Chocolate. Cherry. Gluten Free AND Healthy. Almost too good to be true!
Many brilliant recipes arise out of sheer necessity, and these Gluten Free Chocolate Cherry Oatmeal Bars (“CCO Bars”) are no exception!
Over the past few weeks, my morning routine has included many more early-morning Client calls, workouts and workshops, which forced my all-time-favorite protein pancakes to fall out of rotation. (I’ll choose sleep over pancakes, thank you very much!)
I had to find other options to fuel myself to fuel and energize others.
To quote Top Gun, I had a need for speed… speedy breakfast options, that is, and I was tired of relying solely on hardboiled eggs, pre-made bars or to-go cups of homemade protein drinks that I shook like a martini on my way out the door.
CCO Bars were the perfect solve and complemented the on-the-go, early morning hardboiled eggs or leftover salmon!
Low sugar, high fiber, packed with antioxidants and straight-up delish, these are now a staple in my breakfast routine!
In fact, these CCO Bars received the “ravest” of reviews among my go-to baked goods by a very discerning group of taste testers 🙂
I have been craving the flavors of the season! Cloves, cinnamon, nutmeg and heavier dishes + desserts have been speaking to my soul and tummy! (You guys have been feeling the same, as we’ve learned from recent convos with you!)
The major drawback? Richer dishes usually mean decadent ingredients that add to weight gain and food comas, making it a heckuva lot harder to rally for a work-out or rise and shine for an early-morning sweat sesh, am I right?
Not with this recipe! Made with all the ingredients below, the S&R Gluten Free Snappy Apple Crisp, gives you all the feels of the season without feeling a tightness in your waistline! Try it as a dessert or breakfast, share with friends or bring to the office potluck! It’s a cinch to make, fits within a shoestring budget and leaves guests asking for the recipe!
Gluten Free Snappy Apple Crisp
Yields 6-8 servings
6 medium-sized apples, peeled, cored and cut into chunks
½ c brown sugar, date sugar, or monk fruit extract
½ c old fashioned oats
¼ c butter + 2 Tbl butter
2 tsp ground cinnamon
½ tsp sea salt, if unsalted butter
1 ½ Tbllemon juice
1 tsp nutmeg
1 tsp cloves
Preheat oven to 350F and place skillet into oven as it heats.
After 5-10 minutes, remove skillet and melt 1 Tbl of butter, spreading it around the sides and bottom.
In a bowl with clean hands, pinch the sugar, oats, butter, cinnamon and sea salt together until it resembles crumbles.
Place apples into skillet, spreading oat mixture onto the top.
Bake for 40 minutes or until apples are tender and oats are browned slightly.
Enjoy as dessert, breakfast or as a pancake topping!
Sneak in this healthier take on Apple Pie and share your secret with friends and family!
Fall brings many seasonal delights, like PSL’s (OK, pumpkin spice ANYTHING!), hay mazes, apple picking and delicious spiced sweets and treats.
A better way to snack (and use the fruits of the apple picking outing) is our *NEW* All-Natural Homemade Applesauce! Low in sugar, yet naturally sweet, this chunky applesauce is a smart snack with fewer calories and more nutrients than other ubiquitous fall sweet treats like cookies and pies! With seasonal spices, like cinnamon, cloves and nutmeg, you can indulge in the season without overindulging!
Sweet & Spicy Applesauce
Serves 4 heartily
4 medium apples of any variety (preferably also organic), peeled
1 medium apple of any variety (preferably also organic), unpeeled
1/3 c water (more if needed)
1 tsp ground cinnamon
1/2 tsp cloves
1/2 tsp nutmeg
1/2 tsp fresh lemon juice
Optional: 2 Tbl brown sugar, maple syrup, date syrup, etc
Cut apples into rough 1/2-inch chunks.
Add to a two-quart pot or larger.
Add all ingredients to pot.
Bring to a low boil, stirring occasionally to avoid burning or sticking.
Note: If you added any sort of sugar, you will need to stir every few minutes.
Remove from heat and let cool.
As many of our dishes, this treat can be served for breakfast as a stand-alone dish or atop oatmeal or yogurt or as a snack! (We have a couple of clients who add a small dollop of Cool Whip and call it dessert!) Anytime you choose to enjoy, it’s a bowl of deliciousness!
How do you satisfy your sweet tooth with healthy sweets? Share your ideas with us below!
Believe me when I say, you can eat healthy, gluten free desserts without any added sugar and still enjoy a dish of decadence! Say sayonara to feeling deprived when you’re watching your weight or cleaning up your diet!
The rich flavor of the cacao mixed with the hint of coffee is a mouth-watering combo, and provides an antioxidant, free-radical fighting along with the … eggplant! Stay with us; it’s delicious, and you don’t even taste it. It even impressed the very picky meat-and-potatoes-minded dinner guests!
The sweetness of the pitted dates (aka no sugar!) and the maca come together, and you’ve got yourself quite a sweet treat to boost your mood and your body.
PS. These also freeze beautifully, and can be used for on-the-go breakfasts & snacks!
Too Good to Be True Cake
1 small to medium eggplant, or 1/2 cup steamed eggplant, once squeezed
1 bar of dark chocolate – 70% or higher is best; we used 88%
2 tbsp ghee, olive oil, coconut oil or a blend of all three
3 tbsp cacao powder
1 1/2 tsp fresh ground coffee
8-10 medjool dates, pitted
1 cup gluten free flour
2 tsp baking powder
1/2 tsp baking soda
¼ tsp sea salt
Note: you can make this recipe vegan by omitting eggs and relying on oil instead of butter or ghee. For Paleo, sub your gluten-free flour with almond flour. If steering clear of nightshades, omit the eggplant, keep the eggs, and you’ve still got yourself a rich antioxidant infused dessert!
Chop eggplant into large chunks and steam.
Pre-heat oven 400F.
Once eggplant is mushy, peel off the skin, if desired, and squeeze as much of the liquid out as you can.
It will be a mess! If you have kids, now’s the time to get their help because it’s a lot of fun, and also kind of gross. 🙂
Place lump of eggplant in food processor with dates, eggs, cacao, ground coffee, baking soda, baking powder, and salt.
Break up the bar of dark chocolate into chunks (lessens melting time) and on medium-low heat, melt along with the oil or butter until liquid, stirring constantly to prevent burning or sticking.
Pour into food processor.
Add gluten free flour to processor, and blend until well combined, scraping down the sides when needed.
Pour mixture into pre-greased baking tin.
Bake for 10-12 minutes, or until an inserted fork comes out almost clean.
(Sometimes, with gluten free baking, the goods will get dry if baked fully, like traditional baked goods. Either way, if the texture is not perfectly to your liking, slice some fruit on it, drizzle tahini or frost with an icing of your choice, and neither you, nor your guests, will be able to tell! 🙂
Remove from oven, leave to cool for a few minutes, then flip onto a wire cooling rack until ready to serve.
Serve & enjoy!
As always, we love hearing how you take these recipes and further customize and create ones that are yours! Share your creations with us on social media or leave us a comment below!
The perfect complement to just about everything from chia seed pudding to biscuits, yogurt, oatmeal, pancakes, salmon, chicken is our Peachiarry Compote! This delicious blend of peaches, chia seeds, and raspberry (ahem, “peachiarry”) with just a tad of natural sweetener adds flavor and tang and rounds out any dinner, side dish or dessert. It’s low-glycemic-index, particularly if you use stevia or monk fruit, gluten-free, dairy-free, and freezable.
Our favorite part about this recipe? It takes just minutes in the kitchen to prepare, it’s full of superfoods, like chia seeds, and the leftovers taste even better than on the first day!
You may be familiar with a Tortilla Espanola, or Spanish Omelette, a delicious dish from Spain consisting of eggs, potatoes and onions and perhaps a few spices, like chives. Having studied Spanish cuisine and culture for years, I was immediately inspired to create a unique recipe for a similar dish with an Italian flair when things went a little awry while preparing Italian “Fried” Cauliflower. As with many creations throughout history, some of our best ideas come about when amidst a total mess 🙂
Instead of thinly sliced, layered potatoes, the S&R Roman Omelette includes slices of cauliflower, mixed with sliced onion and covered by an egg solution, chockfull of the herbs and spices to give it that Italian flavor we know and love.
Get a load of this! Not only is it rich with Vitamin C (move over, oranges!), a slew of B Vitamins (including Folate, important for women!), and Vitamin K (good for strong bones and preventing heart disease), but Cauliflower is also a powerhouse of phytochemicals and antioxidants. In fact, the National Foundation for Cancer Research considers it a cancer-curbing cruciferous veggie! Sounds like eating a delicious dish full of this superfood is una buona idea to me, Paisan!
Spray or grease a large pie pan or casserole dish.
Slice the head of cauliflower parallel to the base into half-inch steaks. If florets or pieces fall off, you can include them, too!
Layer the cauliflower steaks and the onions in your pie pan or casserole dish.
In a large bowl, beat the eggs with the herbs.
Once fully beaten, pour over the vegetables in the pie pan or casserole dish.
Bake for ~45 minutes or until the eggs have finished cooking and the top is slightly golden.
Another delight about Italian living is the slow pace of mealtime and the enjoyment of the people with whom you share it, so share this dish (or recipe) with your loved ones, and enjoy each moment as you savor each bite!
Named accordingly, this healthy-carb’d, protein-packed, deliciously fast dish is the perfect breakfast for those mornings when you want to eat well, yet you have NO TIME to make anything that would resemble a breakfast of champions, if you eat breakfast at all! The struggle is real, right?
Well, first things first, put down that Pop Tart and Double Soy Unicorn Latte (not a good breakfast, girls!), then check this out.
Drizzle of honey, date syrup or brown sugar; go easy if your milk is sweetened
Combine all of the ingredients in a microwave-safe non-plastic bowl (plastic leeches chemicals into the food when cooking).
Microwave on HIGH for 3 minutes. If you prefer the stove, bring the ingredients to a boil, then simmer for 5-10 minutes, stirring occasionally to avoid sticking.
If still runny, add another minute. Continue doing so until the eggs are cooked.
As you see, there are yummy & healthy options available to you in a pinch (particularly if you’ve been using your healthy shopping lists). All you need is a few minutes, and you’re good to go with a breakfast that will keep your brain sharp, your belly full and you at your peak. Now, THAT is a Breakfast of Champions!
As always, we love to hear your thoughts, your breakfast best practices, your tips, tricks and techniques – and so does our community! So please share them below, and if someone in your tribe, network, company needs a little morning overhaul, please feel free to share this post!
My on-the-go go-to’s for easy-peasy nutrition and variety, as is widely known, are salad bowls, rice bowls and smoothies. I fancy myself a mixologist in the kitchen, and these mixed-up menu items are my favorites! I can toss whatever I have together for an easy meal that is nutrient dense and delicious in minutes.
Who doesn’t love that?
The newest member to this roster are Pancakes, specifically S&R Protein Pancakes. (Still working out a wittier name; suggestions welcomed!)
Within five to seven minutes, you can have a healthy, balanced breakfast at your fingertips. This one is also good for kids to help make! (The younger ones will need added supervision with the pan-related tasks, though.)
Check out this new smoothie for a fresh nutritional powerhouse with anti-inflammatory ingredients, internal cleansing agents and yummy flavor. You’ll love this new take on an old fave. As with any recipe, explore and experiment! Make it your own and just have fun with it!
So Fresh & So Clean, Clean In your blender, combine:
– 1 cup berries (fresh or frozen)
– Juice of 1/2 of a lemon
– 2 knobs of ginger (1-2 inches, depending on your preference)
– 5 mint leaves
– A few sprigs of parsley
– 1/2 tsp turmeric
– 1/2 tsp maca powder (can be found here)
– 1 cup spinach
– Handful of wheatgrass (watch out with this one; too much, and the texture goes awry!)
– 2 inches of peeled aloe leaf
– Your protein powder (my fave is this one)
– 1/4 avocado
– 1/2 cucumber
– Approx 1/2 cup of ice
– Approx 1 cup of water