I believe that cooking and eating healthy should be easy and delicious, even when it

comes to dessert.
This collection of 31 Delicious, Tasty and Guilt-Free Dessert Recipes is unique in the nontraditional ingredients it calls for. You may even run into a few new ingredients that
youve never heard of. These ingredient substitutions are the key to transforming dessert
from simply empty calories into something nutritious and beneficial.
Most desserts are filled with refined sugar, dairy products and gluten-filled grains. Those
are the ingredients that we need to avoid, in order to be fit and healthy. The great news
is that the nutritious ingredient substitutions used in these recipes are not only good for
you, they taste delicious and help you maintain your fitness results.
Here are some of the ingredient substitutions youll find in this cookbook:

Refined Sugar and Corn Syrup: No, you wont find any refined sugar or corn
syrup in these healthy recipes. Instead youll use raw honey, pure maple syrup,
agave nectar, coconut crystals or Stevia. These natural sweeteners are lower in
carbs and, unlike refined sugar, contain nutrients and minerals in addition to
sweetness and they wont spike your fat storage hormones like sugar would.

Wheat Flour: Flour made from wheat contains gluten, which is something that we
could all benefit from avoiding. It is also higher in simple carbs compared with
almond flour and coconut flour, which are used in these recipes. This means that
your body isnt going to go into fat storage mode like it would with wheat flour.

Butter and Vegetable Oil: Put down the butter and toss that jug of vegetable oil.
Coconut oil takes center stage in this collection of dessert recipes. Coconut oil has
been proven to be a healthy and delicious fat to use when baking.

Milk and Cream: Instead of dairy these recipes focus on using coconut milk and
coconut cream. Many people have sensitivities to dairy products, as they cause
inflammation and bloating, so its always a good idea to use dairy as sparingly as
possible.

Chocolate: Dont worry, there is chocolate in this cookbook! But instead of milk
chocolate, which is higher in sugar and contains dairy, we focus in on dark
chocolate that contains 73% or higher cocoa content. Also unsweetened cocoa
powder is used with the wholesome sweeteners listed above.

While these dessert recipes are filled with usable nutrients and are lower in carbs and
sugar than traditional recipes, they still are desserts. So feel free to indulge now and
then, but in order to maintain your fitness results its important to use portion control.
The bulk of your diet should be made of lean meats, eggs, nuts, seeds and a plethora of
fresh, vegetables and fruits. Remember that when it comes to seeing amazing results in
the gym its important to get enough protein, fiber and lots of water.

And the occasional healthy dessert :)

RealHealthyDesserts
Carmel Apple Upside Down Cake ..................4
Dark Chocolate Almond Cups .......................5
Real Food Truffles .........................................6
Healthy Apple Crisp ......................................7
Lebkuchen Cookies .......................................8
Peanut Butter Cookies ..................................9
5 Minute Chocolate Mug Cake ......................10
Pumpkin Quinoa Cookies ..............................11
Healthy Berry Crisp .......................................12
Healthy Whoopie Pies ...................................13
Chocolate Chip and Candied Bacon Cookies .14
Peanut Butter Frozen Yogurt .........................15
Healthy No-Bake Cookies ..............................16
Zucchini Brownies .........................................17
Be-Thin Mint Cookies ....................................18
Healthy Apple Pie .........................................19
Fresh Popsicles .............................................20
Chocolate Macnut Cookies ............................24
Cut-out Cookies ............................................25
Summer Bars ................................................26
Banana Cake ................................................27
Apricot-filled Caveman Bars .........................28
Skinny Lemon Bars .......................................29
Healthy Hostess Cupcakes ............................30
Dark Chocolate Almond Bark ........................31
Skinny Banana Chocolate Bars .....................32
Black Bean Brownies ....................................33
Chocolate Covered Coffee Bean Cookies ......34
White Chocolate and Berries Cookie Recipe . 35
Healthy Strawberry Ice Cream ......................36
Poached Pears ..............................................37

CaramelAppleUpsideDownCake

ThisCarmelAppleUpsideDownCakeismoistanddelicious,allwithoutrefinedsugarsorgrains.
CaramelTopping:
1/4cupcoconutoil,melted
1/4cupcoconutcrystals
AppleCake:
1/3cupcoconutflour
1/3cupblanchedalmondflour
1/4teaspoonsalt
1/2teaspoonbakingpowder
2teaspoonsgroundcinnamon
1/4teaspoongroundnutmeg

1/2teaspoongroundcinnamon
2organicapples,thinlyslicedandchopped

5organiceggs
2teaspoonsvanillaextract
1/4cuppuremaplesyrup,gradeB
1/4cuporganic,fullfatcoconutmilk
2Tablespoonscoconutoil,melted

1. Preheatovento325degreesF.Greasean88panwithcoconutoil.
2. CaramelTopping:Inasmallbowlcombinethemeltedcoconutoil,coconutcrystalsandcinnamon.Pour
intothepreparedpan.Evenlysprinklethechoppedapplesoverthecaramel.
3. Inamediumbowlcombinethecoconutflour,almondflour,salt,bakingpowder,cinnamonandnutmeg.
4. Inanothermediumbowlcombinetheeggs,vanilla,syrup,andcoconutmilk.Blendwell.
5. Addthewetingredientstothedryones,andthenslowlymixinthemeltedcoconutoil.
6. Carefullyspreadthecakebatterovertheapplesandcaramelinthepan.
7. Bakefor35minutes.Removefromovenandallowtocoolfor15minutes.
8. Loosentheedgesofthecakewithaknife.Invertthecakebyplacingaplateoverthetopofthepanand
thenflippingitover.

9. Slice,serveandenjoy!
20Servings
NutritionalAnalysis:105calories,7gfat,44mgsodium,7gcarbohydrate,1gfiber,and3gprotein

DarkChocolateAlmondCups

Darkchocolate,70%cocoaormore,hasthemosthealthbenefitsaswellasthelowestsugarcontent,sowith
thisrecipeItookitastepfurther.Darkchocolateiscombinedwithunsweetenedchocolateforadeliciousbitter
sweetchocolateshellwithacreamy,almondbutterycenter.
Hereswhatyouneed:
1cupdarkchocolate,73%cocoaorhigher,chopped
1/2cupunsweetenedchocolate,chopped
3Tablespoonscoconutoil
1/2cuprawalmondbutter
1. Fillaskilletwithaninchofwaterovermediumheat.Placethechocolatepiecesandcoconutoilina
smallsaucepanandplacethesaucepandirectlyintheskillet.Stiroftenuntilthechocolateandcoconut
oilbecomesfullymeltedandsmooth.Removefromheat.

2. Useaspoontofillrubbericecubemolds1/3full.Placeinthefreezerfor10minutes.Carefullydropa
smallspoonfulofalmondbutterineachmold,thentopwithmeltedchocolatetothetopofthemold.
Placebackinthefreezerfor20minutes.
3. Popthechocolatecandiesoutofthemoldsandenjoy.
4. Storeinanairtightcontainerinthefridgeorfreezer.
20Servings
NutritionalAnalysis:125calories,13gfat,2mgsodium,4gcarbohydrate,1gfiber,and2gprotein

RealFoodTruffles

Forgetpackaged'healthfood'bars.Oneofthesetastytruffleswillpoweryourentireafternoon.
Thesearenotoverlysweetandarehighinfat,soonelittletrufflewillgiveyouenergyforanentireafternoon
withoutspikingyourbloodsugar.
Hereswhatyouneedfor50truffles:
2cupstoastedpecans
1cupcoconutoil
2cupsorganicalmondbutter
1/2cupcoconutflour
1/2cupunsweetenedcocoapowder
1cupshredded,unsweetenedcoconut,
toasted

1cupgroundchiaseeds
1Tablespoonvanillaextract
1/2teaspoonalmondextract
1/2teaspoonseasalt
1/3cupmacadamianuts,ground

1. Inafoodprocessor,grindthepecans.Mixinthecoconutoilandalmondbutter.Mixinthecoconutflour
andcocoapowder.Blendthoroughly.
2. Transferthemixturetoalargemixingbowlandmixintheshreddedcoconut,chiaseeds,vanillaand
almondextractsandthesalt.
3. Formsmallballswiththechocolatemixture.Rolleachballinthegroundmacadamianuts.
4. Refrigeratetoharden,andstoreinanairtightcontainerinthefridge.
50servings
NutritionalAnalysis:Oneservingequals:186calories,17gfat,19mgsodium,6gcarbohydrate,3gfiber,and
4gprotein

HealthyAppleCrisp

Traditionalapplecrisprecipescallforlotsofsugar,flourandbutter.Notthisone!Enjoythisclassictreatwitha
healthytwist.
Hereswhatyouneed:
4organicapples
1/2cupgoldenraisins
1Tablespooncoconutflour
2Tablespoonsmaplesyrup
11/2Tablespoonsfreshlemonjuice

1/2cupcoconutoil
1/2cupalmondflour
1/2cupcoconutcrystals
1/2cupslicedblanchedalmonds
1/4cupchoppedpecans

1. Preheatovento375degreesF.Generouslygreaseabakingdishwithcoconutoil.
2. Coreandchoptheapples.Combinetheapples,raisins,coconutflour,maplesyrupandlemonjuicein
theprepareddish.
3. Inabowl,useyourfingerstocombinethecoconutoil,almondflour,coconutcrystals,slicedalmonds
andchoppedpecans.Whenthemixtureiscrumbly,sprinkleitoverthefruit.
4. Bakefor3040minutesuntilthetopisbrownedandapplesaretender.
12servings
NutritionalAnalysis:Oneservingequals:228calories,15gfat,9mgsodium,20gcarbohydrate,3gfiber,and
3gprotein

RealHealthyLebkuchenCookies

Thesecookiesareadeliciousandfreefromrefinedsugarandglutenfilledgrains.
Hereswhatyouneedfor30cookies:
11/2cupssliveredblanchedalmonds
2cupsblanchedalmondflour
13/4teaspoonbakingpowder
2teaspoonsgroundcinnamon
11/2teaspoonsgroundginger
1teaspoongroundcloves
1teaspoonallspice
FortheGlaze:
3/4cupcoconutoil,softened
1/4teaspoonalmondextract
1teaspoonvanillaextract

1teaspoonsalt
dashofnutmeg
11/2cupcoconutcrystals
1/2cupfruitonlyorangemarmalade
1/4cupcandiedginger,chopped
1/4cupmolasses
5eggs

1Tablespoonmaplesyrup
1Tablespoonrawhoney,softened

1. Preheatovento350degreesF.Spreadthealmondsonarimmedcookiesheetandtoastfor10minutes,until
lightlygolden.Letcoolcompletely.

2. Inamediumbowl,combinetheblanchedalmondflour,bakingpowder,cinnamon,groundginger,cloves,
allspice,saltandnutmeg.
3. Inafoodprocessor,pulsethecooledalmondsuntilcoarselychopped.Addthecoconutcrystalsandpulseuntil
fullymixed.Addmarmalade,candiedgingerandmolassesandpulseuntiljustincorporated.Addtheeggsallat
once.Addthedryingredientsandpulseuntilthebatterisuniformincolor.
4. Scrapethebatterintoabowl,coverandfreezeforatleast4hours.
5. Preheatovento350degreesF.Greasecookiesheetswithcoconutoil.Scoopthefrozenbatterbyrounded
tablespoonandpressintoaflattenedcircleonthepreparedbakingsheet.Bakefor10to12minutes,untilfullyset.
Oncecooledplacethecookiesbackinfreezer.Youwantthemreallycoldbeforeyouapplytheglaze.
6. Tomakeglaze:beatthesoftenedcoconutoiluntilfluffy.Addremainingingredientsandbeatuntilfully
incorporated.
7. Spreadsomeglazeoneachcookie,thenkeepintherefrigeratoruntilreadytoserve.Theglazestaysniceandhard
aslongasthecookiesarecold.
30Servings
NutritionalAnalysis:Onecookieequals:135calories,7gfat,121mgsodium,14gcarbohydrate,2gfiber,and4gprotein

RealHealthyPeanutButterCookies

Glutenandcanesugarfree,thesecookiesarepackedwithwholesomecalories,andusablenutrients.
Hereswhatyouneedfor24cookies:
1cupnaturalpeanutbutter(TryEarthBalanceCreamyCoconutPeanutButter)
cupcoconutcrystals
1teaspoonvanillaextract

cupblanchedalmondflour
1teaspoonbakingsoda
2omega3eggs
1cupdarkchocolatechips(lookforbigones)

1. Preheattheovento350degreesF.Greaseabakingsheetwithcoconutoil.
2. Inalargemixingbowlcombinethepeanutbutter,coconutcrystals,vanilla,almondflour,bakingsoda
andeggs.Mixuntilfullycombined.
3. Rollthedoughintosmallballs,placeonthebakingsheetacoupleofinchesapart.Pressachocolate
chipintothetopofeachcookie.
4. Bakefor1012minutes.Removefromovenandallowtocool.
5. Melttheremainingdarkchocolateinadoubleboiler.Dipeachcooledcookieinthechocolate,thenflip
overtoallowtocool.Tocoolfaster,placeinthefridge.
24servings
NutritionalAnalysis:Oneservingequals:139calories,9gfat,41mgsodium,10gcarbohydrate,1gfiber,and
5gprotein
9

5MinuteChocolateMugCake

Thisrecipeismadewithingredientsthatallhavesomethingtooffernutritionally,sowhileyoursweettoothis
beingsatisfiedyourbodyisalsobeingnourished

Nowkeepinmindthatthisisarecipeforchocolatecaketheingredientsarewholesome,butitsstillcake!
Enjoyinmoderation
Hereswhatyouneedfor1mugcake:
4Tablespoonsalmondmeal
1generousTablespooncoconutoil,melted
4Tablespooncoconutcrystals
overlowheat
2Tablespoonsunsweetenedcocoapowder
1/8teaspoonvanillaextract
2Tablespoonswhiskedegg
3Tablespoonsdarkchocolatechips
4Tablespoonscoconutmilk

1. Inamicrowavesafemug,combinethealmondmeal,coconutcrystals,andcocoapowder.Mixwell,
untilallthelumpsaregone.
2. Addthewhiskedeggandmix.Addthecoconutmilk,coconutoilandvanillaextract.Mixwell.Addthe
chocolatechips.
3. Microwaveonhighfor3minutes.
4. Serveimmediately!
2Servings
NutritionalAnalysis:Oneservingequals:332calories,25gfat,53mgsodium,25gcarbohydrate,3gfiber,and
7gprotein

PumpkinQuinoaCookies

Thesefallcookiesareastastyastheyarehealthy.
Hereswhatyouneedfor30cookies:

10

2cupscookedquinoa
2cupsalmondmeal
1/4teaspoonsalt
2teaspoonspumpkinpiespice
1/2cupcannedpumpkin

1/3cupcoconutcrystals
1teaspoonvanillaextract
2organic,omega3eggs
2Tablespoonscoconutoil
1cupminidarkchocolatechips,divided

1. Preheatovento350degreesF.Greasetwocookiesheetswithcoconutoil.Setaside.
2. Inamediumbowl,combinethecookedquinoa,almondmeal,saltandpumpkinpiespice.Mixwell.
3. Inanothermediumbowl,combinethecannedpumpkin,coconutcrystals,vanillaextract,eggsand
coconutoil.Mixwell.
4. Combinethedryingredientswiththewetonesandthenfoldin1/2cupofthedarkchocolatechips.
PlacebyflattenedTablespoononthepreparedcookiesheets.Bakefor20minutes,oruntilgolden.
Allowtocoolfor15minutesonthesheetbeforetransferringtoacoolingrack.
5. Inadoubleboiler,orsimplybyplacingasmallsaucepaninaskilletofwater,overmediumlowheat,
melttheremaining1/2cupofdarkchocolatechips.Drizzleoverthecookies.Transferthecookiestothe
refrigeratorfor20minutesoruntilthechocolatehashardened.
30cookies
NutritionalAnalysis:Onecookieequals:96calories,6gfat,20mgsodium,8gcarbohydrate,1gfiber,and4g
protein

RealHealthyBerryCrisp

11

Goon,takeabreakfromapplepie.
Hereswhatyouneedfor10servings:
3cupsfreshberries
1omega3egg
11/2cupsblanchedalmondmeal
2Tablespoonscoconutoil,melted

2Tablespoonsgroundcinnamon
1teaspoongroundnutmeg
1TablespoonagavenectarOR1/4cup
coconutcrystals

1. Preheatovento350degreesF.Lightlygreaseapiepanor8x8glasspanwithcoconutoil.
2. Pourtheberriesintopreparedpan.
3. Inasmallbowlcombinetheegg,almondmeal,coconutoil,cinnamon,nutmegandagavenectar(or
coconutcrystals).
4. Crumblethealmondflourmixturebyhandevenlyovertheberries.
5. Bakefor35minutes.
*TopwithsomeplainGreekyogurtmixedwithcoconutcrystals.
10Servings
NutritionalAnalysis:Oneservingequals:164calories,11gfat,13mgsodium,11gcarbohydrate,3gfiber,and
5gprotein.
12

RealHealthyWhoopiePie

Frosting(needstorefrigeratefor12hours):
1cupcoconutmilk
1teaspoonxanthungumORguargum
1teaspoonvanillaextract
1cupcoconutoil
1/2cuppuremaplesyrup
Cookies:
4cupsalmondmeal
1cupcoconutcrystals
1/2cupunsweetenedcocoapowder
1omega3egg
11/4teaspoonsbakingsoda
2teaspoonspurevanillaextract
1teaspoonsalt
1cupcoconutmilk
1/2cupcoconutoil
MaketheFrosting:
1. Makethefrostingthenightbefore.Whiskcoconutmilk,vanillaextractandmaplesyrupinasmall
saucepanovermediumheat.
2. Useahandmixerandblendinthexanthunorguargum,untilthefrostingstartstothicken.
3. Removefromheatandblendinthecoconutoil.
4. Coverandchillinthefridgeforatleast12hoursbeforeusing.
MaketheCookies:
1. Preheatovento350degreesF.Grease2bakingsheetswithcoconutoil.
2. Mixthealmondmeal,cocoapowder,bakingsodaandsaltinamediumbowl.
3. Inanothermediumbowlcombinethecoconutoil,coconutcrystals,egg,vanillaandcoconutmilk.
4. Slowlyaddthedryingredientstothewetones,mixingwell.
5. Spoonthebatterbytheheapingtablespoonfulontopreparedbakingsheets.Bakefor1012minutes,
untilthecentersarecookedthrough.Removefromovenandallowtocoolfor15minutesbefore
transferringtoacoolingrack.
6. Oncethecookieshavefullycooled,spreadabout2tablespoonsoffrostingonthebottomofonecookie,
thentopwithanothercookie.
7. Ifyouplantotransportyourcookies,thenIsuggestplacingtheminthefreezerforafewhoursfirst.
Thiswillensurethattheystaystucktogether.Alsoyoumaywrapeachpieindividuallyinplasticwrap.
60Servingshalfapieisoneserving

NutritionalAnalysis:Oneservingequals:99calories,8gfat,47mgsodium,5gcarbohydrate,1gfiber,and3g
protein

13

ChocolateChipandCandiedBaconCookies

Imagineahuge,flashing,neonlightedsignabovethiscookiepicturethatsays<<<WARNING!!!>>>
Warning.thisrecipeisntreallyhealthy,morelikehealthier.Wearecombiningbaconandchocolatehere

Hereswhatyouneedfor40smallcookies:
10slicesnitratefreebacon
1cupcoconutcrystals
1/4cuppuremaplesyrup
1teaspoonvanillaextract
41/2cupsblanchedalmondflour
1/4teaspoonalmondextract
11/2teaspoonsbakingsoda
3/4cupcoconutoil,melted
1teaspoonsalt
1.5cups72%darkchocolatechips
3eggs
1.
2.
3.
4.
5.
6.
7.

Preheatovento350degreesF.
Inamediumbowlcombinethebaconsliceswiththemaplesyrup.Evenlycoateachslice.
Lineabakingsheetwithparchmentpaper,thenlinethebacononit.Bakefor20minutes.
Removefromovenandallowtocool.Oncecooled,crumbleintoabowlthensetaside.
Preheattheovento375degreesF.Greaseacookiesheetwithcoconutoilandsetaside.
Inamediumbowlcombinethealmondflour,bakingsodaandsalt.
Inanothermediumbowlcombinethecoconutcrystals,eggs,vanillaextractandalmondextract.Pour
thewetingredientsintothedryonesandmixwell.
8. Addthemeltedcoconutoiltothebatter.Addthebaconcrumblesandchocolatechips.Mixuntilfully
incorporated.
9. Dropdoughbythetablespoonontopreparedcookiesheet.Bakefor10to12minutes.

10. Removefromcookiesheetandallowtocoolonawirerackfor15minutes.
40Servings
NutritionalAnalysis:Oneservingequals:156calories,12gfat,128mgsodium,9gcarbohydrate,2gfiber,and
4gprotein
14

PeanutButterFrozenYogurt

MadewithfatfreeGreekyogurt,coconutcrystalsandunadulterated,creamypeanutbutter,thisrecipeisatasty
waytocooloff.
Hereswhatyouneedfor8servings:
3/4cupcreamy,naturalpeanutbutter(only
usepeanutbutterthatdoesntcontaincorn
syruporsugar)
3/4cupcoconutcrystals
1/2tspvanillaextract

1/3cupfilteredwater
16ozfatfreeplainGreekyogurt
16ozfatfreevanillaGreekyogurt
Bananafortopping
Choppedpeanutsfortopping

1. Prepareyouricecreammaker.
2. Combinethepeanutbutter,coconutcrystalsandwaterinasmallsaucepan.Heatoververylowheat,
mixingconstantly,untilitisallmeltedtogether.Ifthemixtureisextremelythick,thenaddsomemore
water.Itshouldbepourable.Separate1/2acupofthesauceifyoudliketouseitasatopping.Setaside
andallowtocool.
3. Inamediumbowlcombinebothtypesofyogurt.Addthepeanutbuttersauceandmixwell.

4. Putinyouricecreammakerandallowtorununtilitreachesicecreamconsistency.
5. Topwiththereservedpeanutbuttersauce,bananaslicesandchoppedpeanuts.
8Servings
NutritionalAnalysis:Oneservingequals:249calories,8gfat,163mgsodium,19gcarbohydrate,3gfiber,and
19gprotein.

RealHealthyNoBakeCookies

15

Noneedforanovenwiththesetastymorsels.
Rolltheballsintopping,thenplaceontray.

1.5cupalmondflour,plus1/4cupfor
1/2cupalmondbutter
topping
1/4cupcoconutoil
1cupminichocolatechips
1cupunsweetenedshreddedcoconut
1/2cupcoconutcrystals,plus1/2cupfor
2tspcinnamon
topping

1. Lineabakingsheetwithwaxpaper.Setaside.
2. Inalargebowl,combinethealmondflour,chocolatechips,coconutcrystals,almondbutter,coconutoil,
shreddedcoconutandcinnamon.

3. Inasmallbowlcombinethealmondflourandcoconutcrystalsforthetopping.
4. Formroundballsoutof1Tablespoonscoopsofdough,rollinthetopping,thenplaceonpreparedbaking
sheet.
5. Chillthecookieballsinthefridgefor30minutes.
35Servings
NutritionalAnalysis:Oneservingequals:145calories,11gfat,10mgsodium,8gcarbohydrate,2gfiber,and
4gprotein.
16

RealHealthyZucchiniBrownies

Thesecrettoperfectlymoistbrownies?Addsomezucchini!
Hereswhatyouneedfor16servings:
5ozdarkchocolate,72%orhighercocoa
content
1/4cupcoconutoil
2omega3,freerangeeggs
1/4cupagavenectar
2teaspoonsvanillaextract

1/4teaspoonalmondextract
1cupblanchedalmondflour
1/4cupunsweetenedcocoapowder
11/2teaspoonsbakingsoda
1/4teaspoonsalt
11/2cupsshreddedzucchini

1. Preheatovento350degreesF.Greasean88panwithcoconutoil,thendustwithblanchedalmond
flour.Setaside.
2. Inadoubleboiler,gentlymeltthechocolate.(Ifyoudonthaveadoubleboilerthenfillaskilletwitha
fewinchesofwaterandsetasmallpotinthewater,placeoververylowheat.)Addthecoconutoiland
mixuntilfullycombined.Removefromheatandsetasidetocool.

3. Insmallbowlcombinetheeggs,agavenectarandvanillaandalmondextracts.Addthecooledchocolate
mixture.
4. Inamediumbowlcombinealmondflour,cocoapowder,bakingsodaandsalt.Pourinthewet
ingredientsandmixuntilfullycombined.
5. Usingafoodprocessor,shredthezucchini.Thenplaceonacuttingboardandfinelychoptheshredded
pieces.Havingverytinypiecesofzucchiniisthekeytomakingthisrecipework!
6. Foldthezucchiniintothebatter.Pourintopreparedpanandbakefor25minutes,oruntilfullyset.
Allowtocoolinthepanforatleast30minutesbeforecutting.*Tip:Useaserrated,plasticknifetocut
yourbrowniesthismakesitlesslikelytocrumble.
16servings
NutritionalAnalysis:Oneservingequals:116calories,8gfat,102mgsodium,7gcarbohydrate,2gfiber,and
3gprotein.

BeThinMintCookies

Onecookiewillfillyouupandwillprovideusableenergyforyourday.Theperfectsnacktoholdyouover
betweenmeals.
Hereswhatyouneedfor30cookies:
5ozdarkchocolate(73%cocoa)
1/3cupcoconutoil
13/4cupblanchedalmondflour
1/4cupunsweetenedcocoapowder
11/2teaspoonbakingsoda
11/2teaspoonbakingpowder

1/4teaspoonsalt
1/2teaspoonvanillaextract
11/2teaspoonpeppermintextract
1Tablespoonagavenectar
2eggs
1/4cupminichocolatechips

17

1. Preheatovento350degreesF.Lightlygreaseabakingsheetwithcoconutoil.
2. Inadoubleboilermeltthedarkchocolateoverlowheat.Addthecoconutoilandmixuntilfully
liquified.Setasidetocool.
3. Inamediumsizedbowlcombinethealmondflour,unsweetenedcocoapowder,bakingsoda,baking
powderandsalt.
4. Addthevanillaandpeppermintextractsandagavenectartothemeltedchocolatemixture.Mixwelland
thenaddtothedryingredients.
5. Addtheeggs,stiruntilfullycombined,thenmixinthechocolatechips.
6. Usingatablespoon,formcookiedoughballsandplaceaninchapartonthepreparedbakingsheet.Bake
for10minutes.
7. Allowtocoolfor10minutesonthepanbeforemovingtoacoolingrack.

NutritionalAnalysis:Onecookieequals:95calories,8gfat,70mgsodium,5gcarbohydrate,2gfiber,and3g
protein.

RealHealthyApplePie

18

Thisrecipeforapplepieisprobablydifferentthananyyouvetriedinthepast.Itswheatandglutenfree,and
callsfornosugar.Itislightlysweetandfilledwithnutritiousingredients.Tryitwithadollopofplainorvanilla
Greekyogurt.
Hereswhatyouneedfor12servings:
46mediumgreenapples,coredandsliced
4omega3,freerangeeggs
2Tablespoonsagavenectar
1/2cupfullfatcoconutmilk,fromcan

2Tablespoonscoconutoil,meltedoverlow
heat
1teaspoonvanillaextract
1/4teaspoonalmondextract
1/3cupblanchedalmondflour

1/4teaspoonsalt
1/2teaspooncinnamonplusmorefor
garnish

Pinchofgroundnutmeg

1. Preheatovento350degreesF.Greasea9inchpiepanwithcoconutoil,thendustwithblanched
almondflour.
2. Arrangetheapplespicesinconcentriccircles,fanningoutfromthecenterofthepan.
3. Inamediumbowlwhisktogethertheeggs,agavenectar,coconutmilk,coconutoil,vanillaandalmond
extracts.Inanotherbowlcombinethealmondflour,salt,cinnamonandnutmeg.
4. Stirthewetingredientsintotheflourmixtureuntilfullycombined.Pouroverthearrangedapples.
5. Bakefor4555minutes,untilthepieissetandthetopisgolden.Allowtocoolfor30minutesbefore
slicing.
6. AddadollopofplainofvanillaGreekyogurtandasprinkleofcinnamontoeachslice.
12Servings
NutritionalAnalysis:Oneservingequals:123calories,7gfat,49mgsodium,13gcarbohydrate,3gfiber,and
3gprotein.
19

RealHealthyPopsicles
CureyoursweetsummersweettoothwiththesewholesomehomemadePopsicles!
OrangeCreamsicle

ClassicorangeandwhitePopsiclesthatyougetatthestorecontainartificialcolors,flavorsandsweeteners.
ThisRealHealthyCreamsicleismadewithorganic,Greekyogurt,andfreshfruit.
Hereswhatyouneedfor6servings:

2cupsorganic,vanillaGreekyogurt
1orange,peeledandseeded
1cuppineapplechunks
1teaspoonagavenectar

1. Fillthebottom1/3ofeachpopsiclemoldwithyogurt.Freezefor15minutes.
2. Inahighspeedblender,combinetheorange,pineappleandagavenectar.Blendonhighspeedforafull
minute.
3. Filltheremainingspaceineachmoldwiththeorangemixture.
Freezeuntilsolid.
6servings
NutritionalAnalysis:Oneservingequals:90calories,0gfat,30mg
sodium,15gcarbohydrate,1gfiber,and8gprotein.
20

StrawberryKiwi
Thekidslovetheexoticlookofthispopsicle,andhavefunplayingHowmanylicksdoesittaketogettothe
kiwi?Itsamazinghowbrightandvibrantnaturalfruitcolorscanbe!
Hereswhatyouneedfor6servings:
2cupsstrawberries,hulled
2Tablespoonsfilteredwater
2teaspoonsagavenectar(optional)
2kiwis,sliced
1. Inahighspeedblender,combinethestrawberries,waterand
agavenectar.Allowtorunforafullminuteonhigh.
2. Placeonesliceofkiwiineachpopsiclemold,pressedagainst
theside.Fillthemoldswiththestrawberrymixture.
3. Freezeuntilsolid.
6servings
NutritionalAnalysis:Oneservingequals:38calories,0gfat,2mg
sodium,9gcarbohydrate,2gfiber,and1gprotein.

MintWatermelon
Watermelonisbyfarthemostbelovedsummerfruit.
Itseasytomakelayersbyfreezingonesectionatatime.Theredand
greenpatternbringstheflavortolifebyimitatingrealsliceof
watermelon.
Hereswhatyouneedfor6servings:
2cupswatermelonpieces
3kiwis,peeledandseeded
1Tablespoonagavenectar
30mintleaves
1Tablespoonfilteredwater
1. Blendthewatermeloninahighspeedblenderonhighfor30seconds.Fillthebottom2/3sofeach
popsiclemoldwiththewatermelon.Freezefor30minutes.
2. Combinethekiwi,agavenectar,mintleavesandwaterinthehighspeedblenderforafullminuteor
untilthetinypiecesofminthavedisappearedandthegreencolorisvibrantanduniform.
3. Filltheremainingspaceineachpopsiclemoldwiththemintmixture.Freezeuntilsolid.
6servings

NutritionalAnalysis:Oneservingequals:42calories,0gfat,3mgsodium,30gcarbohydrate,2gfiber,and1g
protein.
21

BlueRaspberry
Ifyourblueberriesaresuperripeandsweetthenfeelfreetoleaveout
theagavenectar.
Hereswhatyouneedfor6servings:
2cupsblueberries
1/4cupfilteredwater
1teaspoonagavenectar
1cupraspberries
1. Placetheblueberries,waterandagavenectarinyourhighspeed
blenderandblendonhighforafullminuteoruntilthelittle
piecesofblueberryskinhavedisappearedandthepurplecoloris
vibrantanduniform.
2. Place2wholeraspberriesineachpopsiclemold,thenfillwiththeblueberrymixture.Freezeuntilsolid.
6Servings
NutritionalAnalysis:Oneservingequals:42calories,0gfat,1mgsodium,10gcarbohydrate,3gfiber,and1g
protein.

BananaCoconut
Creamybanana,richcoconutmilk,flakesofcoconutandpure
cinnamonmakeupthisgourmetpopsicle.Itssodelicious
youllthinkyoureeatingicecream.
Hereswhatyouneedfor6sevings:
2bananas
1cupcoconutmilk,fullfatfromcan
1/2cupunsweetened,shreddedcoconut
1teaspoonagavenectar
1teaspoongroundcinnamon
1. Placethepeeledbananas,coconutmilk,shredded
coconut,agavenectarandcinnamoninyourhighspeed
blender.Blendonhighforafullminuteoruntil
smooth.
2. Filleachpopsiclemold.Freezeuntilsolid.

6Servings
NutritionalAnalysis:Oneservingequals:167calories,13gfat,7mgsodium,13gcarbohydrate,2gfiber,and
2gprotein.

22

IcedTeaLemonade
Iceteaandlemonadeareaclassicsummercombo!
Hereswhatyouneedfor6servings:
1cupbrewedtea
5dates,pitted
1/3cuplemonjuice
3Tablespoonsagavenectar
1/4cupwater
decorativelemonslices
1. Brewyourtea,thendropthedatesinwhiletheteaisstillhot.Placethesoakingdatesinthefridgefor20
minutes.
2. Placethelemonjuice,agavenectar,andwaterincupandwhisk.Setaside.
3. Placetheteaanddatesinyourhighspeedblenderandcombineonhighforafullminute,oruntilthe
tinydatepieceshavedisappeared.
4. Filleachpopsiclemoldwitha5050combinationofteaandlemonade.Adddecorativeslicesoflemon.
Freezeuntilsolid.
6Servings
NutritionalAnalysis:Oneservingequals:51calories,0gfat,0mgsodium,16gcarbohydrate,1gfiber,and.5g
protein.

RealHealthyChocolateMacNutCookies

23

Formthedoughintoalog,freeze,andthensliceintoperfectlyshapedcookies.
Hereswhatyouneed:
21/2cupblanchedalmondflour
2Tablespoonsflaxmeal
1/4teaspoonsalt
1/4teaspoonbakingsoda
1/4cupunsweetenedcocoapowder

1/3cupcoconutoil,meltedoverlowheat
1/3cupagavenectar
1Tablespoonvanillaextract
1/2cupmacadamianuts,chopped

1.
2.
3.
4.
5.

Preheatovento350degreesF.Greaseacookiepanwithcoconutoil,setaside.
Inamediumbowlcombinethealmondflour,flaxmeal,salt,bakingsodaandcocoapowder.
Inanothermediumbowlcombinethecoconutoil,agavenectar,andvanillaextract.
Addthedryingredientstothewetonesandmixuntiljustcombined.Addthemacnuts.Donotovermix!
Formthedoughintoalogwitha2.5inchdiameter,wrapinplasticwrapandplaceinthefreezerfor1
hour.
6. Removedoughfromfreezerandunwrap.Slicethelogintocookiesabout1/2inchthick.Placeon
preparedbakingsheetandbakefor710minutes.Allowtocoolonthebakingsheetfor30minutes
beforeremoving.
28Servings
NutritionalAnalysis:Oneservingequals:100calories,7gfat,27mgsodium,5gcarbohydrate,1gfiber,and
3gprotein
24

RealHealthyCutOutCookies

Mostcookiesareabittersweetaffairtastyandenjoyableonthelipsbutthenheadedstraightforyourhips.
Thesecookies,ontheotherhand,arentweigheddownwithrefinedsugar,glutenfilledflourorbutter,making
themnothingbutsweet.
Hereswhatyouneedfor28cookies:
21/2cupsblanchedalmondflour
1/2teaspoonsalt
2Tablespoonsgroundflaxmeal
1/3cupcoconutoil,meltedoververylow
heat

1/4cupagavenectar
1Tablespoonvanillaextract
1/2teaspoonalmondextract

1. Preheatovento350degreesF.Greaseabakingsheetwithcoconutoilthensetaside.
2. Inamediumbowlcombinethealmondflour,saltandflax.Inanotherbowlcombinethecoconutoil,
agave,vanillaandalmondextracts.
3. Stirthewetingredientsintothedryonesandmixuntilfullycombined.Formthedoughintoalargeball,
thenflattenitslightly.Wrapinplasticandstoreinthefreezerfor1hour.
4. Removethedoughfromfreezer,placebetween2sheetsofwaxpaperandusearollingpintoflattento
1/2inchthickness.Useyourfavoritecookiecuttershapestocreatecookiesdippingthecookiecutters
incoldwaterbeforeeachuse.
5. Placecutoutcookiesonpreparedpanthenbakefor710minutes,untilgolden.Allowtocoolonthepan
for1hour.
28Servings

NutritionalAnalysis:Oneservingequals:93calories,7gfat,31mgsodium,4gcarbohydrate,1gfiber,and3g
protein.

25

RealHealthySummerBars

Forthecrust:
1cupblanchedalmondflour
3/4cupalmondmeal
3dates,soakedfor20minutesinwarm
water
FortheCashewCream:
1cuprawcashews
5dates
3cupswater,divided

3teaspoonslemonzest
2omega3,freerangeeggs

1teaspoonvanillaextract
1teaspoonlemonrind
pinchofsalt

FortheFruitTopping:
6strawberries,sliced
36blueberries
24raspberries
MaketheCrust:
1. Preheatovento375degreesF.Greasea9x9panwithcoconutoil,setaside.
2. Drainthedates,thenplaceinafoodprocessorwiththeeggsandlemonzest.Blenduntilsmooth.Add
thealmondflourandalmondmealinsmallbatches,blendinguntilfullyincorporated.
3. Pressdoughintothebottomofpreparedpan,evenly.Bakefor15minutesoruntilgolden.Allowtocool
inthepanforanhour.
4. Cutinto12equalbars.
MaketheCashewCream:
1. Soakthecashewsin2cupsofwarmwater,andthedatesin1cupofwarmwaterfor20minutes.
2. Drainthecashews.Placethedatesandtheirwaterintoahighspeedblenderalongwiththevanilla,
lemonrindandsalt.Blendonhighspeedfor12minutesuntilcreamy.
3. Placeinthefridgefor23hoursbeforefrostingbars.Itwillbecomethickerandcreamieroncecold.
AssemblethePatrioticBars
1. Spreadchilledcashewcreamoneachofthe12bars.

2. Placeasliceofstrawberry,2raspberriesand3blueberriesoneachbar.
3. Serveimmediatelyorplaceinfridgeuntilreadytoserve.
12Servings
NutritionalAnalysis:Oneservingequals:211calories,13gfat,11mgsodium,20carbohydrate,4gfiber,and
7gprotein.

RealHealthyBananaCake

26

Thiscakeisunbelievablymoist.
Forthecake:
1/2cupcoconutoil,meltedoverlowheat
1/2cupagavenectar
3omega3,freerangeeggs
3ripebananas,mashed
1/4cupcoconutmilk,fullfatfromcan
1teaspoonvanillaextract

1/2teaspoonalmondextract
2cupsblanchedalmondflour
2teaspoonsbakingsoda
1teaspooncinnamon
1/2teaspoonsalt

FortheFrosting:
8ozorganiccreamcheese,room
temperature
2Tablespoonsagavenectar
1teaspoonvanillaextract

1/4teaspoonalmondextract
pinchofsalt
1Tablespooncoconutmilk,fullfatfromcan

1. Preheatovento325degreesF.Greasea911bakingpanwithcoconutoil.Setaside.
2. Inamediumsizedbowlcombinethecoconutoil,agavenectar,eggs,banana,coconutmilk,vanilla
extractandalmondextract.Inanotherbowlcombinethealmondflour,bakingsoda,cinnamonandsalt.
Pourthewetingredientsoverthedryandmixuntilwellcombined.
3. Pourintopreparedpanandbakefor3540minutes,untilgoldenontop.

4. Forthefrosting:Withanelectricmixer,beatthecreamcheeseuntilfluffy.Reducethemixingspeedand
addtheremainingingredients.Beatonhighspeeduntilfluffy.
5. Oncethecakeisfullycooled,coverwiththefrostingandcutintosquares.

24Servings
NutritionalAnalysis:Oneservingequals:169calories,7gfat,158mgsodium,12gcarbohydrate,2gfiber,and
4gprotein.

ApricotFilledCavemanBars

FortheApricotFilling:
1cupdriedapricots
3/4cupfilteredwater

2Tablespoonsagavenectar
1Tablespooncoconutflour

FortheCrust:
21/2cupsblanchedalmondflour
1/3cupcoconutoil,meltedoverlowheat
1cupdrytoastedslicedalmonds
1/3cupagavenectar
1cupunsweetenedshreddedcoconut
1omega3,freerangeegg
1/4teaspoonbakingsoda

1. Preheattheovento350degreesF.Greasean11x7bakingpanwithcoconutoil.Setaside.
2. MaketheApricotFilling:Placethe3/4cupwaterinasaucepanoverlowheat.Usecleankitchen
scissorstosnipthedriedapricotsintosmallpieces,thenplacetheminthewater.Bringthewatertoa
boil,thencoverandsimmerfor5minutes.Combinetheagavenectarandcoconutflourtogether,then
mixinwiththeapricots.Continuetocook,uncovered,untilthemixtureisthickandbubbly.Remove
fromheatandsetaside.

27

3. MaketheCrust:Inalargebowlcombinethealmondflour,slicedalmonds,shreddedcoconutand
bakingsoda.Inanotherbowlcombinethecoconutoil,agavenectarandegg.Addthewetingredientsto
thedryones,mixinguntilfullyincorporated.
4. Reserve3/4cupofthecrustmixture,thenpresstherestofitintothebottomofthepreparedpan.Top
withtheapricotfilling,thensprinklethereservedcrustmixtureoverthetop.
5. Bakefor30minutes,oruntilgolden.Allowtocool30minutesbeforecuttingintosquares.
30Servings
NutritionalAnalysis:Oneservingequals:125calories,8gfat,8mgsodium,10gcarbohydrate,2gfiber,and
3gprotein.

28

SkinnyLemonBars

Withnorefinedsugarorflour,youcanenjoythedelicatelysweettreatwithoutworryingaboutaddinganextra
workouttoyourlist.
FortheCrust:
3cupsblanchedalmondflour
1teaspoonsalt
1/4cupcoconutoil,meltedoverlowheat
2Tablespoonsagavenectar
FortheLemonLayer:
1/2cupcoconutoil,meltedoverlowheat
1/2cupagavenectar
6omega3,freerangeeggs

1Tablespoonvanillaextract
1/2teaspoonalmondextract
1teaspoonlemonrind

2/3cupfreshlemonjuice
2Tablespoonslemonrind
2Tablespoonscoconutflour

1. Preheatovento350degreesF.Generouslygreasea13x9bakingpanwithcoconutoilandlightlydust
withcoconutflour.Setaside.
2. Forthecrust:Inamediumbowlcombinethealmondflourandsalt.Inanotherbowlcombinethe
coconutoil,agavenectar,extractsandlemonrind.Mixthedryandwetingredientstogetheruntilwell
combined.Pressthedoughintothebottomofpreparedpan.Bakefor15minutes,oruntilgolden.
3. FortheLemonLayer:Inablendercombineallofthelemonlayeringredientsonhighuntilsmooth.Pour
overthebakedcrust.Bakeforanother1520minutesuntilgolden.Allowtocoolfor30minutesthen
refrigeratefor2hoursuntilset.Cutintobarsandserve.
30servings
NutritionalAnalysis:Oneservingequals:151calories,12gfat,60mgsodium,8gcarbohydrate,2gfiber,and
4gprotein.

RealHealthyHostessCupcakes

FortheCake:
1/2cupblanchedalmondflour(save$buy
purchasingthisonlineinbulk)
1/3cupunsweetenedcocoapowder
1/4teaspoonsalt
1/2teaspoonbakingsoda
FortheMeringue:
1/4cupagavenectar
FortheGanache:
1/2cupdarkchocolate(72%cocoaor
higher)

4freerange,omega3eggs
1/3cupcoconutoil,meltedoververylow
heat
1/2cupagavenectar
1teaspoonvanillaextract

2eggwhites

1/4cupcoconutoil

1. Preheatovento350degreesFandline12muffincupswithpaperliners.
2. Inamediumbowlcombinethealmondflour,cocoapowder,saltandbakingsoda.Inanotherbowl
combinetheeggs,coconutoil,agavenectarandvanillaextract.
3. Addthewetingredientstothedryonesandmixuntilfullyincorporated.

29

4. Pour1/4cupofbatterintoeachmuffinliner.Bakefor20minutes,thenallowmuffinstocoolforone
hourinthepan.
5. MaketheGanache:Meltchocolateinasaucepanoververylowheat,stirringconstantly.Stirinthe
coconutoil.Coolinfridgefor10minutes.Blendwithmixeruntilfluffy.
6. MaketheMeringue:Heattheagavenectarovermediumheatinasmallsaucepan.Bringtoaboil,
stirringconstantly.Decreaseheatandsimmerfor10minutes,untilthecolordarkens.Setaside.Usingan
electricmixer,whiptheeggwhitesuntilstiffpeaksform.Slowlydrizzletheagavenectarintotheegg
whitewhilecontinuingtowhip.Stopwhippingwhenthemeringuebecomesshinywithstiffpeaks.
7. Assembleyourcupcakes:Removeeachmuffinfromtheliner.Useasmallknifetocarveoutasmall
circleonthetopofeachmuffin.Savethetoppiece,andcarvedownaboutaninch,discardingthe
crumbs.Fillapastrybagwiththemeringue,andusetofilleachhole.Replacethetoppieces.Carefully
applyalayerofganacheontopofeachcupcake,thenusetheremainingmeringuetocreatethesignature
Hostessswirls!
12servings
NutritionalAnalysis:Oneservingequals:222calories,14gfat,99mgsodium,19gcarbohydrate,2gfiber,and
5gprotein

DarkChocolateAlmondBark

30

Heresadelicioustreatthatisbothgoodforyouandtastesamazing.Darkchocolateisfilledwithantioxidants
andotherbeneficialproperties.Couplethatwithslicedalmondsandasprinkleoftoastedcoconutandyouve
gotyourselfasplendidtreat.
Hereswhatyouneed:
20ozdarkchocolate,73%orhighercocoa
content
1/2teaspoonalmondextract

1cupslicedalmonds
1/2cupshreddedcoconut,lightlytoasted

1. Lineatraywithwaxpaper,makingsurethatitwillfitintoyourfreezer.
2. Lightlytoastthecoconutinasmallskilletoverlowheat.Setaside.
3. Gentlymeltthechocolateinadoubleboiler.Mixinthealmondextractandslicedalmonds.Spreadthe
mixtureoverthepreparedsheet.Evenlysprinklewithcoconut.
4. Placeinfreezerfor30minutes.Breakintopieces.
20servings
NutritionalAnalysis:Oneservingequals:208calories,15gfat,12mgsodium,14gcarbohydrate,5gfiber,and
4gprotein.

SkinnyBananaChocolateBars

31

ThesebarscontainamodestamountofhealthycoconutoilwithnutrientpackedChiaseedstocreateadeliciousandmoist
bananachocolatebar.Darkchocolatedrizzledacrossthetopaddstheperfectfinishingtouch.
Hereswhatyouneed:
2teaspoonsChiaseeds
ForBananalayer:
11/2cupsAlmondFlour
1teaspoonbakingsoda
1teaspoonbakingpowder
1/2teaspooncinnamon
1/2teaspoonseasalt
FortheChocolatelayer:
2/3cupAlmondFlour

6Tablespoonsfilteredwater

2ripeorganicbananas
2Tablespoonscoconutoil,melted
2Tablespoonsrawhoney,melted
1teaspoonvanillaextract
4omega3,freerangeeggs

1/4cupunsweetenedcocoapowder

1/2teaspoonbakingpowder
1/2teaspoonbakingsoda
1Tablespooncoconutoil,melted

2Tablespoonsrawhoney,melted
1/2teaspoonvanillaextract
2omega3,freerangeeggs

Forthetopping:
1/2cupdarkchocolate,73%cocoa
1. Inacupcombinechiaseedswithwater.Mixwellandsetasideforatleast15minutes.
2. Preheatovento350degreesF.Lightlygreasealarge(13x9)bakingpanwithcoconutoil.
3. Forthebananalayer:Inamediumbowlcombinethealmondflour,bakingsoda,bakingpowder,cinnamonand
salt.Inanotherbowlmashthebananas,thenaddcoconutoil,honey,vanilla,eggsand4TablespoonsoftheChia
seedgel.Addthealmondflourmixturetothebananamixtureandcombinewell.Setaside.
4. Forthechocolatelayer:Inamediumbowlcombinethealmondflour,cocoapowder,bakingpowder,andbaking
soda.Inanotherbowlcombinethecoconutoil,honey,vanilla,eggsand2TablespoonsoftheChiaseedgel.Add
thealmondflourmixtureintothewetingredientsandcombinewell.
5. Spreadthebananabatterevenlyinthepreparedpan.Dropspoonfulsofthechocolatebatteroverthebanana
batter.Tocreateaswirl,placeabluntknifeinthetoplefthandcornerofthepan.Dragtheknifethroughthe
chocolatedotsinthatrow,thenwithouttakingtheknifeoutofthebatter,turnandgobackupthenextrowof
dots.Onceyougettotheendofthepan,changedirectionanddrawtheknifethroughtherowsthelongway.
6. Bakefor2530minutes,untillightlygolden.
7. Oncecooled,cutthebarsintosquaresandplaceonawaxpaperlinedtray.Meltthedarkchocolateoververylow
heat,stirringconstantly,thendrizzleovereachsquare.Chillinthefridgefor20minutesbeforeserving.
24servings
NutritionalAnalysis:Oneservingequals:121calories,8gfat,122mgsodium,8gcarbohydrate,2gfiber,and5gprotein
32

BlackBeanBrownies

Itsfuntosharethesebrownieswithanunsuspectingfriendandthendropthebombthattheyjustateblack
beans!
Hereswhatyouneed:
11/2cupalmondmeal(groundalmonds)
11/2teaspoonbakingsoda
11/2teaspoonbakingpowder
1/2teaspoonseasalt
1canblackbeans(15oz),drained
1cupmelteddarkchocolate(72%cocoaor
higher)

1/3cupmeltedcoconutoil
1/2cupmeltedrawhoney
2teaspoonsvanillaextract
1/4teaspoonalmondextract
2organic,omega3eggs
12walnuthalves

1. Preheatovento350degreesF.Lightlygreaseabrowniepanwithcoconutoil.Setaside.
2. Inamediumbowlcombinethealmondmeal,bakingsoda,bakingpowderandsalt.
3. Inahighspeedblendercombinethedrainedbeans,meltedchocolate,coconutoil,honey,vanillaand
almondextracts.Blendonlowspeeduntilsmooth.
4. Pourthewetingredientsintothebowlofdryingredientsandmix.Addtheeggsandmixuntilfully
incorporated.
5. Pourintopreparedpan.Placethewalnuthalvesontop.
6. Bakefor2530minutes.Allowtocoolfullybeforecuttingintosquares.
30servings
NutritionalAnalysis:Oneservingequals:147calories,9gfat,87mgsodium,12gcarbohydrate,3gfiber,and
4gprotein.
33

ChocolateCoveredCoffeeBeanCookies

Thesecookiesarefunwaytogetalittledashofcaffeineandthatdeliciouscoffeebeantaste.
Hereswhatyouneed:
4cupsalmondmeal(1fullbagfromTraderJoes)
2teaspoonsbakingsoda
1teaspoonsalt
1/4cupcoconutoil
1/4cuprawhoney
2omega3eggs
1teaspoonvanillaextract
1teaspoonalmondextract
1cuppecans,chopped
1/2cupchocolatecoveredcoffeebeans,chopped
1. Preheatovento350degreesF.Linebakingsheetswithwaxpaper.
2. Inalargebowlcombinethealmondmeal,bakingsodaandsalt.Mixwell.
Overlowheat,insmallsaucepan,gentlymeltcoconutoilandhoney.Addtobowl.Addeggsandmix
well.Addvanillaandalmondextracts.Addpecans,andchocolatecoveredcoffeebeans.Mixuntilfully
incorporated.
3. Shapedoughintogolfballsizedballs,thenflattenontopan.Bakefor1215minutesuntilgolden.
Allowtocoolbeforeremovingfrompan.
24 servings
Nutritional Analysis: One serving equals: 197 calories, 16g fat, 160mg sodium, 9g
carbohydrate, 3g fiber, and 5g protein

34

WhiteChocolate&BerriesCookieRecipe

Thesecookiesarecrampackedwithdriedberries,crunchynutsandtinywhitechocolatemorsels.Idareyouto
eatjustone!
Hereswhatyouneed:
4cupsalmondmeal
2teaspoonsbakingsoda
1teaspoonsalt
1/4cupcoconutoil
1/4cuprawhoney
2omega3eggs

1teaspoonvanillaextract
1teaspoonalmondextract
1cuppecans,chopped
1/2cupminiwhitechocolatechips
1/2cupdriedberries

1. Preheatovento350degreesF.Linebakingsheetswithwaxpaper.
2. Inalargebowlcombinethealmondmeal,bakingsodaandsalt.Mixwell.
Overlowheat,insmallsaucepan,gentlymeltcoconutoilandhoney.Addtobowl.Addeggsandmix
well.Addvanillaandalmondextracts.Addpecans,chocolatechipsandberries.Mixuntilfully
incorporated.
3. Shapedoughintogolfballsizedballs,thenflattenontopan.Bakefor1215minutesuntilgolden.
Allowtocoolbeforeremovingfrompan.

24servings
NutritionalAnalysis:Oneservingequals:202calories,16gfat,164mgsodium,11gcarbohydrate,3gfiber,
and5gprotein

RealHealthyStrawberryIceCream

35

Heresastrawberryicecreamthatyoucanreallygetexcitedabout.Itsmadewith2simple,wholesome
ingredients:organicstrawberriesandnonfatGreekyogurt.
Hereswhatyouneed:
20organicstrawberries
2cupsnonfatGreekyogurt
1. Washandhullthestrawberries.Mixinhighspeedblenderuntilsmooth.
2. Addyogurtandblendwell.
3. Pourintoanicecreammakerandrununtilyogurtisfrozenandcreamy.
2servings
NutritionalAnalysis:Oneservingequals:191calories,0gfat,109mgsodium,24gcarbohydrate,5gfiber,and
25gprotein

36

RealHealthyPoachedPears

Ifyouvenevermadepoachedpears,dontbeintimidated.Therecipeisquitesimple,andproducesadelicately
sweetanddelicioustreat.Usingfreshsqueezedorangesinsteadofsugar,thisrecipecutsbackoncaloriesand
guilt.
Hereswhatyouneed:
4cupsfreshsqueezedorangejuice
4cupswater
1(2inch)piecefreshginger,peeled
6wholecloves
1cinnamonstick
zestfromanorange
68ripepears
optional:lowfatcottagecheese
1. Placeallingredients,exceptpearsinalargesaucepanoverlowheat.

2. Wash,peelandcorethepears.Useasmallmelonballertoscoopoutthecorefromthebottomofthe
pear.
3. Placeallthepearsinthesaucepan,makingsurethatallthepearsarefullycoveredwithliquid.
4. Bringthepottoasimmerfor30minutes.Whenthepearsaresoft,butnotmushy,removefromliquid.
5. Optional:serveyourpoachedpearsovercottagecheese.
4servings
NutritionalAnalysis:Oneservingequalsapprox.(notincludingcottagecheese):172calories,0gfat,4mg
sodium,45gcarbohydrate,8gfiber,and2gprotein.
37