Easy Peasy Gluten-Free Lemon Bars

Gluten Free Lemon Bars, gluten free dessert, lemon bar, easy dessert

Perhaps due to the recent glimpses of spring or maybe there’s an internal lightening and brightening occurring as I shake off the winter season, but the past few weeks, more so than usual, I have delighted in bright colors. Bold ensembles, taste-the-rainbow bowls of greens and grains, you name it.

I’ve have been drawn to lemon everything. Sliced lemons in my water, as decor for my tablescape, in my essential oil diffuser, and in my desserts!

Ever since I was a kid, I have L*O*V*E*D lemon bars! For me, it was like bright lemony sunshine in a dessert. The tangy sweetness has always been my favorite flavor profile, but lemon bars have not been amongst my adult baked goods.

I (mistakenly) thought they would be too much work, the crust in particular. After embracing a gluten-free, low sugar lifestyle, I favored muffins and breads as my creative comfort zone until a recently-inspired excursion to the grocery store.

During this spark of epicurean insight, I decided I would not be outwitted by a made-from-scratch gluten-free crust. I bought one 🙂 Storebought gluten-free crusts can be just as delicious as homemade and a heckuva lot easier!

After preparing the crust as its instructions directed, I poured in the lemon filling, baked for a quick 20, and enjoyed for days! Low sugar and refreshing offering just the right tanginess and perfect as a stand-alone dessert or topped with whipped cream or coconut cream, it’s become a daily staple! Try it out, make it your own, and share your style with us!

Easy Peasy Gluten-Free Lemon Bars

Yields 4-6 squares

Ingredients

  • 1 1/2 cups monk fruit extract granules, sugar or sweetener of your choice
  • 1/2 cup lemon juice (or the juice of ~4 lemons)
  • 2 tablespoons lemon peel grated
    Pro tip: Grate the lemons before you juice them.
  • 4 eggs lightly beaten
  • 2 Tbl gluten-free flour
    I have accidentally forgotten the flour, and they still turned out well. If you’re going grain-free with your crust, you can skip the flour and still have a delectable dessert!

Directions

  1. Preheat oven to 350F.
  2. Spray a 9×9 baking dish with nonstick spray.
  3. Press the glutenfree crust into the baking tin or baking dish of your choice, shaping a little bit of the crust up the sides.
  4. Bake for approximately 20 minutes or until slightly golden brown. Remove from oven and set aside.
  5. In a mixing bowl, stir together all of the filling ingredients until smooth.
  6. Pour mixture over the crust and bake for 20-25 minutes or until set in the middle. It may split like a pumpkin pie does, or you can insert a fork or knife to check. When the utensil comes out clean, you’re ready to go!
  7. Let cool on the counter for one to two hours, or as long as your self-control allows 🙂
  8. Cut into squares and top with powdered sugar, whipped cream or coconut ice cream, if desired.
  9. Best to store the squares in the fridge if you’re not immediately serving or plan to have leftovers.
  10. Enjoy!

We love seeing how you make our recipes your own. Share with us on social media or share this recipe with a friend looking for a light, healthy treat!

All the best for your health and happiness,

 

 

 

Gluten Free Snappy Apple Crisp is a Healthier Take on Apple Pie!

Gluten Free Apple Betty, Gluten Free Recipe, Apple Crisp

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

Ingredients

  • 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
  • ÂĽ c butter + 2 Tbl butter
  • 2 tsp ground cinnamon
  • ½ tsp sea salt, if unsalted butter

Optional:

  • 1 ½ Tbl lemon juice
  • 1 tsp nutmeg
  • 1 tsp cloves
  • Raisins

Directions

  1. Preheat oven to 350F and place skillet into oven as it heats.
  2. After 5-10 minutes, remove skillet and melt 1 Tbl of butter, spreading it around the sides and bottom.
  3. In a bowl with clean hands, pinch the sugar, oats, butter, cinnamon and sea salt together until it resembles crumbles.
  4. Place apples into skillet, spreading oat mixture onto the top.
  5. Bake for 40 minutes or until apples are tender and oats are browned slightly.
  6. 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!

Cheers to your Health and Holidays!

 

 

 

 

Too Good to Be True | A Gluten Free, No Sugar AND Decadent Dessert!

glutenfree, dairyfree, nutfree chocolate muffins or coffee cake with added antioxidants

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!

If it sounds too good to be true, we thought so, too, until we discovered Chef Danielle Shine’s Vegan Sweet & Healthy Chocolate (Eggplant) Muffins. After adding a little Sprout and Rosebud sparkle, we must say, of all our veggified recipes, this one takes the cake!

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

Serves 6-8

Ingredients

  • 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
  • 2 eggs
  • 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
  • ÂĽ 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!

Directions

  1. Chop eggplant into large chunks and steam.
  2. Pre-heat oven 400F.
  3. 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. 🙂
  4. Place lump of eggplant in food processor with dates, eggs, cacao, ground coffee, baking soda, baking powder, and salt.
  5. 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.
  6. Pour into food processor. 
  7. Add gluten free flour to processor, and blend until well combined, scraping down the sides when needed.
  8. Pour mixture into pre-greased baking tin.
  9. 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! 🙂 
  10. Remove from oven, leave to cool for a few minutes, then flip onto a wire cooling rack until ready to serve.
  11. 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!

Cheers to decadent gluten-free goodness!

Goes-With-Everything Peachiarry Compote

peach, chia, berry compote - perfect for dessert, breakfast, and dinner

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!

Try it at your next soiree!

Peachiarry Compote

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4

Ingredients

  • 2 cans sliced peaches in pear juice
  • 1/3 cup frozen organic raspberries
  • 1 tbsp natural sweetener of choice
  • 1 tbsp chia seeds

Instructions

  1. Drain most of the juice from the cans of peaches, leaving a few tablespoons of liquid.

  2. Stir peaches, juice, raspberries, chia seeds and sweetener together in a bowl.

  3. Let sit for ~10 minutes until chia seeds form a gel around them.

  4. Top dish or dessert, and serve!

We love hearing how you take these delicious, gluten-free recipes and make them your own! Tag us in your social post of your Peachiarry reveal, so we can see your creative and healthy choices!

S&R’s Roman Omelette

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!

Roman Omelette

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 1 head raw cauliflower
  • 1/2 one yellow onion, thinly sliced
  • 1 dozen cage free eggs, or 2 cups egg whites

Italian herbs and spices to taste; we used:

  • 1 tsp parlsey
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 1/2 tsp garlic
  • 1/2 tsp course black pepper
  • 1/2 tsp sea salt

Instructions

  1. Preheat the oven to 350F degrees.

  2. Spray or grease a large pie pan or casserole dish.

  3. Slice the head of cauliflower parallel to the base into half-inch steaks. If florets or pieces fall off, you can include them, too!

  4. Layer the cauliflower steaks and the onions in your pie pan or casserole dish.

  5. In a large bowl, beat the eggs with the herbs.

  6. Once fully beaten, pour over the vegetables in the pie pan or casserole dish.

  7. Bake for ~45 minutes or until the eggs have finished cooking and the top is slightly golden.

  8. Enjoy!

a scene of sliced cauliflower on a cutting board
Sliced cauliflower steaks replace the sliced potatoes in this new-world take on an old-world staple.
a casserole dish filled with cauliflower
Layered cauliflower and onion slices.
the casserole dish with the egg mixture added to cover the cauliflower
Make sure to cover all the cauliflower with the egg mixture.
The casserole dish cooked next to a serving of the omelette with a greens salad topped with grapefruit
The Roman Omelette is lovely for brunch or dinner, and can be paired with a simple greens salad, sautéed spaghetti squash, or simply as-is! Buon Appetito!

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!

 

 

Gluten Free Zucchini Bread

gluten free, baked goods, gluten free zucchini bread, atlanta health coach, fun in the kitchen, easy baked goods, kid-friendly

Cold weather and warm and savory dishes go hand in hand. This weekend, that “warm and savory” delight was gluten free zucchini bread (which might have become zucchini cake when I smeared a little cream cheese icing on it!)

This zucchini bread has a twist: apple sauce. A secret ingredient that adds a little sweetness and a little extra moisture! As with any recipe you’ll find on Sprout and Rosebud, the most important ingredient is you! So have fun with the recipe. Make it your own and enjoy!

Gluten Free Zucchini Bread

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1.5 cups gluten free flour of your choice
  • 1 medium-sized, raw zucchini, grated
  • 1/2 cup unsweetened applesauce
  • 1/4 cup butter or Earth Balance Buttery Spread
  • 1/4 cup molasses (or brown sugar)
  • 2 Tbl ground flax seeds
  • 3 eggs
  • 1.5 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp sea salt

Optional ingredients

  • raisins
  • crushed pineapple  you won't need the applesauce if you add pineapple
  • baby carrots cut the applesauce in half with this one
  • walnuts

Instructions

  1. Mix all ingredients EXCEPT gluten free flour until fully blended.

  2. Add the gluten free flour and blend only until wet. (If you over blend, the batter will become gummy.)

  3. Bake at 350F for 30-35 minutes. 

    You want the edges to be a little brown, but if you insert a fork, it shouldn't come out totally clean. Gluten Free goodies tend to get react differently than traditional. If you wait until the cake is so baked that the fork does come out clean, it'll be too dry once it cools.

Enjoy as is, or add an icing of your choice!

Bon appetit!

gluten free, easy recipe
Mixing the grated zucchini, cinnamon, flax seed, eggs, Earth Balance and apple sauce
gluten free baking tips, atlanta, health coach, baked goods
Blending the wet ingredients.
photo 3
The finished product!
zucchini bread, gluten free baked,
Et voila!

We love hearing how you adapt these recipes to make them your own! Tell us about it in the comments below or tag us  (@sproutandrosebud) in your next Zucchini Bread Bake on social media!

Pretty Fresh Pico!

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

Although we usually think of fresh salsa as a summer dish, this superfoodified, veggie-licious side item is perfect for fall, too! With tailgates and dinner parties sprinkling your fall calendars, consider this easy table-topper for your next soiree or potluck.

What You’ll Need
Makes 3 cups

1 orange, red or yellow pepper
– 1/2 of a small white or yellow onion
– 3-4 Roma tomatoes
– 1/4 cup fresh cilantro (1/2 of the typical bunch you find “pre-bunched” at the grocery store)
– 1 can of black beans
– 1 bag of frozen fresh corn
– 1/2 jalapeño pepper
– The juice of one lime
– Sea salt to taste

 

What You’ll Do

– Dice the pepper, onion & Roma tomatoes and put aside in a bowl

– Chop the jalapeño into tiny pieces and add to the bowl

– Squeeze the juice of the lime over peppers, onion and tomatoes

– Pour the frozen corn into a mesh strainer, and run water over the corn until no longer frozen (but still cold)

– Add the corn to the bowl

– Chop cilantro and add to the bowl

– Pour the black beans into the strainer and rinse, then pour into the bowl

– Mix all the ingredients

– Sprinkle sea salt to taste

– Enjoy as a salad topper or side dish!

 

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