Note: All desserts are gluten free and sugar free. These are meant to be healthy desserts eaten during your free eating periods. If you are in a muscle building phase you may also consume these as an occasional treat after your resistance training workouts.
Almond Butter Cookies 1/4 cup almond flour ¼ tsp sea salt 1/8 tsp baking soda 1/8 tsp apple cider vinegar 1 tsp of stevia 1/2 tsp cinnamon 1/2 cup + 2 tbsp smooth almond butter 1 egg 1 tsp pure vanilla extract DIRECTIONS Preheat oven to 375F. In a large bowl, mix together apple cider vinegar, egg and vanilla. In a separate bowl, combine almond flour, sea salt, baking soda, stevia, cinnamon and almond butter. Pour the first bowl into the second bowl and mix together. Line a cookie sheet with parchment paper, and spoon batter onto the sheet. Bake at 375F for 15 minutes. Per Serving: 200 Calories, 10g protein, 6g carbohydrates, 15g fat, 2g Fiber makes 12 cookies (2 cookies per serving) prep time 20 minutes Almond Pecan Protein Balls 3/4 cup whey or vegan protein powder (chocolate flavor) 1/2 cup crushed pecan nuts 1/6 cup almond butter 1/2 cup oats- gluten free 1/4 cup almond or coconut milk DIRECTIONS: Mix all ingredients together except the crushed pecan nuts. Form 5 balls. Sprinkle crushed pecans onto the balls Per Serving: 150 Calories, 14g protein, 10 carbohydrates, 1.5g fat, 1.3g Fiber 5 servings 1
Beany Brownies 1 cup canned and cooked organic black beans, rinsed and drained 1 ½ large eggs 1 1/2 tbsp coconut butter 2 tbsp cocoa powder 1/2 cup dates, soaked for 1 hr, then chopped 1/2 tsp baking soda 1/2 tsp apple cider vinegar 1/8 tsp sea salt 1/2 tsp pure vanilla extract 3 tbsp dark chocolate chips DIRECTIONS Preheat oven to 350F. Rinse and drain the black beans well Place all ingredients except for chocolate chips into a blender and blend until very smooth. Stir in chocolate chips. Pour mixture into rectangular pan that is either lined with parchment paper or coated lightly with coconut oil. Bake at 350F for 23 minutes. Let the brownies cool and then cut them into squares Per Serving: 150 Calories, 7g protein, 20 carbohydrates, 5g fat, 5g Fiber Serves 8 Prep time 30 minutes Chocolate Raspberry Muffins 3/4 cup raspberries (fresh or frozen) 3/4 cup protein powder, chocolate flavor (whey or vegan) 1 tsp cacao powder 2 egg whites 1/2 cup water 2 continued
DIRECTIONS: Pre heat oven at 180 C (360 F). Mix all ingredients together in a bowl. Place mixture into a lined cupcake baking tray (for 10 cupcakes). Bake in the oven at 180 C (360 F) for 25 minutes Cool before serving and top with a fresh raspberry Per Serving: 50 Calories, 9g protein, 3 carbohydrates, 0.5g fat, 1.5g Fiber 10 servings Prep time 30 minutes (gluten free, dairy free, soy free, vegan) Chocolate Chip Oat Bars 1 ½ cups canned and cooked organic navy beans 1 1/3 tsp stevia 2 tbsp coconut butter 1 tsp baking soda 1 tsp apple cider vinegar 1/4 tsp sea salt 1/2 tsp cinnamon 1/2 tsp pure vanilla extract 2 organic eggs 1/2 cup rolled oats- gluten free 1/2 cup dark chocolate chips DIRECTIONS Preheat oven to 350F. Place all ingredients into a blender except for the chocolate chips, and blend until smooth. Add chocolate chips and mix with a spoon. Lightly coat a baking pan with coconut butter and pour mixture into the pan. Bake at 350F for 30 minutes. Cool for 15 minutes and then slice into squares. Per Serving: 200 Calories, 11g protein, 26 carbohydrates, 5g fat, 10g Fiber Serves 8 Prep time 45 minutes 3
AppleCinnamon Donut Holes Dry ingredients: 1 1/4 cup almond flour 1/4 teaspoon baking soda 1/2 teaspoon cinnamon Wet ingredients: 3 Tablespoons pure honey 1/4 teaspoon almond extract 1/2 teaspoon vanilla extract 2 Tablespoons coconut oil, melted 1 teaspoon apple cider vinegar 2 eggs, whites and yolks separated Apple ingredients: 1 Tablespoon coconut oil 1 small, organic apple, chopped 1 Tablespoon honey 1 teaspoon cinnamon pinch of sea salt DIRECTIONS FOR THE APPLE INGREDIENTS: Heat the coconut oil in a small pan over medium heat. Add in the chopped apple and cook for 5 minutes stirring often until soft. Add the honey, cinnamon, and salt. Continue to cook for another 2 minutes. Remove from heat and allow to cool. Preheat oven to 350 degrees F. Coat your donut hole pan with coconut oil. In a large bowl, combine the dry ingredients and mix well. In a separate bowl combine all of the wet ingredients leaving out the egg whites. Mix the wet with dry ingredients togetherand set aside. In another bowl, beat the egg whites. Pour the egg whites into the batter mix. Add in the cooled apple ingredients.distribute the batter equally between the donut hole molds (20 in total). Bake for 9-12 minutes until lightly golden. Let the donuts holes cool, then remove them from pan and place in the fridge for half an hour. Top with a sprinkle of cinnamon. Per serving: 160 calories, 11g fat, 9g carbohydrate, 2g fiber, and 4g protein Prep: 25 minutes 10 servings 4
Apple crumble ¼ cup Coconut oil- melted 4 tbsp honey 1 cup chopped walnuts 2 tbsp cinnamon 1 cup almond flour Pinch of sea salt 4 apples (McIntosh)- peeled& sliced DIRECTIONS: In a large bowl, mix together the 3 tbps of honey, 2 ½ tbsp cinnamon, coconut oil, ¾ cup chopped walnuts, almond flour, chopped apples and sea salt. Place mixture into a baking dish. Top with 1/3 cup chopped walnuts. Drizzle with 1 tbsp honey and 1 tbsp melted coconut oil. Sprinkle with h1/2 tbsp cinnamon Bake for 35-45 minutes at 375F Per serving: 210 calories, 15g fat, 9g carbohydrate, 4g fiber, and 4g protein Prep: 40 minutes 5 servings Coconut Macaroons 3 cups unsweetened shredded coconut 2/3 cup honey Pinch of sea salt 6 egg whites 1/2 tsp Vanilla extract DIRECTIONS: In a large bowl, stir together egg whites, honey, vanilla, and salt until well combines. Stir in coconut until mixed through. Line a baking sheet with parchment paper. Roll coconut mixture into small balls between your hands. Place into the baking sheet about 2 inches apart. Bake at 400F for 10 minutes. Cool and serve. Prep time 15 minutes Per serving: 150 calories, 5g fat, 18g carbohydrate, 3g fiber, and 6g protein Serves 6 5
Maple Roasted Pears 3 large pears, cored, peeled, and quartered 1/4 cup maple syrup 1/2 tsp ground cinnamon 1/4 tsp grated nutmeg 1/4 tsp gound cardamom DIRECTIONS: Place the pears in a baking dish. Prehead oven to 350F. In a bowl, combine maple syrup, cinnamon, nutmeg, cardamom, and pour over the pears. Cover and bake for 25 minutes. Baste with the juices. Per serving: 80 calories, 0g fat, 20g carbohydrate, 3g fiber, and 1g protein Serves 4 Prep time 25 minutes Hazelnut Torte 1/2 cup coconut oil 3/4 cup honey 1 1/4 cup unsweetened applesauce 1 1/4 cup almond or coconut milk 1 1/2 cups unsweetened apple juice 1 tsp vanilla extract 1 tsp almond extract 4 cups brown rice flour 2 tbps baking powder 1/2 tsp salt 2 cups finely chopped or ground hazelnuts 6 continued
DIRECTIONS: In a large bowl, combine oil and honey and mix until smooth. Add the applesauce, milk, apple juice, almond and vanilla extract. In a separate bowl, mix together the flour, baking powder, salt, and hazelnuts. Add the liquid ingredients to the dry ingredients and mix well. Grease 1 large cake pan with coconut oil. Pour the batter into the cake pan and bake for 50-60 minutes at 350F, until the torte is lightly browned. Cool and serve. Garnish with hazlenuts Per serving: 370 calories, 16g fat, 50g carbohydrate, 3g fiber, and 7g protein Serves 6 Serves 16 Prep time 1 1/2 hour 7