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.

Holy shakshuka! We’re almost halfway to Whole30! If you thought there would be a turning where it just got easy…you’d likely be disappointed. Sorry not sorry to reveal the awful truth that the rollercoaster isn’t over yet and there will be days (or hours) where you feel like king of the world and others where you are seriously considering ending your Whole30 run. I’m guilty too. So together, let’s stick with it and gobble up these Whole30 delights in my Whole30 Survival Guide: Part Three. # Whole30 Snacks

By now your love (or hatred) for vegetables is likely boundless, you’ve mastered every type of breakfast sweet potato hash there ever was and either the monotony is soothing if you like routine, or driving you nuts if you’re a variety monster like me. However, hopefully there are things you’re starting to enjoy about Whole30, like the mid-afternoon sugar pangs that have started to subside (holy crapola our bodies have learned how to survive off something other than sugar for energy!) or increasing energy levels (amazing what food with substance can do) or maybe even seeing outward benefits (hello radiant skin). Let’s remind ourselves of all these good benefits to keep us on track and start thinking what life after Whole30 might look like.

Life after Whole30…have you thought about it yet?

What might you take away from this venture? What bad habits can you start to nix and what good ones can you incorporate into your everyday? For me, it’s more mindful snacking and skipping that nightly glass of wine. Don’t get me wrong, I will definitely still indulge in some vino, but it will be less habitual and more joyful.

I’ve also given some thought to Paleo.

My take on Paleo is that it’s a more sustainable version of Whole30 that allows you to incorporate foods back into your diet that aren’t going to upset your system or cause you to go haywire (for example, if dairy doesn’t bother you, you can have that Greek yogurt, but if pancakes always mean endless stacks, you stay away from them even if they include compliant ingredients like almond flour). Here’s a quick synopsis comparing the two:

Whole30 Restrictions:
-No sugar, real or artificial.
-No alcohol, even in cooking.
-No grains or gluten-free pseudo grains.
-No legumes or peanuts.
-No dairy, cow or sheep.
-No baked goods, junk food or treats that contain “approved” ingredients. For example, pancakes. The goal is to break the craving, not replace it with coconut flour pancakes.

Paleo Restrictions:
-No refined sugar (allows for honey, maple syrup and coconut sugar).
-Limited less processed alcohol (red wine, ciders, distilled spirits like vodka, gin & tequila without sugary mixers).
-No grains (however, you can make Paleo-friendly breads with ingredients like almond flour and coconut flour).
-No legumes or peanuts.
-No dairy, cor or sheep.
-Baked goods and treats with approved ingredients are allowed such as these Paleo Apple Hand Pies, this Chocolate Avocado Mousse, these Corn Bread Muffins or Paleo Banana Muffins.

The intent of Paleo is to eat like our ancestors, but in today’s modern world – more whole foods, but also conventional foods with clean ingredients. That’s something I can definitely get behind, especially if occasional non-compliant ingredients are allowed. I’ve done Whole30 before, so I know my triggers (sugar and dairy are no bueno for my skin) but for the most part, my body is happy. So, be choiceful of what works for you. If intuitive eating (eating what is right for your body) is more your jam and you’re done with restrictions, go for it. Start to think about what you might take away from this experience though.

Now for the recipes! See below for some of my fav new editions to my Whole30 repertoire. Note that the red pepper crema that is paired with the cauli steak is AWESOME as a veggie dip too, especially if you’ve been missing hummus. I hope you enjoy these as much as I did!

Whole30 Harissa Shakshuka with Cashew Ricotta (optional)
Serves: 4-6
Ingredients:
Shakshuka
– 3 T EVOO
– 1 yellow onion, chopped
– 1 red bell pepper, seeded and diced
– 3 cloves of garlic, minced
– 1 (28oz) can of crushed tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 2 T harissa paste
– 2 generous handfuls of fresh spinach
– 3/4 tsp salt
– 1/4 tsp black pepper
-6  large eggs

Cashew Ricotta (optional)
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Heat oven to 375 degrees.
Step 2: Make the cashew ricotta, if including it in the recipe (highly recommended!) – this will add a creamy texture and temper the heat of the harissa, but you can certainly omit. Add all of the ricotta ingredients to a food processor and pulse until smooth and creamy. Scoop into a small bowl and set aside.
Step 3: Make the shakshuka by heating the olive oil in a large dutch oven or cast iron skillet over medium heat. Add the diced onions and red bell peppers. Cook stirring occasionally until softened – about 10-15 minutes. Add the garlic and cook until tender and fragrant, stirring frequently – about 1-2 minutes. Stir in the remaining ingredients through the black pepper and allow to simmer until the sauce thickens, about 10 minutes.
Step 3:  Create 6 small divots in the sauce. Gently crack the eggs in each of the divots. Transfer to the oven and bake until the eggs are just set, 7 to 10 minutes. Serve with pita bread, challah or other bread of your choice (shown with Simple Mills flatbread).

Cinnamon Persimmon Chia Pudding
Serves: 3-4
Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– sprinkle of cardamon
– 1/4 C + 2 T chia seeds
Persimmon Puree 
– 3 very ripe persimmons, stems removed
– 1/8-1/4 tsp cinnamon

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the persimmon puree by placing large chunks of the persimmon into a food processor with the cinnamon. Pulse until it is the texture of chunky applesauce. I include the peels in my puree, but you can opt to remove beforehand. Note: make sure the persimmon is super ripe (almost mushy in texture like an overly ripe plum) otherwise the flavor will be too bitter and it will be tough to blend.

Cauliflower Steak with Roasted Red Pepper Crema
Serves: 2-4 depending on size of cauliflower head

Ingredients:
Cauliflower Steak
– 1 head of cauliflower
– EVOO
– 3 cloves of garlic
– Italian herb mix
– Salt and pepper
Roasted Red Pepper Crema
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides
Extras (optional)
-Kale or broccoli sprouts
-Chopped pistachios or pumpkin seeds

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Remove the leaves from the head of the cauliflower, keeping the core intact. Place the cauliflower core side down on a cutting board and slice into 1/2 inch thick slices starting from the center. I can generally get 2 full “steaks” from a small head of cauliflower or 4 from a large head. Place the cauliflower steaks and remaining florets on a sheet pan dusted with extra virgin olive oil.
Step 2: Combine the olive oil, 1 tsp of the Italian herb mix and the minced garlic in a small bowl. Brush the olive oil mixture liberally on the cauliflower steaks and florets. Sprinkle with salt, pepper and more Italian herbs if you like. Place in the oven and roast for 15-20 minutes. Option to flip midway through, but I didn’t find it necessary.
Step 3: While the cauliflower steaks roast, make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick.
Step 4: Assemble the cauliflower steaks by liberally spreading the roasted red pepper crema on each of the serving plates. Lay a cauliflower steak on top of each of the plates with the crema. Option to sprinkle each steak with sprouts of your choice as well as crushed pistachios or pumpkin seeds (also known as pepitas). Serve with the remaining cauliflower florets and an additional side of choice (I like to serve with roasted Brussels sprouts, but a creamy soup would be nice as well).

Banana Sushi

Ingredients:
– 1 banana
– Nut butter of choice
– Hemp seeds, or coating of choice

Directions:
Step 1: Peel the banana and roll it in your favorite nut butter (sunflower seed butter shown).
Step 2: Sprinkle your favorite coating on top such as hemp seeds (shown), coconut shreds, crushed nuts or, if you’re not doing Whole30, chocolate chips or sprinkles.
Step 3: Slice into coins and enjoy immediately, or freeze for later.

 

 

Superfood Truffles

Ingredients:
– 1 C medjool dates
– 1 C shredded coconut
– 2 T coconut oil
– 1/4 C Navitas Organics Maca Powder
– Pinch of salt
– Coating options: shredded coconut, crushed pistachios, cacao powder

Directions:
Step 1: Place all of the truffle ingredients in a food processor, roll into balls.
Step 2: Option to roll the truffles in your favorite coatings as shown!

 

 

Bacon, Butternut & Beet Harvest Salad
Serves: 4

Ingredients:
-1 medium butternut squash
-4 beets
-1 package of bacon
-1 bag of arugula
-1/2 C of pecan pieces
-1 shallot, small diced
-2 T of apple cider vinegar
-salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 375 degrees Fahrenheit. Place aluminum foil over a baking sheet. Add the pecan pieces to the baking sheet and mix with a little vegetable oil and sea salt. Once coated, place the baking sheet in the oven for 7-10 minutes, or until the nuts are fragrant and toasted. Set aside in a small bowl.
Step 2: Increase the oven temperature to 400 degree Fahrenheit. Peel the butternut squash, scoop out the “guts”, then slice into 1-inch cubes (for tips on cutting/prepping, see this post with a non-Whole30 version of the recipe). Do the same with the beets, rinsing, peeling and slicing into 1-inch cubes. Place on the same baking sheet that was used for the nuts. Coat in vegetable oil and sea salt, placing in the oven for 40 minutes to roast, flipping halfway through. The vegetables are done when easily pierced with a fork. Option to roast under the broiler on high for 1-2 minutes to get a crispy outer coating. Place in a medium bowl.
Step 3: Crisp the bacon slices in a pan, making sure to reserve the drippings in a glass measuring cup or jar. Once the bacon is crisped, place on a paper towel lined plate to cool. When cool, use a kitchen sheers to slice into 1-inch pieces atop the bowl with the roasted butternut squash and beets.
Step 4: Make the dressing by drizzling the reserved bacon drippings in the fry pan (about 1/4 C) and heating over medium on the stove top. Add the diced shallots, cooking until carmelized and browned. Remove from heat and swirl with the apple cider vinegar. Add to the bowl of roasted butternut squash, beets and bacon. Mix together with the arugula.
Step 5: Assemble the salad by layering the squash, beet and bacon mixture over a bed of arugula. Add the toasted pecans and enjoy!

That’s your week 3 roundup! It never gets easier, but each day we get closer to day 30. Stick with it, my friends! # Whole30 Snacks

The post Whole30 Survival Guide: Part Three appeared first on The Shooks Life.