Peach nice cream AND snickerdoodle cookies? You bet your balls I’m embracing the AND. Because we are imperfect…and perfect, at exactly the same time. So yes, I eat ice cream (and sometimes nice cream), I eat burgers (and sometimes they’re veggie) and there are days where I rack up a whopping 3,000 steps (and sometimes it’s 20,000). If you want to give it a label, label it intuitive eating. If you want to give it a definition, consider it embracing your inner wisdom. And my inner wisdom is 100% accepting of sweet treats, especially when it’s hotter than you know what. So read on to learn more about embracing that inner wisdom..and to whip up the sweetest of no bake treats.

The diet culture continues to fascinate me. First it’s calories, calories, calories – that’s all that matters. Then it’s the RIGHT calories that matter. And then you’re trying to eat the RIGHT calories and find out that those oh so healthy beans have something called “lectins” and you should avoid those. Sometimes I feel like a drunken bumblebee buzzing from one thing to the next. You feel me?

Let’s return to the definition of “diet”. Diet, accordingly to Merriem-Webster is “a food or drink regularly consumed” and also, “habitual nourishment”. And I like that definition a heckuva lot better than what traditional media considers a “diet” – restrictions, rules and off limit everything. While I’ve never followed a “diet”, I found myself getting caught up in expectations of how one should look…and wasn’t willing to give up on my favorite foods. So what did I do? Binged. Purged. Repeat. And while that period in my life only lasted a short time, what helped me to get past it was embracing intuitive eating and surrounding myself with supporters. It was removing restrictions and guilt, listening to my body and intuition….accepting the perfect and not so perfect elements of myself. It was essentially, embracing my “AND”.

Embracing my inner wisdom wasn’t immediately easy.  The mind is a muscle and mine required some strengthening. It meant tuning into the signals that I was blocking…to truly listen if I was hungry or maybe just bored. It also required experimentation…to see what routines gave my body energy and radiated positivity…and which weighed me down both physically and mentally. Years later, this mindfulness has a label – intuitive eating. Intuitive eating is a set of guidelines that connects you to your body’s signals so you can learn (or re-learn) hot to eat naturally and normally. Everyone’s guidelines will be different, so there’s no secret to intuitive eating. But, here are a few things I’ve learned along my journey to a positive relationship with food.

6 Way to Embrace Intuitive Eating:

1.) Clarify Your Body’s Signals: One of my favorite morning rituals is hot water with lemon. It cleanses, requires me to slow down to drink it and most importantly, it hydrates. And often, when we’re hungry, we’re actually thirsty. This daily glass of lemon water helps me to reset so I can clearly read what my body needs.

2.) Eating Mindfully: How often is your head in your phone or staring at the TV while shoveling said “nourishment” into your body? Also notice how a heaping pile of nachos can disappear in 2 minutes flat when eyes are glazed over those blue screens? When we slow down, sit down and savor what we’re eating, we allow our bodies to talk back to us. Allow yourself to enjoy the nourishment (even if it’s nachos) and be mindful of when enough…is enough.

3.) Ask Yourself Why You’re Reaching for a Snack: My snacking language is boredom. More often than not, if I’m snacking, it’s out of boredom. How do I know? Because if I’m knee deep in a project that I’m really digging (like photographing something super yum) and blaze past dinner without a snack I…don’t miss it. Because I didn’t need it. So next time you’re reaching for that snack, pause a second before the devouring.

4.) Try an Elimination Diet: I know, after all this dumping on the diet culture, I’m suggesting a “diet”. Here’s the thing though, it can be hard to read the body’s signals when we’re eating all kinds of things that cloud the message. If you’re wondering what is slogging you down or making that tummy gurgle, try cutting one thing out of your diet that may be aggravating the condition for at least a week. If it goes away? You’ve found the culprit! If not, try something else.

5.) Remove Contradictions to Your Intuition: By contradictions, I mean the crap that makes you feel crappy. Take it out of the house. Put it in the trash bin and don’t bring it back in. Out of sight, out of mind legit works. If I had a dozen cupcakes mounded with frosting on my table, I’d be downing cupcakes like every day was my birthday. Instead, you won’t find cupcakes at our house, you’ll find a lot of fruit. And that doesn’t mean cupcakes are outlawed (the horror!) it means I have to work a bit harder when the craving comes along – like make that stuff from scratch or physically drive myself to the bakery.

6.) Surround Yourself with Supporters: The most important aspect of intuitive eating is surrounding yourself with others who radiate your intuition. I surround myself with people who also like to eat healthy and not diet, who like to move their bodies and not to the brink of exhaustion, who are eternal optimists, acceptors and enjoyers of life!

And speaking of enjoying life, that includes…DESSERT! Yes, you can have your dessert and eat it too. Guess what else? You can have that dessert and not turn on the oven either! Ladies and gents, we’ve hit the jackpot. Get in the winnings with some of my favorite healthy(ish) no-bake desserts!

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!

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.

Strawberry Rhubarb 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
– 1/4 C + 2 T chia seeds
Strawberry Rhubarb Jam
– purchased, or make your own with the recipe below!
Garnish
– additional fresh sliced strawberries
– chopped nuts or a grain-free granola like Wildway Grain-Free Coconut Cashew Granola

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 Strawberry Rhubarb Chia Jam (recipe below) or use store-bought. Layer equal amounts of the jam into 3-4 glasses or mason jars. Top with the coconut chia pudding once it has set and garnish with additional freshly sliced strawberries as well as chopped nuts or granola.

Strawberry Rhubarb Chia Jam
Makes: 1 mason jar

Strawberry Rhubarb Chia Jam
-2 1/2 C strawberries, quartered
-1 C of rhubarb, sliced (1-2 stalks)
-4 T maple or date syrup
-2 T chia seeds
-squeeze of lemon juice

Direction:
Add the strawberries, rhubarb and maple (or date) 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 and rhubarb with a fork or potato masher, then add the chia seeds. Cook for another 5 minutes, stirring occasionally until thickened. Remove from heat and give it a squeeze of lemon. Store in a covered mason jar for up to a week.

Embrace all the AND your heart and stomachs desire, friends!

The post Yes and…I’ll Have Dessert 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.

This Norwegian just made PUMPKIN CANNOLI that would make any Italian mother proud. And the real showstopper is the dairy-free pumpkin ricotta made from creamy cashews soaked overnight and blended with almond milk, maple syrup and a touch of vanilla and pumpkin puree. Top with some carob chips and you wouldn’t know there isn’t an ounce of Italian in me. Check out the dEATs for this cannoli hack that uses pre-made pie crust to speed up the process. 

I’m starting to believe that there isn’t a single thing that cashews can’t become or do. They’re seriously the super hero of the kitchen. So far, I’ve made an amazing red pepper crema that is equally good in tacos, as a veggie dip or pasta sauce, a blueberry vanilla cheesecake that was a top 20 finalist in the Live Naturally plant-based recipe contest, and finally this sweet pumpkin ricotta (above), which can be used to fill these delicious little cannoli bundles or atop toast, as a fruit dip – you name it!

I’ve never baked a pie for a reason. Patience. I don’t have an ounce of it. So when I found this hack for making cannoli with a pre-made pie crust on delish, I couldn’t wait to experiment with my own variation. I started with Immaculate Pie Crust, which I like because there’s no bleached flour, no artificial flavors or preservatives and no hydrogenated oils. You do need a little bit of patience to let the pie crust come to room temperature before spreading it out, otherwise it will crack. And to create the perfect little 2-3 inch circle, I used a plastic punch cup leftover from a summer fiesta who knows how long ago.

The next hack, involves creating the cannoli shape. I hate recipes that require you to buy a gadget that you’ll never use again – hello cannoli mold. No thanks. To hack this, create a a long cylinder by tightly rolling tin foil. You want it to be a half in around max, otherwise you won’t be able to wrap the dough around it. After rolling, generously spray the tin foil with your cooking spray of choice. This prevents the dough from sticking to your MacGyvered (yes, I am making this into a verb) cannoli mold.

The final  hack is creating a piping bag with a plastic sandwich bag. Simply take a scissors and snip a hole in one of the corners of the plastic sandwich bag. Then load it up with the pumpkin ricotta, squeezing the mixture into the corner without sealing the bag, or letting it explode to the top.  Viola! Piping magic. While this recipe will take a bit of time, it won’t take the hours that it might have without these 3 simple hacks – 1.) pre-made pie crust 2.) alumunim foil cannoli mold and 3.) plastic sandwich piping bag.

Oh, and did I mention that the pumpkin ricotta is amazingly creamy, not overly sweet and loaded with the goodness of pumpkin? Even if you don’t make the cannoli, definitely go for the ricotta!

Dairy-Free Pumpkin Cannoli
Makes: 12 cannoli

Ingredients:
Dairy-Free Pumpkin Ricotta
– 1 1/2 C of cashews soaked in water overnight (or at least 4 hours)
– 1/4 C vanilla unsweetened almond milk
– 1/2 tsp vanilla
– 3 T maple syrup
– 1 tsp pumpkin pie spice*
– 1/4 C pumpkin puree
Crust
– 2 refrigerated ready-to-bake pie crusts
Toppings
– optional carob or chocolate chips, powdered sugar, pumpkin seeds, etc.

Instructions:
Step 1: Pre-heat the oven to 350 degrees Farenheit. Grease a non-stick baking sheet with your cooking spray of choice. Tear 4 large squares of tin foil, then roll into a long and tight cylinder. Place the rolls on the cookie sheet and spray all sides with cooking oil.
Step 2: Make the ricotta by placing all of the ricotta ingredients in a food processor. Blend until smooth and creamy.
Step 3: Prep the dough by allowing it to warm to room temperature before rolling out (20-30 minutes). This ensures the dough doesn’t crack. Once warmed, place on a counter top with a dusting of the flour of your choice. Option to sprinkle the dough with a bit of cinnamon. Using a circular biscuit cutter, a cup or a mason jar that is 2-3 inches in diameter, cut 6 circles from the dough.
Step 4: Wrap each of the circular dough pieces around the aluminum foil rods to form a cannoli shape. Pinch the seems together at the top, avoiding pressing against the foil or it will be difficult to remove the pastry from the foil. Once all 12 are wrapped around the foil. Place the baking sheet in the oven for 20 minutes, or until the shells are golden. Allow to cool for 15 minutes.
Step 5: Pipe the ricotta into the shells. Add optional toppings and enjoy!

*To make your own pumpkin spice: mix 4 teaspoons of ground cinnamon, 2 teaspoons of ground ginger, 1 teaspoon of ground cloves and 1/2 tsp ground nutmeg.

The post Holy Cannoli Hack 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!

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