Gluten Free Dark Chocolate Peanut Butter Bars

It’s game day here in the states! Super Bowl LIV! More than just a championship game for the sport of football, the Super Bowl has actually become an American tradition. It is a day when most of the country, whether fans of the sport or not, host watch parties with family and friends. It doesn’t matter if you come to cheer on your favorite team, watch the commercials, or simply count down the minutes to halftime, all attendees will likely have one thing in common…an over-consumption of FOOD. Spending the day devouring endless snacks and throwing alcohol back may sound like good fun for most, but for those like me trying to stick to a healthy lifestyle, it is especially difficult.

Although I’ve become rather good at saying no to unhealthy foods, sweets will always remain my weakness. In order to get through tougher days like today, I like to arm myself with healthier options. It is easy to walk into a party thinking you will not eat any of the food, but after taking in the delicious smells and spending hours watching those around you indulge in it all, it can be difficult to remain strong no matter how determined you are. That is why I always prepare clean, nutritious options to share. Not only do I give myself food to eat so that I do not starve or give in to temptation, but I also help spread better snack options to all attendees.

This year, I chose to make these gluten-free dark chocolate peanut butter bars as my super game day snack. A gluten-free crust layered with a crunchy peanut butter filling and finished off with a dark chocolate chip topping will quench any sweet craving when it strikes. A decadent dessert with zero-guilt and no “health food” taste. Anyone that is a peanut lover or is obsessed with chocolate will find satisfaction with these bars. So if you are looking for a last minute, healthier Super Bowl sweet, look no further than these bars!

Gluten Free Dark Chocolate Peanut Butter Bars

Ingredients

  • ½ cup Cane Sugar; divided
  • ½ cup Brown Rice Flour
  • ¼ cup Almond Flour
  • ¼ cup Unsweetened Cocoa Powder
  • 6 tbsp. Unsalted Butter; chilled & cut into cubes
  • 2 Eggs
  • 2 tbsp. Natural Unsalted Crunchy Peanut Butter
  • 1 tsp. Pure Vanilla Extract
  • ¼ tsp. Sea Salt
  • ¼ cup Unsweetened Shredded Coconut
  • 1/3 cup Dark Chocolate Chips; 70% or greater

Directions

  1. Preheat oven to 350°. Mist an 8 x 8 inch baking pan with cooking spray and line with parchment paper, leaving a 2-inch overhang on 2 sides. Set aside.
  2. In a food processor, blend 3 tbsp. cane sugar, brown rice flour, almond flour, and cocoa powder until combined. Add butter and pulse until a fine crumb forms, about 7 pulses. Press into the bottom of the prepared pan and bake until set, about 10 to 12 minutes.
  3. Meanwhile, in the bowl of a stand mixer (or in a medium bowl with a hand mixer), beat eggs, peanut butter, vanilla, salt, and remaining 5 tbsp. sugar on medium-high, until fluffy and doubled in volume, about 2 to 3 minutes. Beat in shredded coconut. Spread mixture over cooked crust. Bake for 8 minutes. Remove pan from oven and top with chocolate chips. Bake an additional 3 to 5 minutes more, or until filling has set.
  4. Cool bars completely on a wire rack. To serve, lift edges of paper and transfer to a board. Cut into 25 squares and serve.

Nutrition

Per Serving (1 bar): 100 Calories; 2 g. Protein; 6 g. Total Fat; 3 g. Sat. Fat; 1 g. Fiber; 24 mg Sodium; 6 g. Sugar; 9 g. Carbs; 22 mg Cholesterol

RECIPE ADAPTED FROM: M. WREN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2020

Almond Raspberry Peach Bars

The month of September has just begun and with it comes the harsh realization that summer is quickly coming to a close for another year. If you are a parent, it is likely your child has returned back to school, which means more time is likely to be spent at after school practices, events, or simply helping your kids with homework. With schedules much busier, it makes it even more important to have healthy breakfast or snack options on hand.

Although most of the country is jumping for joy at the introduction of all things fall flavored, I, on the other hand, am just not ready to dive in to everything pumpkin and apple. Sure, fall is my favorite season, thanks to all of the delicious flavors, but with it still being in the 90’s here in Florida, it is hard to let go of summer so easily. Since I still had a few peaches to use up and some raspberries I froze at peak season, I used this week’s meal prep to celebrate some great summer flavors one final time. Raspberries and peaches are favorites of mine during the summer months, so it was only natural that I would love a snack that contained both.

When deciding what to make as a base for these two flavors, I quickly narrowed it down to my two favorite meal prep options, muffins and bars. I usually prep one of the two each week as both are great grab & go options. I ultimately elected to prepare a bar, as I felt it would better showcase the beautiful fruit contained within. Bursting with beautiful red raspberries and diced peaches, these bars will make the perfect addition to your meal plan as a quick breakfast, afternoon snack, or dessert.

Almond Raspberry Peach Bars


Ingredients

  • ¾ cup White Whole-Wheat Flour
  • ½ cup Ground Almond Flour or Almond Meal
  • ¼ cup Coconut Flour
  • 1 tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 large Egg
  • 1½ cups Whole Buttermilk
  • 3 tbsp. Evaporated Cane Juice (Sucanat)
  • 1 tsp. Lemon Zest
  • 1 tsp. Pure Vanilla Extract
  • 1 cup Raspberries; mashed
  • ½ cup diced Peaches
  • 2 tbsp. Slivered Almonds or Pecans; toasted & chopped

Directions

  1. Preheat oven to 375°. Line a 7 x 11 inch glass baking dish with parchment paper. Set aside.
  2. In a large bowl, combine the whole-wheat flour, almond flour, coconut flour, baking soda, and salt. Set aside.
  3. In a small bowl, whisk the egg. Stir in buttermilk, evaporated cane juice, lemon zest, and vanilla. Add the egg mixture to the flour mixture and stir until just combined. Stir in the raspberries and peaches.
  4. Pour batter into prepared pan. Sprinkle with almonds or pecans. Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Allow the bars to cool in the pan for 5 to 10 minutes. Cut into 8 bars and serve.

Nutrition

Per Serving (1 Bar): 201 Calories; 6 g Protein; 11 g Total Fat; 2 g Sat. Fat; 5 g Fiber; 286 mg Sodium; 10 g Sugar; 22 g Carbs; 28 mg Cholesterol

RECIPE ADAPTED FROM: H. BAINBRIDGE
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Overnight Cinnamon Raisin & Banana French Toast Casserole

20190802_103345I don’t know about you but I LOVE breakfast!!! With a choice of eggs, bacon, sausage, pancakes, toast, biscuits, hashbrowns, or waffles, there is literally something for everyone. Or in my case, MANY somethings. The only problem I honestly have with breakfast is the time of day it is consumed. I have no shame in confessing that I’m not a morning person. I’ve always been a night owl since I was a kid and that hasn’t changed a bit into my adulthood. So what do you do if you love breakfast but hate waking up even earlier in order to make it? Well…you meal prep of course!

20190802_104436Meal prep, in my opinion, is ESSENTIAL for those needing to save time and wanting to stay healthy. It ensures you always have clean, nutritious foods on hand for those moments when you may not feel like preparing a meal, which for me, is usually at breakfast. To prevent the need for making a meal every morning, I usually just whip up a batch of muffins during meal prep, as it lasts me an entire week. This works for awhile but there comes a point when you need a change. This recipe was my answer for that needed change.

20190802_102438It all started with a bunch of spotted bananas and a loaf of raisin bread at its sell by date. If you know me personally, or have followed me for a while, you know I’m a big stickler when it comes to food waste. Sure I could have easily polished off the raisin bread on my own, but sadly, it would never fit my macros. Therefore, I had to find a way to use them both. That is when I came across a french toast casserole recipe and decided to modify the heck out of it to fit my nutrition goals.

20190802_103221The results were absolutely delicious. A big thumbs up from my husband and youngest daughter. They had no idea this was fit food. By exchanging refined white bread with whole-wheat cinnamon raisin bread, I was able to add nutrition and flavor. I then topped the first layer of bread with sliced bananas before covering with more bread and an egg/milk mixture. To add a touch of sweetness and texture, I sprinkled the top with an oat crumble before allowing the casserole to soak overnight. Quick, easy, delicious, and nutritious meal. If you love french toast but want to save time in the morning, you MUST give this recipe a try!

 

Overnight Cinnamon Raisin & Banana French Toast Casserole


Ingredients

  • ½ cup Old-fashioned Rolled Oats
  • ¼ cup White Whole-Wheat Flour
  • 5 tbsp. Light Brown Sugar; divided
  • ¼ tsp. Sea Salt
  • 3 tbsp. Unsalted Butter; melted
  • 14 slices Whole-Wheat Cinnamon Raisin Bread
  • 3 small Bananas; sliced
  • 6 large Eggs
  • 3 ¾ cups Whole Milk
  • 2 tsp. Pure Vanilla Extract
  • 1 tsp. Ground Cinnamon

Directions

  1. Coat a 13 x 9 inch baking pan with nonstick cooking spray. Set aside.
  2. In a medium bowl, stir together the oats, flour, 3 tbsp. brown sugar, and salt until combined.  Add butter and stir until moistened. Set aside.
  3. Arrange 7 slices of bread in a single layer in the prepared pan (2 rows. 3½ slices per row). Top with banana slices in a single layer and then top with the remaining 7 slices of bread in a single layer.
  4. In a large bowl, whisk the eggs. While continuing to whisk, slowly pour in the milk until combined. Whisk in the vanilla, cinnamon, and remaining 2 tbsp. of brown sugar. Pour mixture over bread and then sprinkle evenly with oat mixture. Cover with foil and refrigerate overnight.
  5. Preheat oven to 350°. Remove foil and bake for 50-55 minutes, or until bread is puffed up and egg mixture is set. A small amount of liquid in the center is okay as it will firm up as it cools. Cool on a wire rack for 10 minutes before serving.

Nutrition

Per Serving: (1 Square) 261 Calories; 10 g Protein; 10 g Total Fat; 4 g Sat. Fat; 4 g Fiber; 232 mg Sodium; 15 g Sugar; 33 g Carbs; 108 mg Cholesterol


 

RECIPE ADAPTED FROM: J. O’HARA
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Skinny Coconut Lime Bars

20190610_161750Welcome to summertime! A period of the year when the sun’s out longer, temperatures seem to get hotter by the day, kids have finished school, and a taste for the tropics spreads throughout the country. Although the official start of summer is still over a week away, summer vibes are already in full swing.

20190610_161621As many hit the roads or hop on planes to make the most out of their summer vacations, my family will be having fun locally this year. After all, we already live in a tourist mecca that gives us much to see and explore in our own backyard so why not utilize it. We will be frequenting Walt Disney World and the beaches voted best in the U.S., so nothing to complain about. We do plan to vacation next year so I have a year to daydream of all the fun places I want to explore next.

20190610_161422If you’ll be like me, dreaming of destinations rather than experiencing it first hand, try venturing out to places unknown with your taste buds. A great way to experience other places in the world without traveling is through a culture’s food.

For example, if getting whisked away to the islands is your dream, then try making these skinny coconut lime bars. Enjoy the flavors of the tropics, zesty lime and creamy coconut, all without wrecking your hard-earned summer bod. So kick back, put the lime in the coconut, and whisk it all up into a delicious, sweet summer treat!

 

Skinny Coconut Lime Bars


Ingredients

  • ½ cup Coconut Flour
  • ½ cup White Whole-Wheat Flour
  • 1¼ cups Pure Maple Flakes; divided
  • ¼ tsp. Sea Salt; divided
  • ¼ cup Coconut Oil; room temperature
  • 4 Large Eggs
  • 1 tbsp. Lime Zest; finely grated
  • ½ cup Fresh Lime Juice (about 5 limes)
  • ¼ cup Unsweetened Shredded Coconut; lightly toasted

Directions

  1. Preheat oven to 350º. Mist an 8×8 inch baking pan with cooking spray. Line the pan with parchment paper, using a length of paper long enough to partly cover the sides of the pan for easy removal. I recommend not skipping this step as it will be more difficult to get the bars out of the pan.
  2. In a medium bowl, combine coconut flour, white whole-wheat flour, ¼ cup maple flakes, & 1/8 tsp. sea salt. Stir to break up any lumps. Use a pastry cutter to blend in oil until the mixture resembles a coarse crumb. Press evenly into prepared pan. Bake until crust is golden, 8 to 10 minutes.
  3. Meanwhile, in a large bowl, combine eggs, remaining 1 cup of maple flakes, lime zest, lime juice, shredded coconut, & remaining 1/8 tsp. sea salt. Whisk until well combined, about 30 seconds.
  4. Pour egg mixture over baked crust and return to the oven. Bake until filling is set, about 10 to 12 minutes. Remove from oven and place on a wire rack to cool completely.
  5. Once bars have cooled, run a knife around the edges of the pan to loosen. Grab the excess parchment paper and lift the bars out of the pan. Place on a cutting board and cut into 16 squares to serve.

Nutrition

Per Serving (1 Bar): 119 Calories; 3 g Protein; 6 g Total Fat; 4 g Sat. Fat; 2 g Fiber; 56 mg Sodium; 8 g Sugar; 14 g Carbs; 47 mg Cholesterol

RECIPE ADAPTED FROM: M. WREN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Gluten-Free Chewy Apple Pie Bars

20190108_174442Hello everyone! To all of my followers, I know it’s been a long time since you’ve heard from me. I’ve been extremely busy this past year with the creation of my new small business & it has unfortunately kept me from doing any content for this website. Thankfully, now that I’ve gotten into a rhythm in my business, I’m back to share content with you once again.

I will admit my content going forward will have a slight shift in focus. I will still be posting up baked goods as always, however they will be more nutritious in nature. As my life has changed to a healthier lifestyle, this website will have to change along with it. I hope you will all enjoy what is to come. I’m extremely excited to be back & I hope to expand this website even larger in the future…so stay tuned!

20190108_174231For my first post back, I’m sharing with you the first healthy snack bar I ever created. The story behind this recipe coincides with the beginning of my journey to losing fat & getting healthier. At the time I started my journey, I did not have the finances to buy all of the fancy snack bars you find in health food stores, so what I did was I created my own from home. Later I would come to find out, as I became more educated in nutrition, that I wasn’t just saving money, I was also avoiding a lot of harmful ingredients that get hidden in processed health food products. So if you want to enjoy healthy snacks, even if you’re not on a budget, the best way to go is make them yourself.

20190108_174413These chewy apple pie bars are the perfect make & take snack. They are freezable, gluten-free, vegetarian, & come together quickly. Taking only about 10 minutes of prep time, you can pop one in your lunch box or gym bag for a sweet snack on the go in no time. When you arm yourself with nutritious snacks, you can always keep hunger at bay!

Chewy Apple Pie Snack Bars

*Makes 12 Bars

Ingredients:

  • 1 cup Pitted Dates
  • 1 cup Unsweetened Dried Apple Slices
  • 1 cup Unsalted Walnuts
  • 1 tsp. Ground Cinnamon
  • ½ tsp. Ground Ginger
  • ¼ tsp. Ground Nutmeg

 

Preparation:

  1. Line a 4 x 8 inch pan with parchment paper. Set aside.
  2. In a large food processor, combine the dates, apples, and walnuts. Process until a fine crumbs form, about 1 minute. Add the cinnamon, ginger, and nutmeg. Continue to process until mixture is very soft and easily holds together when pinched, about 3 to 4 minutes.
  3. Press dough into prepared pan. Cover and refrigerate for at least 2 hours, or until firm. Cut into 12 snack size bars (2 x 1¼ in. each). Wrap each bar individually and keep refrigerated (5 days) or freeze (1 month).

 

Nutrients Per Serving: 1 Bar

Calories: 119, Protein: 2 g.,

Total Fat: 6 g., Sat. Fat: 0.5 g.,

Fiber: 16 g., Sodium: 23 mg.,

Sugars: 12 g., Carbs: 16 g.,

Cholesterol: 0 mg

 

RECIPE ADAPTED FROM: C. LYONS
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

 

 

Almond Butter Snack Bars

20180511_185312Time. There never seems to be enough of it, and if you’re always on the move or always busy, it’s a guarantee you’ll be looking for something quick to snack on. Don’t settle for unhealthy processed food or overpriced snack bars when you can quickly make your own moist, healthy, and delicious ones at home for less.

20180511_185130It doesn’t matter if you’re a beginning cook or well advanced in the kitchen, these bars are quick and simple to make. Invest a short amount of time preparing them each week and you’ll be rewarded with a week’s worth of healthy snacks, on-the-go breakfasts, or dessert bars at a fraction of the cost you’d pay for processed, pre-made fare. They are only $1.15 per serving if you bake them in a 9×9 inch baking pan, which will yield approximately 16 bars. If you try to compare the quality to anything in the stores, I guarantee you’ll be paying at least $3-5 per serving, making these bars extremely budget-friendly!

20180511_185024If you do elect to give this recipe a go, be sure to store the bars in an airtight container. They will keep in the refrigerator for one month or up to three months in the freezer. Simply leave a bar out at room temperature for a few minutes to warm up before you devour it or give a quick zap in the microwave if you’re short on time. At 9 grams of protein and 6 grams of fiber, these bars will satisfy your hunger, give you energy to keep up with your busy lifestyle, and ensure you’re meeting your nutritional needs. Each bar contains high-quality protein, carbs, and fats, as well as blood-sugar balancing ingredients to keep you in tip top shape. So find some time to unwind and have fun preparing a delicious and good for you treat!

 

Almond Butter Snack Bars

 

Ingredients:

  • ½ cup raw Agave Nectar
  • 2/3 cup Almond Butter
  • 2 tsp. pure Vanilla Extract
  • 1 cup Oat Flour
  • 1 cup Old-Fashioned Oats; whole
  • 1 ¾ cups soaked & dehydrated Buckwheat Groats or Kasha
  • 1/3 cup Chia Seeds
  • 1 tsp. Ground Cinnamon
  • ¼ tsp. Sea Salt

 

Preparation:

  1. Line a 9×9 inch pan with parchment paper, leaving excess hang out two of the ends so the bars can easily be lifted from the pan.
  2. Place the agave, almond butter, and vanilla in a bowl. Stir mixture rapidly until well-combined and creamy.
  3. In a large bowl, combine the oat flour, oats, buckwheat/kasha, chia seeds, cinnamon, and salt. Mix together until just combined.
  4. Pour the almond butter mixture into the bowl with the flour mixture. Mix together until thoroughly combined.
  5. Using your hands (make sure they are super clean or use gloves), press the mixture evenly into the prepared pan. Use a rubber spatula to smooth out and ensure the entire pan has an even surface.
  6. Cover and place the pan in the refrigerator for a minimum of 1 hour to allow the bars to firm up and hold their shape for cutting. Bars can be left at room temperature up to 3 days but are best kept in the refrigerator (1 month) or freezer (3 months). If freezing, be sure to cut bars before storing in freezer.

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

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018

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