baking dish with greased paper and set aside.
2. In large mixing bowl, combine the flour, protein powder, granulated sweetener, cinnamon, nutmeg and mixed spice and mix well.
3. In a microwave-safe bowl, combine the nut butter and liquid sweetener and heat until melted. Pour the wet mixture into the dry and mix well. Add the unsweetened applesauce and mix until combined, the batter should be crumbly.
4. Using a spoon, add the dairy free milk of choice one spoonful at a time until a thick, firm batter is formed.
5. Transfer to lined baking dish and press firmly. Refrigerate for at least 30 minutes.

Notes
1. *You can omitted the sweetener if vegan protein powder is sweetened
2. ** Depending on the flour/protein powder combination, you may need more or less. I used up to 3/4 cup with the paleo version.
3. If your batter is too thin (brands VS homemade applesauce vary, add a dash more coconut flour until firmer).

How to Make Stevia Extract to Reduce Your Sugar Intake

how-to-make-stevia-extractI’ve shied away from stevia in the past, because I hate its aftertaste. But, if you are trying to reduce your sugar intake, it is probably your best option of sweetener to use. So how can we make it more palatable? Today I’ll show you how to make your own stevia extract that doesn’t have a horrid aftertaste.

Years ago, I went to a cooking class on gluten-free and sugar-free baking. It was the worst cooking class I have ever attended – for various reasons! It was a demonstration, and the foods that were prepared were very high in refined carbohydrates (albeit gluten free ones) and fats. But no sugar – they used stevia instead. When we got to taste the dishes – I hated them all! I think that was the first time I had ever had stevia – and that aftertaste just wouldn’t go away.

But today, after some investigation, I am a little more tolerant of stevia. You can reduce or avoid its aftertaste,which makes stevia a good option to help you transition to avoiding sugar and other artificial sweeteners.

Stevia comes from the leaves of a plant called Stevia rebaudiana, and is usually found as a powder or a liquid extract. The active compounds of stevia are steviol glycoside – which has 150 times the sweetness of sugar. Stevia does not affect blood glucose levels, and some studies show it may help improve insulin sensitivity.

What I have found is that the bitter aftertaste is apparent when too high a concentration of stevia is used. Even though recipes with stevia call for just a few drops – if the extract or powder is really concentrated, that can still be too much. So taking it easy is the way to go.

To make stevia powder, collect stevia leaves and dry them, then finely chop them in a blender. The dried leaf powder can be used as is, in certain recipes – but they won’t dissolve, so don’t try them in your coffee!

There are many different ways to prepare an extract, with variables including:

  • using fresh leaves or dried leaves

    I use fresh leaves that I grow myself. They are easy to grow, and the plant regrows every year. The ideal time to harvest the leaves is around August – when the flowers start to appear but before the flowers start dying. If you leave it too late, you are more likely to get bitterness. If you can’t get fresh leaves, you can buy the dried leaves and use them instead.

  • with alcohol or  without alcohol

    I use alcohol – vodka – for my extract, because it extracts the sweetness well, and quickly. Any recipe calls for only a few drops of extract, which means there is negligible alcohol in the final product.

  • duration of the extraction time

    I extract for a relatively short period because, again, I find that the sweetness comes through quickly, and there is more likely to be an aftertaste if you leave the leaves in the alcohol for a longer period.

  • concentrating the extract by heating

    I choose not to heat the extract and reduce it as I don’t want it to be highly concentrated. By leaving the extract as it is, the amount you put into a recipe is more controllable. Yes, maybe I’ll use 6 drops instead of 2, but I can taste it as I go along and adjust the sweetness to how I want it.

Obviously, you can adjust these to your own taste. Here’s the recipe. I hope you’ll give it a try. If you live near me and want some leaves – just let me know.H

Homemade stevia extract:

Ingredients

  • Fresh stevia leaves
  • Unflavored vodka
  • (you can vary the amount as you wish – for proportions, see the recipe).

Instructions

  1. Wash the stevia leaves
  2. Roughly tear the leaves into a couple of pieces and place them in a clean jar. I filled the jar with leaves – but they weren’t compressed down.
  3. Add enough vodka to cover the leaves. For my jar, this was about half full as the liquid compresses the leaves.
  4. Seal and shake the jar.
  5. Leave for 8-12 hours. Taste the liquid to see if it is sweet enough.
  6. Strain the liquid into a bottle and discard the leaves.
  7. Keep the bottle in the dark, or use a brown colored bottle. Having a dropper helps, as only a few drop are needed to sweeten foods.
Recipe Type: Sugar-free, gluten free, vegan, paleo, sugar substitute

Notes:

If you prefer a more concentrated extract, you can gently simmer the extract to boil off some of the alcohol.

Ruth BaillieRuth Baillie is originally from the UK and now lives most of the year in Northern California. She holds two Master’s degrees, one in Personalized Nutrition (distinction), and another in Health Psychology. She is a Registered Nutritional Therapist, Certified Professional Cancer Coach, and Cancer Guide, and has undertaken considerable post-graduate studies in integrative naturopathic oncology. She is the author of “Choices in mind-body medicine for cancer patients in Sonoma County, California” and her research has been published in peer-reviewed journals.

St. Patty’s Day Vegan Potato Kale Balls For A Breast Cancer Diet

St. Patty's Day Potato Kale Balls For Breast Cancer DietBy: Dawn Bradford-Lange, Co-Founder of Breast Cancer Yoga.

Here is a delicious St. Patty’s Day recipe that you can make for a family member who is undergoing cancer treatments. This recipe includes superfood kale. The benefits of kale include antioxidant vitamins A, C, and K, as well as a good source of copper, potassium, iron, manganese, and phosphorus. Recipes including kale can also provide a rich source of organosulfur compounds, which have been shown to reduce the risk of many cancers. The cancer-protective compounds in kale have thus been the subject of intense research, particularly their role in blocking the growth of cancer cells and inducing cancer cell death (apoptosis).  When possible use organic ingredients.

To save time, you can also form these into larger patties and pan-fry in a non-stick skillet.

Ingredients

  • 1 1/2 pounds potatoes (you can peel if you want, but I didn’t)
  • 6 ounces kale
  • 2 tablespoons nutritional yeast
  • 2 teaspoons Pink Himalayan salt (optional)
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon thyme
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons almond or hemp milk
  • 2 tablespoons potato starch or corn starch

Instructions

  1. Cut the potatoes into small cubes (about 1/2-inch), put them in a large pot, and cover with water. Bring to a boil and cook until potatoes are tender.
  2. While the potatoes are cooking, remove the center stalk from the kale and slice the leaves into strips. When the potatoes are done, lift them out with a slotted spoon and place in a large mixing bowl. Put the kale into the potato water and cook for 6 minutes or until kale is tender. Remove kale with a slotted spoon to a food processor. Add 1/4 cup of the cooking liquid and pulse to chop fine.
  3. Preheat oven to 425 F. Mash the potatoes and add the kale and all remaining ingredients. Stir well. Using a well-rounded tablespoon, form into balls about 1 inch across. Place them on an oiled baking sheet or, preferably, a baking sheet covered with a silicone mat or parchment paper. Bake for 20 minutes. Carefully turn over and bake fore 20 minutes more, until lightly browned.

Preparation time: 20 minute(s) | Cooking time: 1 hour(s)

Number of servings (yield): 6

Makes about 30 puffs or 6 servings. Per serving: 128 Calories (kcal); trace Total Fat; (3% calories from fat); 5g Protein; 28g Carbohydrate; 0mg Cholesterol; 733mg Sodium; 3g Fiber. Weight Watchers: 2 Points.

Recipe Source: Fat Free Vegan Kitchen

Similar Recipe:  Vegan Potato Spinach Balls

A healthy diet is only one of several factors that can affect the immune system; exercise and stress management are just as important in improving your overall health and well being.

Dawn Breast CancerAbout Dawn Bradford Lange: Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Pumpkin Coconut Pie – Dairy & Gluten Free Recipe

Vegan Pumpkin & Coconut Pie Recipe For Cancer Prevention
By Emily Kerekes, Sous Chef 
Menla Mountain Retreat, Phoenicia NY

I know what your thinking: I must like my sweets. Well I just have to share this one. Last week at the retreat in the Catskills we had this AMAZING desert. I have never tasted anything quite this delicious, and I mean delicious. All the ingredients were healthy except for the small amount of ¾ cup evaporated cane juice. Oophs, but I am telling you; amazing.

Ingredients: Crust

  • 1 ½ cups almond flour
  • 1/3 cup coconut flakes
  • ½ cup earth balance or vegan “butter”
  • ½ teaspoon pink salt
  • 1 teaspoon cinnamon
  • 1 teaspoon cardamom
  • ½ teaspoon nutmeg
  • ½ teaspoon allspice
  • ½ clove powder

 

Ingredients: Filling

  • 1 can pure pumpkin puree or about two cups
  • 1 cup coconut milk
  • ¾ cup evaporated cane juice
  • 2 eggs replacement choices
  • Silken Tofu/ Tofu
  • ( 1/4 cup blended silken tofu = 1 egg ) or Soy yogurt
  • (1/4 cup soy yogurt = 1egg) or (1/3 cup applesauce = 1 egg or ¼ cup Applesauce + 1 tsp Baking Powder )
  • ¼ cup flax meal
  • 1 teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • 2 teaspoons cardamom
  • 1 teaspoon nutmeg
  • 1 teaspoon allspice
  • 1 clove powder

Ingredients: Topping

  • 1 cup toasted coconut flakes

Pumpkin Coconut Pise Recipe For Breast Cancxer Prevention

Directions: Crust

  1. Pulse flour, coconut flakes, vegan butter, salt and spices
  2. If needed add small amounts of cold water to bring it together. Just a note, wear gloves when handling dough. Cool in the refrigerate for at least an hour.
  3. Dough can be made ahead of time and kept in freezer for up to two months, thaw at room temperature.
  4. Preheat oven to 350 degrees Fahrenheit
  5. Roll out dough and press into pie plate
  6. Using a fork, poke a good amount of holes in the bottom crust to prevent bubbles
  7. Bake until golden brown at edges, about 2 minutes
  8. Cool completely before filling
  9. Ingredients: Filling
  10. Whisk pumpkin, coconut milk, sugar, egg substitute, vanilla, flax meal, and spices
  11. Let batter sit for about a half hour
  12. Pour into prepared crust
  13. Bake at 325 degrees Fahrenheit for about an hour until the center just slightly jiggles
  14. Cool completely
  15. Dust with toasted coconut flakes
  16. Enjoy!

 

Diana RossAbout Diana Ross: E-RYT 500 restorative yoga teacher, survivor that cares and founder of Breast Cancer Yoga. Diana is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

 

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