Call me beet obsessed. But even if you’re 1/10th as obsessed as me, your obsession will grow with this cake. Guaranteed. Now I bet you’re wondering, why the heck did I think to add beets, to cake? Where there’s a will, there’s a way. And I was thinking, if applesauce can make a healthier cake, why not beets? The swaperoo was born. And it did. not. disappoint. Velvety, chocolatey and ooh I hate this word but I gotta use it: moist.

Now if you have beet intimidation, I’m going to share my easy peasy way to roast beets. It’s hands off. And not even messy. Plus, save those greens! Food waste is no bueno – and there’s no reason to waste those greens.

Roasting Beets, the Lazy Lady Way
Step 1: Pre-heat that oven to 450 degrees. Slice off the stems of the beets and give ’em a good washdown. Then, wrap each one loosely in foil and place on a baking sheet.
Step 2: Roast the beets in the oven for 1 hr 30 minutes or until easily pierced with a fork. Set aside to cool.
Step 3: Once the beets are cool, slice off the bottom root of each beet. Then, use your fingers to peel off the skin (it should slide right off). Slice and enjoy!

Save Those Greens!
Now let’s talk about those greens. Don’t let those gorgeous stems go to waste. My favorite way to use up greens is to chop them into 1-inch pieces (stems included) and sautee in a pan with a little olive oil and garlic. Once bright green, add some vegetable broth (enough to cover the base of the pan) and simmer for a few more minutes until tender.

Now that you’re a master at roasting beets and greens, let’s get to baking!

Un-Beet-Able Chocolate Cake
Makes: 12 cupcakes or 1 loaf
Ingredients:
3 medium cooked and peeled beets (about 1 lb)
10 ounces bittersweet chocolate (I recommend Hu Kitchen Gems)
2/3 C honey
1/3 C cacao powder
1/3 C almond flour
1 T arrowroot flour
2 tsp baking powder
3/4 tsp salt
3 large eggs (I always use Vital Farms pasture-raised eggs*)
Neutral oil spray for the pan

Directions:
Step 1: Heat the oven to 350° F. Brush the cups of a 12-cup muffin tin with vegetable oil. Alternatively, line an 8- or 9-inch-square baking pan with parchment paper and lightly brush the base and sides with vegetable oil.
Step 2: Combine the warm beets and chocolate in a blender and puree until the mixture is smooth and the chocolate is melted. Transfer to a large bowl and let cool to warm.
Step 3: Whisk the honey, cacao, almond flour, arrowroot flour, baking powder, and 3/4 teaspoon salt into the cooled beet mixture, then whisk in the eggs till smooth.
Step 4: Pour the batter into muffin tin or 9-inch square pan and bake until a crust forms around the edges and the entire top is dry, but the interior is still moist – about 45 minutes. The cake will puff in the oven but settle as it cools.
Step 5: Allow the cake(s) to cool completely before inverting onto a serving plate. Serve the cake warm or at room temperature, topped with coconut cream and red jam!

And that’s how you turn a basic chocolate cake into a magical mystery cake with the benefit of beets. If you make it, test this with family to see if they can taste the beets! I triple dog dare you.

Happy Halloween, friends!

The post Chocolate Cake That Can’t Be Beet! appeared first on The Shooks Life.

Would you rather: give up avocados or chocolate for life? Thank gawd we live in a world where both can co-exist in this mousse. Because if I had to make a choice, it would be a choice to live without the joy of guacamole and what a sad, sad world that would be. Betcha also didn’t know that avocado could also replicate the creamy texture of a chocolate mousse. Or that chia pudding can sub for the base of a dirt cake and that cashews can be cream cheese. What a wildly wonderful world we live in! For more sweet swaps and the recipes for this avocado chocolate mousse, a healthier version of dirt cake and a dairy-free cashew cheesecake, read on.

I’ve always had a major sweet tooth. And we’re talking out-of-control, needs to unsubscribe from nightly ice cream runs kinda out-of-control. My freshman year of college I in fact had ice cream every single night after consuming what was probably a not-so-healthy dinner at the university cafeteria. Faster than you can say “freshman 15”, I found myself following the cliche. So I vowed to clean up my act, but that didn’t mean I had to give up the little joys of a sweet treat. I started investigating smart swaps that could still give me that hit of indulgence, without putting me back on a sugar bender. Now I’m not a dietitian or a doctor, but I am a highly motivated health & food obsessed girl whose career also happens to be in developing new products. So here ladies and gents, are some of my favorite sweet swaps that have kept off that freshman 15 forever.

Sweet Swaps to Keep Sugar Dragons at Bay
1.) Ice Cream Turned Nice Cream: If you haven’t tried nice cream yet, you haven’t lived! Simply swap your traditional tub of ice cream for a frozen bananas blended with a 1/2 cup of your favorite nut milk, 1/4 cup of nut butter and any other flavorings like cinnamon, cocoa or frozen fruit. Check out my Peach Nice Cream recipe below.
2.) Pudding Becomes Chia Pudding: Overnight, you can create a magical potion of nut milk and chia seeds that becomes a pudding-like texture. Just add 1 1/2 cups of unsweetened vanilla nut milk, 1/2 tsp vanilla, 1/4 tsp cinnamon and an option 1-2 tablespoons of maple syrup to a mason jar. Add 1/4 cup plus 2 Tablespoons of chia seeds, shake well and wait for the magic to happen. Top the pudding with fresh fruit, granola, whatever you like for a satisfying breakfast or snack. Get the recipe for my healthyish spin on Dirt Cake below.
3.) From Truffles to Bliss Balls: Dates are nature’s candy and can be blended into a truffle-like texture with a little cacao powder to create an energizing sweet treat that will give you just the right amount of pick-me-up in the afternoon. Just in time for Valentine’s Day, I’ve got a recipe for Raspberry Cacao Truffles waiting for you below!
4.) Cheesecake Gets Nutty with Cashews: Little did I know the wonders of cashews until I discovered that they could be soaked overnight and pureed into a creamy texture that has a mild flavor profile ready to be adapted to either a savory or sweet palate. When blended with coconut cream, shredded coconut and a little vanilla, it becomes a delectable cheesecake! Find my Vanilla Cheesecake Tarts below.
5.) A Creamy Take on Mousse with Avocados: When I heard that avocados could be used in desserts, I was beyond skeptical. But seeing it, made me a believer. Add some cacao and maple syrup and you have the most decadent chocolate mousse. Find my version below.

And last but not least:

I ALWAYS swap standard white sugar for natural, lower glycemic options like coconut sugar, maple syrup or honey. 

I know there are plenty of other sweetener alternatives out there, but I’m personally skeptical about the processed nature as well as the ultra high potency that makes some alternatives like monk fruit and stevia 3x sweeter than sugar. There are some indications that the use of these sweeteners can cause sugar cravings. For a balanced viewpoint, check out this article from Men’s Health on Monk Fruit. Either way, these sugar alternatives won’t cause as much a blood sugar spike because they have a lower glycemic index – but so does coconut sugar, without being as intensely sweet.

Whatever way you choose to indulge, know that you don’t have to write off sweets entirely to maintain a “healthy” lifestyle, however you want to define it. Life is sweeter, with sweets. Don’t you think?

Now for the goodies, read on for my favorite healthyish spins on your favorite sweets!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Healthyish Chia Dirt Cake Cups
Serves: 3-4

Ingredients:
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 2 T maple syrup
– 1/4 C plus 2 T chia seeds
– 1 can of coconut cream (Sprouts sells a 5.4 oz can that you don’t need to place in the fridge overnight)
– 1 package of chocolate sandwich cookies like Goodie Girl Chocolate Creme cookies

Directions:
Step 1: Make the vanilla chia pudding by placing the almond milk, vanilla extract and maple syrup in a mason jar. Cover and shake to mix. Then, add the chia seeds, cover and shake to mix again. Place in the fridge overnight or for 6 hours to set. Also, with most coconut cream, you will also need to place the can in the fridge overnight to separate the cream from the water.
Step 2: Once the chia pudding is set, place it in a food processor with the coconut cream. Be sure to only skim the top creamy portion of the coconut cream from the can and discard the water, or add it to your favorite smoothie. Blend the mixture until combined.
Step 3: Crush the cookies by either pulsing in a food processor or smash in a closed ziploc bag with a rolling pin.
Step 4: Assemble the dirt cake cups by alternating layers of the chia pudding and the crushed cookies in small glasses. Enjoy chilled!

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.

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.

Avocado Cacao Mousse
Makes: 6 servings

Ingredients:
Crust (optional if making tarts)
-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
– 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!

Enjoy a healthfully sweet Valentine’s Day with your loved ones!

The post Sweet Swaps appeared first on The Shooks Life.

Coffee in one hand, confidence in the other. And when you make it MOCHA OVERNIGHT OATS amped with ingredients to improve gut health, that’s winning breakfast AND the week.

It’s officially week two in the new city and new job. Moving across the country from Chicago to Austin is kinda a big deal. And stress is sorta an everyday occurrence these days with moments of, “OMG my GPS isn’t working and I have no idea how to get home from work!” and, “where did we put ANY of our frying pans?”. Stress isn’t just impacting me though, it’s at an all-time high in the U.S. And I’m going to let you in on a little secret: the right foods, can improve your mood. Yup, there’s increasing evidence that there is a direct link between food and mood – specifically, gut health and mental health. Get the dEATs on gut health and find recipes for some sweet treats to boost that mood.

I’ve always been an advocate for the “eat real food movement” and couldn’t be happier that science is supporting the notion behind “you are what you eat”. According to the U.S. National Library of Medicine, every system in the body can be impacted by chronic stress and if this stress is not released, it could suppress the immune system and lead to illness – everything from mental illness such as depression to immune system illnesses such as arthritis. And get this – with more than 300 million people suffering from depression worldwide, it’s not the leading cause of disability.

So what’s the connection between your food and your mood? According to Harvard Medical School, 90% of serotonin receptors are located in the gut. And serotonin is often called the “happy chemical” because it contributes to happiness and wellbeing. When the balance of good and bad bacteria is disrupted in your gut, that’s when issues occur. Studies show that eating a healthy diet (such as the Mediterranean diet) and avoiding inflammatory foods could help keep your gut bacteria in balance and protect it against depression.

Here’s the tricky part though – everyone has a unique microbiome or balance of gut bacteria. So there isn’t a simple solution. But here are a few ways to improve gut and mood:

Good Mood Food
1.) Eat whole fruits and vegetables rather than juices to get all the good fibers to aid digestion.
2.) Reduce the amount of sugar in your diet with tricks like adding cinnamon to your morning coffee or latte rather than sweetener.
3.) Incorporate probiotic-rich foods like yogurt, kimchi, sauerkraut, pickles and kefir into your diet.

If all of this sounds like a lot – it is. Gut health is complicated…and unique to everyone. One new discovery that’s making gut health a heckuva lot easier is Uplift. It’s a dietary supplement of gut healthy prebiotic fibers and resistant starches that nourish the probiotics in your gut, lifting your mood and making your mouth happy with a creamy vanilla flavor. You can add it to everything from your morning smoothie to pancakes. And below you’ll find two of the recipes I created to get the most out of your mood and your food! Read on for the recipes and enjoy the lift!

Mocha Overnight Protein Oats
Serves: 2
Ingredients:
-1 C of raw, old-fashioned oats
-2 T chia seeds
-1 scoop of Uplift (or substitute vanilla protein powder of choice)
-1/2 C of Apres Sea Salt Chocolate Protein Drink (or substitute chocolate almond milk)
-6 T of cold brew or strong coffee

Directions:
Add all of the ingredients to a mason jar, stir to combine, refrigerate overnight and enjoy in the morning! Option to top with chocolate chips.

Peanut Butter and Jelly Nice Cream
Serves: 2

Ingredients:
Peanut Butter Nice Cream
-2 bananas, frozen (peel and cut into chunks before freezing)
-1 scoop of Uplift
-1/8 C almond or coconut milk
-1/4 C natural peanut butter
-pinch of sea salt
-1/2 T maple syrup (optional)
Strawberry Chia Jam
-3 1/2 C of strawberries, quartered
-4 T maple syrup
-2 T chia seeds
-squeeze of lemon juice

Directions:
Step 1: Make the strawberry chia jam by adding the strawberries and maple syrup to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the strawberries, then add the chia seeds and stir to combine. Cook for another 5 minutes, stirring occasionally until thickened. Remove from the heat and give it a squeeze of lemon. Allow to cool.
Step 2: Make the peanut butter nice cream by adding the ingredients to a food processor. Blend until smooth and place in a small mixing bowl.
Step 3: Swirl into the peanut butter nice cream as much of the strawberry chia jam as you’d like. Serve immediately as soft serve nice cream or place in the freezer if you prefer a hand-scooped texture. Option to top with additional jam and granola, as shown.

The post Good Mood Food appeared first on The Shooks Life.

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.

Strawberry shortcake, blueberry pie, who’s gonna be my lucky guy? A, B, C, D…anyone remember that jump rope rhyme? J is for Jeb, the birthday boy who I made this strawberry rhubarb cobbler for earlier this week. And the best part about birthdays is sharing, so I’m sharing with you this paleo cobbler. Jump to the dEATs below!

So who remembers that jumping song? Or am I aging myself? And do kids still jump rope? I’ve been doing this workout lately that includes jumping rope in between body weight exercises and let me tell you, it is not for the faint of heart! I’m remembering when I used to do the Jump Rope for Heart fundraising events for the American Heart Association in elementary school and wonder where I found the energy to jump rope for literally hours! In my 30’s, 5 minutes feels like a 5k. Seriously, go jump rope for 5 minutes and you will have more than earned a heaping bowl of this cobbler!

What makes this cobbler a whee bit healthier (though let’s be real, it’s a treat), is that it’s paleo, gluten free and sweetened with better-for-you coconut sugar and maple syrup? The filling is oozing with warm bubbling strawberries and rhubarb, with just a touch of coconut sugar and a bonus of chia seeds, which adds omega-3’s and a seed-like texture. The “biscuit” on top is made of almond flour, coconut flour and arrowroot flour for a dynamic trifecta that creates this a gluten-free crust with a hint of sweetness from pure maple syrup.

We all know that we should limit our sugar intake, but not all sugars are created equal. What makes coconut sugar and maple sugar better options? Coconut sugar contains small amounts of short-chain fatty acids, potassium and zinc. It also contains inulin fiber, which studies show helps to slow absorption of glucose. That means it helps to keep blood-sugar levels balanced vs spiking right after you’ve eaten something like a donut. We’re all familiar with that “sugar high” when we eat something with refined sugars, and the energy slump that closely follows. It’s a roller coast for your energy levels and coconut sugar can help to mellow that effect.

Maple syrup is a less processed form of sugar that comes straight from the tree sap. It contains a multitude of inflammation-fighting polyphenol antioxidants and similar to coconut sugar, is a source of good-for-you minerals like zinc. Make sure to buy 100% pure maple syrup (the other stuff may be laced with high fructose corn syrup). Also, the dark, the more antioxidants!

Don’t count on either coconut sugar or maple syrup to be your source of these nutrients though since you’d have to eat a lot to make a difference. And, they’re still sugars. For more on the good, the bad and the ugly of various sugar options, check out this article from mindbodygreen.

Recipe: Paleo Strawberry Rhubarb Cobbler
Servings: 8

 Ingredients:
Filling
3 C of strawberries, cut in quarters
3 C of rhubarb, sliced
2 T arrowroot flour
2 tsp fresh lemon juice
1 T coconut sugar
2 T chia seeds
Crust
1 1/2 C coconut shreds
2/3 C almond flour
1/2 C arrowroot flour
4 T coconut flour
1/2 C coconut oil, melted
1/2 C maple syrup

Directions:
Step 1: Preheat the oven to 350 degrees F. Add the filling ingredients to an 8×8 glass pan or ceramic casserole dish. Set aside.
Step 2: Prepare the crust by combining the coconut shreds and flours in a medium mixing bowl. Stir in the coconut oil and maple syrup.
Step 3: Using your hands, gently crumb the crust over the top of the filling to cover the full dish. Place in the oven for 35-45 minutes, or until the top is crispy and slightly browned. Set aside to cool and enjoy by itself with scoop of coconut whipped topping or with Greek yogurt (not Paleo) as shown above.

The post Strawberry-a-go-go 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.