Yes, I will accept the final rose and yes, these raspberry cacao “truffles” are here for all the right reasons. See, this week is both Valentine’s Day and my birthday, so in honor of a week that is inevitably going to be sweet central, I’m taking on 5 days of no added sugar. Read on for my not-so-secret sugar fighting tips along with the recipes that will have you swearing off added sugar, too.

Strawberries & straight-up white stuff. Both of these have sugar, but one of these is far less addictive. Ever heard of a strawberry addiction? Me neither. According to SugarScience, Americans consume 17 teaspoons of the white stuff every day, which adds up to 57 lbs each year! Now let’s be real, cutting out sugar 100% is not realistic, but a teaspoon or two will add up to…a lot. So here are some of the tactics that a real humanoid (me) has found helpful in kicking added sugar to the curb:

10 Tips for Slaying Sugar Dragons

1.) Find Bliss Elsewhere: Oftentimes, we’re reaching for sugar not because our body wants it – it’s our minds that are missing out. We’re bored, stressed or lacking an overall zest for life. We seek joy in sugar and while sugar does bring immediate joy, it’s not the long-lasting stuff that’s going to get us out of whatever rut we’re in. So think about the reason you’re reaching for that chocolate time and time again. What’s missing and how can you replace that void with actual joy vs sugar?

2.) Sleep Off That Sugar Hangover: Another reason we’re constantly reaching for sugar: energy! And there’s this super cool, super free way to get energy – it’s called sleep. The next time you’re mindlessly scrolling through Instagram or zoning out to garbage on the TV, think about how that useless hour could be spent becoming a super human through the power of sleep.

3.) Take a Chill Pill: We’ve all been programmed to believe that more is more, so we’re jamming our work days and social calendars. You know what that adds up to? More. More what? Stress. And stress feeds sugar cravings. Think about the areas in your life where you can so more “no” to reduce stress (is anyone going to die if you don’t work that extra hour) and the areas in which you should be saying more “yes” to add relaxation (that extra hour could be spent at yoga, just saying).

4.) Incorporate the “Sugar Destroyer” Into Your Diet: This destroyer goes by the name of “Gymnema sylvestre“. It’s an herb that’s been used in the ancient Indian medicinal practice of Ayerveda for thousands of years. The active component, gymnemic acid, has been show to block sugar receptors, making sugary foods less flavorful and appealing. To read more about the benefits and applications, check out this article from healthline.

5.) Replace Sugar with Spices or Natural Flavorings: I love a latte as much as anyone, but the sweeteners at Starbucks are T-R-O-U-B-L-E. For a little special sauce, I’ll add some cinnamon, which also lowers blood sugar levels for a double pow of flavor + benefits. You can also add a little cacao powder or vanilla extract to beverages, yogurts or other recipes that call for added sugar.

6.) Adjust Your Fatitude: It’s time to celebrate fat, good fats, that is. Fats from healthy sources like salmon, olive oil and avocados not only help with blood sugar control, but also satisfy the body for longer so you don’t experience energy dips.

7.) Embrace Foods with Natural Sugars: Going cold turkey and removing all sugar from your diet is basically insane. So when you do want something a little sweet, reach for fruit or dates with natural sugars and fiber to keep you full. You’ll be amazed how satisfying fruit can be as a sweet treat, like the apple nachos below.

8.) Hydrate, Mate: We’ve all hear the old adage that most times when you think you’re hungry, you’re actually dehydrated. So when a sugar craving hits, drink a full 8 oz glass of water. That’s right, down it. Still want that donut? Try a flavored team without sugar for a lasting way to hit the sweet spot and hydrate.

9.) Rethink Breakfast: If muffins, pancakes and granola bars are your go-to’s, try an egg for satiating protein (fried/scrambled if you’ve got the time or hard-boiled if on the go) paired with a starchy carb like a sweet potato to manage the sugar cravings without causing an insulin spike. I’ll make a sweet potato hash on the weekend and bring it with me all week long. Even some sweet potato fries at night can curb my cravings for a baked good.

10.) Give In To The Dark Side (of Chocolate): A little square of dark chocolate can go a long way in satiating that sweet tooth without much damage. Look for chocolate with at least 70% cacao for all the good-for-you benefits of magnesium (nature’s chill pill), along with fiber and B vitamins.

With the exception of #4, I’ve tried all these tactics to win the sugar batter (but I’m seriously considering checking out that “sugar destroyer”). Remember that removing added sugar from your diet doesn’t mean removing all treats! And to prove that, here are some of my favs to delight your taste buds.

Slay on, friends!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Cacao Avocado Mousse
Makes: 6 servings

Ingredients:
Crust
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup (by the way, I’ve posted on Instagram previously, including here, about Runamok Infused Maple Syrup, which I love!)
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!

Paleo Banana Nut Muffins
Makes: 6

Ingredients:
-3 eggs
-9 T peanut butter (or your favorite nut butter)
-2 bananas, mashed
-1-2 T coconut flour*
-1 1/2 tsp baking powder

Directions:
Step 1: Pre-heat the oven to 350 degrees Farhenheit. To make the muffin batter, mix all of the muffin ingredients in a medium mixing bowl until smooth. Grease a muffin tin or use silicone muffin cups. Pour the batter into the muffin tin or cups.
Step 2: Bake the muffins by placing in the oven for 20 minutes, or until golden and a toothpick inserted in the center comes out clean. Allow to cool for a few minutes before removing from the baking tin or cups.

Apple Nachos
Makes: 1 

Ingredients:
-1 apple, thinly sliced
–Nut butter of choice
-Optional toppings: dark chocolate cacao nibs, shredded coconut, chopped nuts, etc.

Directions:
Step 1: Lay the apple slices on a plate, drizzle with your favorite nut butter and add desired toppings!

The post Sugar Dragons, Be Gone appeared first on The Shooks Life.

On a (clean) sweets kick lately and I do. not. mind. These creamy coconut cashew vegan cheesecake cups may look putzy, but I’m definitely not into putzy. The secret: silicone muffin cups. No mess and dishwasher safe – these beauties slide right out of their silicone bed. If only I slid out of bed looking this purdy. Find out more about the wonders of silicone and get the dEATs for these coconut vanilla “cheesecake” cups with gluten-free crust below.

Where did all my baking prowess come from? I got it from my momma. A couple of weeks ago, I was visiting home (Oshkosh, WI) and my mom insisted on sending me home with these silicone baking cups to try out. Like any good daughter, I said “sure” without high expectations. Let me tell you  though, these are amazeballs (thank you Giuliana Ranci for inventing this phrase). They’re non-stick, eco-friendly, BPA free and microwave, oven and freezer safe. Whoa. Plus, these are good for all sorts of things other than muffins. You can use them to bake eggs, portion snacks, or even use them to create a do-it-yourself bento box – check out these examples on Amazon. Once I tried them for these individual cheesecakes, I was sold hook, line and sinker.

Portion control is a big challenge when it comes to sweets – at least for me. That’s why I love making these individual “cheesecakes”. The base is a grain-less crust made of raw almonds, dates and pecans. The creamy “cheesecake” is derived from  raw cashews (soaked overnight), coconut milk, desiccated coconut and a touch of vanilla as well as maple syrup. While this is a “cleaner” version of a traditional cheesecake, portion control is important since nuts and coconut are high in good-for-you polyunsaturated and monounsaturated fats. This also means that one cup is that much more satisfying. Half the time we just finish the portion that we’re served before our bodies have time to send signals that we’re full, so portioning forces us to stop, assess and more often than not, decide that the portion is just right.

If you haven’t ever tried a vegan cheesecake, you are in for a treat. While it might be hard to believe, cashews and coconut milk create the creamiest of textures. And this recipe can be made in 20 minutes or less. Granted, you do need to freeze it for 2 hours, but you can spend that time relaxing on the couch or getting ready for summer get-togethers. If you’re up for something a little more advanced, check out these double layer Vegan Blueberry Cheesecake Bars that I made a couple of weeks ago. Otherwise, this vanilla coconut version is a great starter if 1.) you’re a more novice baker or 2.) I haven’t completely convinced you that this is the most creamy, delectable treat you’ll make all summer!

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

The post (Clean) Sweets Spree appeared first on The Shooks Life.

If happiness is a bowl of fresh berries on a hot summer’s day, then nirvana must be berry-laced cheesecake in the cool of air conditioning. I’m not going to complain about the two days a year that it creeps into the 90’s, but I will bake up a storm with the heat as an excuse. These creamy double layers, believe it or not, are made of raw cashews soaked overnight and coconut milk. The crust is made of naturally sweet dates and almonds for a vegan cheesecake that will have you saying, wait, no cheese in the cheesecake? Tasting is believing. Find the dEATs below!

Mother Nature is turning up the furnace as a bold statement that summer has officially arrived, just in time for July 4th. And with summer, comes a bounty of fresh, seasonal produce that has me going gaga for berries of all types. Living in the Midwest, it’s a bit more challenging, but not impossible, to eat seasonally. Eating local and in-season has a number of benefits:

1.) Freshness You Can Taste: fruits and vegetables that are picked ripe from the vine (or parent plant) taste better and are filled with more nutrients. When produce is out of season, it’s often picked before it’s ripe, cooled in transport so that it doesn’t spoil and then ripened in a hot house before making it to shelf. There’s a big difference between a juicy fresh tomato from your garden and the sometimes mealy tomatoes you find in the grocery store during the dead of winter.

2.) It Costs Less: did you ever take an economics class? It’s all about supply and demand. When produce is in season, there’s ample supply, which drives down cost. When it’s out of season, scarcity drives up the cost. If you’re looking to save on surplus produce, check out my post on Imperfect Produce, plus find a discount for $10 off your first box.

3.) Nutrition That Meets Your Seasonal Needs: for those of you living and breathing the four seasons, there’s a reason that citrus is in season during the winter months (Vitamin C helps to fend off colds and the flu) while stone fruits are plentiful in the summer (the extra beta-carotene helps protect us from the sun).

4.) It’s Better for the Environment: food that is seasonal doesn’t have to travel as far or require additional chemicals to preserve the freshness during transit. And less transportation means a reduction in refrigeration needs and hot houses. All around better for all of us living on this earth!

So let’s dive into this cheesecake. Blueberries are in peak season and the quintessential fruit for July 4th (along with strawberries). While this cheesecake has two layers you can absolutely do a single layer of blueberry cheesecake if you’re short on time (and who isn’t)? The crust, made of dates, almonds and pecans, is super versatile, so I use it for literally everything. It’s filled with healthy fats and just the right amount of sweetness from the dates for a win-win combo. The “cheesecake” is made from a combination of raw cashews (soaked overnight in water), coconut milk (I’ve used both full-fat and low-fat), coconut shreds and just a touch of maple syrup. You wouldn’t believe how creamy this is! I’m literally obsessed with the magic of cashews to deliver creaminess in a super unexpected way. If you’re looking for a savory application of cashews, check out my recipe for Roasted Red Pepper Crema, which can be used for dipping fresh veggies or as a creamy sauce for tacos or pasta.

Now let’s get into some tips ‘n tricks since this recipe requires a few nuances to perfect it.

1.) Trapeze Art: place a few strips of parchment paper in the loaf pan prior to layering the crust and cheesecake. This will allow you to literally pull the cheesecake out of the pan with no sticking. See the picture above (not my best picture ever, but evidence of the power of natural light (or lack thereof).

2.) Patience, My Friend: once the cheesecake has set in the freezer, make sure to allow at least 20 minutes for it to soften at room temperature before serving. Otherwise, it will taste a bit like ice crystals and not the creamy magic intended.

That’s it! It may look complicated, but this is the workmanship of a food processor and a bit of waiting! Try this out for your upcoming July 4th bash and let me know what you think!

Blueberry Vegan Cheesecake Bars
Serves: 8-10

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Blueberry “Cheesecake Layer”
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
½ C fresh or frozen blueberries

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Transfer to an 8×8″ loaf pan and press until uniform and flat. Note: option to line the loaf pan with strips of parchment paper to make it easier to extract from the pan. Place in the freezer to set.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms. Pull the loaf pan from the freezer and layer the vanilla “cheesecake” on top. Freeze for at least 2 hours.
Step 3: Make the blueberry “cheesecake layer by following the same instructions as step 2, with the addition of the 1/2 C of blueberries. Layer the blueberry “cheesecake” mixture on top of the vanilla “cheesecake” layer and freezer for at least 2 hours. Option to layer fresh blueberries and coconut on top as a garnish.
Step 4: Once both layers are set, take the loaf pan out of the freezer and extract the cheesecake from the loaf pan by lifting up the parchment paper. Using a sharp knife (run under hot water for a smoother cut), slice the cheesecake vertically to form strips and/or make an additional horizontal cut to create squares. Let defrost for 20 minutes and enjoy!

The post Berries a Plenty appeared first on The Shooks Life.