No-Bake Banana Cranberry Protein Bites

20180207_102046If you have been a regular follower of this website you probably already noticed some changes to my content as of late. Since the inception of this blog, I have made some rather drastic lifestyle changes, which has undoubtably impacted my ability to bring a continuous influx of content. Previously I would make all kinds of desserts because my family would eat them and nothing would ever go to waste. Over the past year and a half, I have been focused on eating healthier, exercising, and avoiding all the sweets I used to indulge in. Although I still prepare sweets for special occasions, I have found it difficult to prepare desserts that I know will go to waste. I am trying to find outlets to take the items I would prepare so I can continue bringing familiar content and making sure nothing goes to waste, but in the meantime I will be focusing on content that is still sweet but may be a bit healthier than your liking.

20180207_102125With that said, I recently developed this plant-based protein bite to satisfy my sweet tooth and fuel my active lifestyle. As many of you well know, I have Crohn’s, which is a digestive disease. Although I tested negative for lactose intolerance, I have noticed that I feel better when I avoid using too many dairy products. For athletes, fitness enthusiasts, or anyone like myself that has digestive issues and food sensitivities, you will come to love the power of plant-based protein. Researchers have found that plant-based protein appears to be a more tolerable source of protein, and causes fewer incidences of negative effects on the gut. In a study that followed athletes that do not tolerate dairy very well, plant-based protein caused less bloating and gastrointestinal problems than whey protein.

In addition to the digestive benefits of plant-based protein, it also offers variability to your nutritional regimen. This is especially important if you are a big meat-eater like myself! So if you ever become serious about considering the use of plant-based proteins, just be sure to always first analyze any product for its amino acid profile. This profile will ensure it is a complete protein!

20180207_102108Of course you can always make your own plant-based protein products. A great place to start would be these moist and delicious protein bites. They will satisfy your hunger, sweet tooth, energy, and nutritional needs. The balance of high-quality proteins, carbs, and fats, as well as blood sugar balancing ingredients make these bites so healthy. I love to have them as a quick breakfast or a post workout snack. Although I prefer to make them into bites, they can also be cut into small bars or fun shapes like triangles. Store in an airtight container in the fridge for up to one month or in the freezer for up to three months.

No-Bake Banana Cranberry Protein Bites

Ingredients:

  • 2 Bananas; mashed
  • ½ cup Creamy Natural Peanut Butter
  • ½ cup Raw Coconut Nectar
  • 2 tsp. Pure Vanilla Extract
  • 1 ½ cups Oat Flour
  • 1 cup Old-Fashioned Oats; whole
  • 1 cup Buckwheat Flour
  • ½ cup Kasha
  • ¾ cup Dried Cranberries
  • ½ cup Shredded Coconut
  • 1/3 cup Chia Seeds
  • 2 tsp. Ground Cinnamon
  • ¼ tsp. Sea Salt

Preparation:

  1. In a food processor, place the bananas, peanut butter, coconut nectar, and vanilla. Pulse until mixture is well-combined and creamy.
  2. In a large mixing bowl, place the oat flour, oats, buckwheat flour, Kasha, dried cranberries, coconut, chia seeds, cinnamon, and salt. Mix together until just combined.
  3. Pour the mixture from the food processor into the large bowl. Use a rubber spatula or your hands to mix ingredients until they are combined together thoroughly.
  4. Line a 9-x-9 inch pan with parchment paper, allowing excess to hang over two of the sides so that the bars can easily be lifted from the pan once set. Using your hands, press the mixture evenly into the prepared pan. You can use a rubber spatula to smooth out the surface.
  5. Place the pan in the refrigerator for a minimum of 1 hour. This will allow the bars to firm up and hold their shape when cut. Once chilled, you can cut into squares, bars, triangles, or bites/nuggets.

 

RECIPE ADAPTED FROM: GINA HUDSON
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018

 

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Easy Chocolate Chia Pudding

20180201_145246Cold and flu season is in full force this year and it does not seem to be ending any time soon. Whether you turn on the news, go to social media, run into friends, or get a call from family, the topic of colds, flu, and feeling ill is going to be seen or heard. Luckily, I have yet to get sick this year (knock on wood). It is a great achievement considering I have Crohn’s Disease, which automatically puts me at a disadvantage in the fight against germs due to a weakened immune system. I attribute my ability to avoid illness to my healthy diet and lifestyle. I initially learned about nutrition in culinary school then again when I went back to school for my medical degree. Pair that with many years of research about my disease and I have learned a great deal about nutrition and how to naturally prevent illness and disease.

The first step is to understand the immune system/gut connection. A lot of people are unaware that about 70% of your immune system is in your gut. In your intestines there are hundreds of billions of bacteria living there. Most of the bacteria is good while some of it is bad. Once the bad bacteria begins to outnumber the good bacteria, that is when your immune system gets compromised and you are at more risk to get sick. The good news is you can have a lot of control over the ratio of bacteria by ensuring there is more good bacteria (aka probiotics) than bad bacteria. Now this does not mean I am recommending you run out and buy a probiotic supplement. You have many opportunities throughout the day to feed your gut immune-boosting foods like fruits, vegetables, beans, yogurt, spices, fresh herbs, and this easy and indulgent chocolate chia pudding.

20180201_145134Although a sweet and delicious dessert or snack, this pudding contains a quadruple threat of four specific ingredients (kefir, cinnamon, honey, cocoa) known to either feed the good bacteria or directly increase its quantity. Fermented foods like kefir are naturally rich in probiotics. Cinnamon, honey, and cocoa are all rich in antioxidants, anti-inflammatory, anti-viral, and anti-bacterial properties. These properties help build up your immunity by lowering the release of arachidonic acid from the membranes that surround the cells. This process also helps lessen inflammation, which is the leading cause of many chronic health problems and diseases. If you want a sweet treat that will also benefit your health, give this easy pudding recipe a try!

Easy Chocolate Chia Pudding

Ingredients:

  • 1 cup Plain 1% Kefir
  • ¼ cup Chia Seeds
  • 1 tsp. Pure Vanilla Extract
  • ½ tsp. Ground Cinnamon
  • 1 tbsp. Unsweetened Dark Cocoa Powder
  • 2 tbsp. Raw Honey
  • Dark Chocolate Chips; for topping

Formula:

  1. In a medium bowl combine the kefir, chia seeds, vanilla, cinnamon, cocoa powder, and honey. Cover and refrigerate overnight (or for at least 12 hours).
  2. When ready to serve, remove from the refrigerator and spoon into small bowls. Top each bowl with a few dark chocolate chips and serve.

 

RECIPE ADAPTED FROM: ERIN MACDONALD & TIFFANI BACHUS
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018

Ginger Lemon Pinwheel Cookies

20180101_144943Happy New Year everyone! I hope you all had a very enjoyable holiday season full of good food and quality time spent with family and friends. As we welcome 2018 we all have likely set goals or resolutions for the new year. For me it is to continue the resolution I set last year, which is to always keep progressing by trying new things out of my comfort zone. As simple as these cookies may seem, they certainly fit the mantra of pushing myself.

20180101_144922.pngYou see, I am a drop cookie person. I hate waiting for cookie dough to chill in the refrigerator because I love raw cookie dough. Therefore, the longer it hangs out in the fridge the more of it disappears before it ever has a chance to hit a baking sheet. Once the dough is adequately chilled then you have to flour counters and rolling pins and despite your efforts you still end up with a mess of dough stuck everywhere.  Although I tend to avoid the rolled out cookie dough types, I decided these pinwheels would be the newest addition to the holiday table along with the regular offerings. I used sheets of plastic wrap to roll out both batters to reduce mess and clean up. Although these cookies do require a patient baker, they are not as challenging as they appear. Things went a lot smoother than envisioned (even with a 4-year-old kitchen helper) and I was really impressed with the results. These cookies are a great combination of flavors and make for a beautiful cookie!

20180101_144906

Ginger Lemon Pinwheel Cookies

Ginger Dough Ingredients:

  • ¼ cup Unsalted Butter; softened
  • 1/3 cup packed Brown Sugar
  • ¼ cup Molasses
  • 1 Large Egg Yolk
  • 6 oz. (1 1/3 cups) All-Purpose Flour
  • ¾ tsp. Ground Ginger
  • ¾ tsp. Ground Cinnamon
  • ¼ tsp. Salt
  • 1/8 tsp. Ground Nutmeg
  • Dash of Allspice

Lemon Dough Ingredients:

  • 5 tbsp. Unsalted Butter; softened
  • 2/3 cup Granulated Sugar
  • 1 Large Egg White
  • 1 tsp. Lemon Extract
  • ¾ tsp. Vanilla Extract
  • 6 oz. (1 1/3 cups) All-Purpose Flour
  • ¼ tsp. Salt

Preparation:

  1. To prepare ginger dough: Place the butter and brown sugar in a medium bowl and beat with a mixer at medium speed until well combined. Add the molasses and egg yolk and beat until well blended. Combine flour, ginger, cinnamon, salt, nutmeg, and allspice and stir with a whisk. Add the flour mixture to the butter mixture and beat at low-speed just until combined. Wrap dough in plastic wrap and chill at least 30 minutes or overnight.
  2. To prepare the lemon dough: Place the butter and granulated sugar in a medium bowl and beat with a mixer at medium speed until blended. Add the egg white and beat until blended. Beat in the lemon extract and vanilla. Combine the flour and salt. Add the flour mixture to the butter mixture and beat at low-speed just until combined. Wrap dough in plastic wrap and chill at least 30 minutes or overnight.
  3. Unwrap chilled ginger dough and roll between sheets of plastic wrap into a 13 x 8 1/2 inch rectangle. Chill dough for 10 minutes. Meanwhile, unwrap the lemon dough and roll between sheets of plastic wrap into a 13 x 9 inch rectangle. Chill dough for 10 minutes. Carefully stack ginger dough on top of lemon dough, leaving a 1/2 inch border along one long edge. Starting with the long side without a border, roll up dough, jelly roll style. Seal the edges but do not seal the ends of roll. Cover with plastic wrap and freeze for 30 minutes.
  4. Preheat oven to 350°. Unwrap dough. Cut with a sharp knife into 40 slices that are about ¼ inch thick. Reshape the rounds, if necessary, or return dough to chill in the freezer. Arrange slices 1 inch apart on baking sheets. Bake, 1 batch at a time, for 8 to 9 minutes or until set and lightly browned. Cool on wire racks.

PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018

Easy Coconut Cardamom Macaroons

20171215_124810With the holidays comes a lot of shopping, a lot of baking, and a lot of rushing to get it all done. Although you envision a table full of different types of desserts, time may not always be on your side. If you need a easy cookie recipe to bulk up your offerings without wasting too much precious time than look no further than these coconut cardamom macaroons.

20171215_124340Flavored with vanilla and cardamom, these macaroons have an exotic sweet flavor that will surprise the taste buds of those expecting a traditional coconut macaroon. The coconut gives them their chewy, dense texture and the combination will be a surprisingly simple addition to your dessert table!

20171215_124430As a bonus to great ease and flavor, each cookie is only 3 grams of fat and 82 calories, making them a smart yet indulgent choice for the health conscious. This recipe will yield approximately 15 cookies. If you are baking the macaroons ahead of time, be sure to cool them completely on a wire rack then store in an airtight container for up to one week.

Easy Coconut Cardamom Macaroons

Ingredients:

  • 2 Large Egg Whites
  • ¼ cup Sugar
  • 1 tsp. Vanilla Extract
  • 1/8 tsp. Salt
  • 1/8 tsp. Ground Cardamom
  • 1 ½ cups flaked Sweetened Coconut

 

Preparation:

  1. Preheat oven to 325°. Line a large baking sheet with parchment paper. Set aside.
  2. Place egg whites in a medium bowl and lightly beat with a whisk. Add sugar, vanilla, salt, and cardamom and stir well with a whisk until foamy. Add coconut and toss well to combine.
  3. Loosely pack coconut mixture into a 1 tablespoon size measuring spoon. Turn out coconut mixture onto the prepared baking sheet (about 15 cookies). Bake for 20-23 minutes or until evenly golden. Remove from oven and cool on the pan for 3 minutes. Remove cookies from pan and cool completely on a wire rack. Enjoy!

 

 

 

RECIPE ADAPTED FROM: ANN TAYLOR PITTMAN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017

Gluten-Free Pomegranate Apple Protein Muffins

20171128_144623Mornings are not my friend. In fact, I don’t think there has ever been a day in my life where I have been a morning person. Since I am most definitely a night owl, it only makes sense that I do not want to spend time in the kitchen making breakfast.

20171128_144819To avoid skipping breakfast, which is the most important meal of the day, I whip up these amazing muffins on meal prep day. Then I have a quick and easy on-the-go treat that contains all the vital nutrients the body needs. On days that I do not have to be somewhere in the A.M., I will make a larger breakfast and enjoy these muffins as a post-workout snack.

20171128_144837I know it is easy for the brain to be fooled by the word “muffin” that these little gems are not healthy, but do not compare processed, overly sweet bakery muffins to these. Each of these muffins only contains 149 calories, 1 gram of saturated fat, 2 grams of fiber, and 5 grams of protein. Oat flour stands in for traditional wheat flour, making each muffin gluten-free and lower carb. There is no refined sugar added for sweetness, only raw, organic honey, which keeps the sugar content very low (only 10 grams). They are even vegetarian friendly! I like to make a large batch and store in the freezer, that way they do not spoil and you can pull one out as needed and warm it up quickly in the microwave. Quick, easy, satisfying, and made with flavors of the season. Enjoy!

 

Gluten-Free Pomegranate Apple Protein Muffins 

Ingredients:

  • 2 cups Oat Flour
  • 2 tsp. Ground Cinnamon
  • 1 ½ tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1/3 cup Chopped Walnuts; raw & unsalted
  • 2 Large Eggs
  • ¾ cup Milk
  • 5 tbsp. Raw Unfiltered Honey
  • ¼ cup Greek Yogurt
  • 1 Granny Smith Apple; peeled, cored, & diced
  • 1/3 cup Pomegranate Seeds

 

Preparation:

  1. Preheat oven to 400°. Line a 12-count muffin tin with paper liners. Set aside.
  2. In a large bowl, whisk together the flour, cinnamon, baking powder, baking soda, and salt. Add the walnuts and whisk again. In a small bowl, whisk the eggs, then stir in the milk, honey and yogurt. Add egg mixture to flour mixture and stir until just combined. Fold in apple and pomegranate seeds. Do not overmix. The mixture will be lumpy.
  3. Fill each muffin cup liner three-quarters of the way full with batter. Bake for 15 minutes or until a toothpick comes out clean when inserted in center. Let cool in tin for 10 minutes, then transfer muffins to a wire rack to cool completely.

 

RECIPE ADAPTED FROM: HEATHER BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017

Pumpkin Pie Pudding Bites

20171122_124753Thanksgiving is only a few days away which means holiday baking has already begun or is about to begin shortly. A staple of most American’s Thanksgiving feast is the pumpkin pie. Although I love a slice of traditional pumpkin pie with a dollop of whipped cream I also enjoy developing desserts inspired by classic flavors. This year I chose pumpkin pie and created these pumpkin pie pudding bites to suppress my creative itch.

20171122_124734Despite my love for pumpkin pie I understand it can be a difficult pie to master, especially for novice bakers. Anything custard based can be tricky and the smallest mistake can be all the difference between the perfect pie and disaster. Of course you can always buy a pie from the bakery or supermarket but many families enjoy the baking process and passing a dish they made themselves with love. That is where these pumpkin pie pudding bites can help. If you do not want to take on the task of baking a pumpkin pie from scratch but also do not want to miss out on the great taste that is pumpkin pie, these bites are the answer to all of your problems.

20171133Not only do these bites channel all the flavor and texture profiles of traditional pumpkin pie (with half the effort), they are also extremely portable and the perfect size for little fingers or those prone to overindulging. Try making them in place of a traditional pie if you need a quick last minute dessert, as a portion controlled offering for the health conscious, a mess free treat at the kid’s table, or as an interesting addition to your classic offerings.

Pumpkin Pie Pudding Bites

Ingredients

  • ½ cup Granulated Sugar; divided
  • 2 tbsp. Cornstarch
  • 1 ¾ cups Milk
  • 1 Large Egg
  • ½ cup canned Unsweetened Pumpkin
  • 1 tsp. Pure Vanilla Extract
  • ½ tsp. Ground Cinnamon
  • 1/8 tsp. Salt
  • 1/8 tsp. Ground Nutmeg
  • 2 pkg. Puff Pastry Shells
  • ¼ cup Chopped Walnuts
  • Dash of Salt
  • ¼ cup Heavy Cream

 

Preparation

  1. Combine 6 tbsp. sugar and cornstarch in a saucepan over medium heat. Combine the milk and egg and stir well with a whisk. Gradually add the milk mixture to sugar mixture, stirring constantly, and bring to a boil. Cook for 1 minute, stirring constantly, then remove from heat.
  2. Combine pumpkin, vanilla, cinnamon, salt, and nutmeg in a bowl, stirring well. Slowly add the pumpkin mixture to the milk mixture, whisking constantly. Place pan over low heat and cook for 3 minutes, or until thoroughly heated (do not boil), stirring constantly. Transfer pudding into a bowl and cover surface with plastic wrap. Chill.
  3. Meanwhile, line a baking sheet with foil and coat foil with cooking spray. Place the remaining 2 tbsp. sugar, walnuts, and dash of salt in a small skillet. Cook over low heat until the sugar dissolves and is golden, about 3 minutes, stirring frequently to coat nuts. Transfer nuts to the prepared baking sheet and cool completely. Once cool, coarsely chop nuts.
  4. Prepare puff pastry shells according to package directions. Cool completely. Place cream in a bowl. Beat with a mixer at high speed until stiff peaks form. Fill shells with chilled pudding. Top each filled shell with a dollop of whipped cream and chopped nuts. Serve immediately (if not serving immediately, wait to whip the cream and top bites).

 

RECIPE ADAPTED FROM: SUSAN RUSSO
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017

Peanut Butter Banana Protein Muffins

20171113_142923Muffins are a tasty treat with so many flavor possibilities that almost anyone can find at least one type to enjoy. Muffins are also a great convenience food, especially for those looking for a healthy snack or quick on-the-go breakfast. Unfortunately, they tend to get a bad reputation, all thanks to the hordes of mass-produced, processed impostors sold in stores. When you make your own at home, however, you can enjoy all the tasty goodness with real, wholesome ingredients you should be eating, like mashed fruit, Greek yogurt, nuts, and healthy oils.

20171113_143004I initially developed these peanut butter banana protein muffins to make one of my favorite breakfast options, peanut butter banana toast, more portable for busy mornings. When I have to get my hubby to work or my oldest daughter to school and no one feels like getting out of bed, these become a breakfast savior. I just pull them from the refrigerator or freezer, heat them up in the microwave for 15 seconds, and before you know it breakfast is served and out the door we go. For mornings that I have time to make breakfast, these become a great snack. If you are health conscious, these muffins are a delicious, flourless pre- or post-workout snack, due to the high protein content (peanut butter & Greek yogurt) and healthy carbs (oat flour) needed to fuel, repair, and rebuild the body. These muffins can be made ahead and stored in an airtight container at room temperature for about 4 days. You can freeze any that you have not used within that time period for up to 3 months.

20171113_142937I know some of you may still be skeptical. How can enjoying a delicious, sweet little muffin for breakfast or a snack be healthy? Well if you are still not convinced maybe the following example will help you understand a little better. Let’s pretend you normally have two slices of whole-wheat peanut butter banana toast for breakfast (I usually only have one but many typically have two slices). Two slices of whole-wheat bread, 2 tablespoons of natural peanut butter, one banana, and two teaspoons of honey will easily add up to almost 500 calories. One of these flourless muffins has less than 150 calories, 1.5 grams saturated fat, 5 grams of Protein, 2 grams of Fiber, 20 grams of carbs, and only 7 grams of sugar. I know it sounds too good to be true but it really is a healthier and super easy option. For those who are not concerned if they are healthy, I guarantee you will enjoy them just like you would any other sugar laden muffin!

Peanut Butter Banana Protein Muffins

Ingredients:

  • 2 cups Oat Flour (process 2 cups Old Fashioned Oats in a food processor until fine)
  • 1 tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 2 Large Eggs; divided
  • 2 tsp. Olive Oil
  • ½ cup plus 2 tbsp. Greek Yogurt; divided
  • ¼ cup Pure Maple Syrup
  • 1 tsp. Pure Vanilla Extract
  • 3 Bananas; divided
  • 2 tbsp. Natural Unsalted Peanut Butter

Preparation:

  1. Preheat oven to 350°. Line a 12-cup muffin tin with paper liners. Set aside.
  2. To prepare batter, mix flour, baking powder, baking soda, and salt in a large bowl. In a small bowl, whisk together 1 egg and oil. Stir in the ½ cup of yogurt, maple syrup, and vanilla. Add the egg mixture to the flour mixture and stir until just combined.
  3. Mash 2 ½ bananas and fold into the mixture until just combined and no white streaks of banana remain. The mixture will still appear lumpy.
  4. To prepare the filling, mash the remaining ½ banana in a small bowl. Stir in the remaining 1 egg, 2 tbsp. yogurt, and peanut butter until well combined.
  5. Fill one-third of each muffin liner with batter. Dollop 1 tsp. of filling into each liner. Divide the remaining batter evenly among the liners to cover the filling. Bake muffins for 18 to 20 minutes, or until a toothpick comes out clean when inserted into the center of the muffin. Let muffins cool in the tin for 5 minutes, then remove muffins from the tin and finish cooling on a wire rack.

 

RECIPE ADAPTED FROM: HEATHER BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017