1 large pear, any varietyCore and Advanced Plan
Serves 4
Cobblers are a dessert favorite but are normally made with a lot of sugar and flour. These mini versions are fabulous and mimic the original wonderfully.
About 3 cups of fresh berries
1/2 cup almond flour
1/2 cup erythritol (like Swerve)
1/4 tsp sea salt
Organic Butter
Put the berries into four half-pint canning jars. Combine the almond flour, sweetener, and salt. Whisk it together with a fork and pour it on the fruit, and then top with a generous pat of organic butter. Put the jars in a square baking dish. Bake it at 350 for one hour.
Let the jars cool completely then put the lid on and store in the fridge for up to a week. You can also top with cocoa nibs, stevia sweetened whipped cream, or chopped nuts.
Enjoy
Advanced & Core Plan
A co-worker challenged me to come up with a danish recipe. These came out great on the first try! Give them a try. There are probably dozens of different ways these can be prepared (using different berries, adding cheese to the batter, using chocolate, etc.) If you alter the recipe and get a winning combo, post them here.
1/2 cup coconut flour
2 cups almond flour
1/4 teaspoon sea salt
1/4 cup melted butter
2-3 tablespoons erythritol (or stevia to taste)
1/2 teaspoon xanthan gum
1/2 teaspoon baking powder
2 organic eggs
juice of 1/2 lemon
1/2 teaspoon apple cider vinegar
1/2 cup plain yogurt or kefir
Cheese Filling:
Softened organic cream cheese with vanilla and stevia (to taste). I used a block of organic cream cheese with 4 droppers of liquid stevia and a teaspoon of vanilla.
Strawberry Filling:
Take a bag frozen strawberries and put them in a saucepan. Heat until strawberries are softened and start to thicken (the natural pectin in the berries will do this). Mash with a potato masher for chunkier strawberry filling or transfer to a blender and blend.
Preheat oven to 350 degrees.
Mix all dry ingredients in a large bowl. Mix all wet ingredients in a separate bowl. Add the wet to the dry and mix well.
Roll and flatten into a 2 inch oval and place on parchment lined baking sheets. Add a dollop of cream cheese and top with a small spoonful of strawberries. Fold up the edges.
Bake for 20-30 minutes.
(Note: Baking is not my favorite thing to do so rolling the dough out didn’t happen but if you make the dough and chill it, you should be able to roll it out and make the danishes look more attractive.)
Core & Advanced Plan
Magically makes about 3 dozen cookies
These meringues are so delicate and delicious, it is hard to believe they are so simple to make. Kids and adults will fall in love with these. It will be hard to stick to the moderation rule with these but save them for a special “once and a while” treat.
3 large organic egg whites
1/4 teaspoon cream of tartar
1/2 – 2/3 cup granulated erythritol (I used Swerve)
1/2 teaspoon vanilla (check ingredients)
1 cup stevia sweetened chocolate chips (I used Lily’s brand)
Optional – 1-2 drops peppermint essential oil
Preheat the oven to 350 degrees and line 2 baking sheets with parchment paper.
In a large bowl, beat egg whites with a hand beater or in a mixer until foamy. Add the cream of tartar and beat until fluffy. This will take a while, be patient! Add the sweetener gradually, a couple of tablespoons at a time. When 1/2 of the sugar has been added, add the vanilla. Continue beating while adding remaining sugar in a couple of tablespoons at a time until and it is all dissolved and the meringue is very shiny and tight. Gently fold in the chocolate chips. Using two teaspoons, scoop the meringue and push it off with the other spoon onto the lined baking sheets, leaving about an inch between cookies. Place baking sheets in the preheated oven and immediately turn the oven off. Leave the cookies (no opening the oven door) in the oven for at least 2 hours and up to overnight, or until cookies are crisp and dry.
Interesting Fact:
“Cream of tartar or potassium bitartrate crystallizes out of solution when grapes are fermented during winemaking. Crystals of cream of tartar may precipitate out of grape juice after it has been chilled or left to stand or the crystals may be found on the corks of wine bottles where the wine has been stored under cool conditions. The crude crystals, called beeswing, may be collected by filtering the grape juice or wine through cheesecloth.” http://chemistry.about.com/od/foodcookingchemistry/a/Cream-Of-Tartar.htm
Core Plan
Serves 4-6 depending on serving size
Banana pudding is an American favorite. Typically people are using store-bought pudding mixes that contain food colorings, sugar, and other unhealthy ingredients and of course, no banana pudding can be missing the “wafer” cookies. This version is super-healthy and would be great to serve skeptical guests. Remember that bananas are very high in sugar and should be avoided on the Advanced Plan and eaten in moderation even on the Core Plan.
Note: this pudding will not be bright yellow (due to the lack of the typical yellow food coloring). Don’t be alarmed! Once you taste it, you won’t miss the artificial bright yellow hue at all.
3 very ripe bananas (if small you may want to use 4)
1 teaspoon vanilla (check ingredients)
1/8 teaspoon sea salt
3-4 tablespoons coconut butter or palm oil
1 cup soaked cashews (soak in filtered water for 4-6 hours and drain)
If needed, you can add a little stevia or more banana for extra sweetness. If it is too thick for your taste, add in some coconut milk or almond milk to desired consistency.
Put everything into a high powered blender and blend until smooth and creamy. Serve immediately
Optional: Lightly toast some almond flour (to mimic the wafer cookies) and sprinkle on top with sliced bananas
The Doughnut – Deconstructed + A Healthy Doughnut Recipe
Doughnut –
Dictionary.com definition: a small cake of sweetened or, sometimes, unsweetened dough fried in deep fat, typically shaped like a ring or, when prepared with a filling, a ball.
My definition: a small cake loaded with cancer-causing, diabetes-triggering sugar and highly processed and refined flour, resembling a little trans fat sponge, containing dozens of highly toxic and damaging ingredients.
Americans eat over 10 billion donuts every year! That’s about 33 donuts for every man, women, and child.
The ingredients:
When you make a traditional donut at home, the typical ingredients are: flour, eggs, sugar, butter, yeast, oil, salt, milk.
–> all ingredients you can find at a grocery store (although it does’t mean they are healthy).
A Krispy Kreme Doughnut contains:
Enriched bleached wheat flour- (contains bleached wheat flour, niacin, reduced iron, thiamine, mononitrate, riboflavin, folic acid), dextrose, vegetable shortening (partially hydrogenated soybean and/or cottonseed oil), water, sugar, soy flour, egg yolks, vital wheat gluten, yeast, nonfat milk, yeast nutrients (calcium sulfate, ammonium sulfate), dough conditioners (calcium dioxide, monocalcium and dicalcium phosphate, diammonium phosphate, sodium stearoyl-2-lacrylate, whey, starch, ascorbic acid, sodium bicarbonate, calcium carbonate), salt, mono-and-diglycerides, ethoxylated mono- and diglycerides, lecithin, calcium propionate (to retain freshness), cellulose gum, natural and artificial flavors, fungal alpha amylase, amylase, maltogenic amylase, pantosenase, protease, sodium caseinate, corn maltodextrin, corn syrup solids and BHT (to help protect flavor). Glaze also may contain: Calcium carbonate, agar, locust bean gum, disodium phosphate, and sorbitan monostearate.
–> most ingredients not readily available
Pumpkin Spice Doughnuts
Core & Advanced Plan
Makes about 6 full size doughnuts or 12 mini doughnut
5 organic eggs
1/2 cup coconut milk
1/2 tsp maple extract
1/2 cup pumpkin puree
1/4 cup melted coconut oil
3/4 cup almond flour
1/2 cup coconut flour
1/3 cup erythritol (like Swerve) or 1/2 – 1 tsp liquid stevia
2 1/2 teaspoons pumpkin pie spice
1/4 tsp sea salt
Preheat oven to 350 degrees and oil your doughnut pan (be sure it is non-toxic). Place first 5 ingredients in a blender and blend until well mixed. Add the dry ingredients and blend on low speed until well mixed. Pour the batter into the pan, filling each mold about 2/3 full. Bake for 20 minutes and let cool for about 10 minutes before removing from the pan.
EatSmart Meals 
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