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

(Yield: 16 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

 

Preparation:

  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.

 

Nutrients Per Serving: 1 Bar

Calories: 119 Calories, Protein: 3 g.,

Total Fat: 6 g., Sat. Fat: 4 g.,

Fiber: 2 g., Sodium: 56 mg.,

Sugars: 8 g., Carbs: 14 g.,

Cholesterol: 47 mg

 

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

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

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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

 

Salted Caramel Brownies

20171108_155227When one door closes another one opens, yet instead of focusing on the closed door, I ended up developing these delicious brownies. The journey began after a long weekend of performances for my daughter at our church’s annual festival, in which I had no time left to shop for food like I normally would. I did manage to squeeze in some time to brainstorm recipes I planned on developing for Thanksgiving, the first of which was to be a lighter & more portable spin on monkey bread. I knew I already had all the ingredients on hand, including the all important yeast.

20171108_155319Well fast forward a few days and I was ready to make monkey bread. I grabbed all my ingredients from the pantry, including the all important yeast, only to discover it had expired ages ago. Any other day I would have just put everything back and started over once I picked up some fresh yeast from the store. The reason I couldn’t do that this time was because my oldest daughter was so excited to bake something I just couldn’t say no.

IMG_20171108_1I quickly searched the pantry for ideas but all the recipes I had begun developing all required ingredients I had yet to purchase so I couldn’t start those either. I spotted some cocoa powder and immediately thought about brownies. I decided that brownies would be quick and easy for her to make and something I had everything on hand for. As an added bonus to my quick thinking, I could easily dress up the brownie base my daughter helped make with caramel, drizzled chocolate, and sea salt, making them decadent enough to share here with all of you. Crisis officially diverted!

20171108_155342So if you need a last-minute, crowd-pleasing dessert or something fun amd easy to make with your kids, these rich layered caramel brownies dusted in flakes of sea salt will not disappoint!

Salted Caramel Brownies

Brownie Ingredients:

  • 3.4 ounces (¾ cup) All-Purpose Flour
  • 1 cup Granulated Sugar
  • ¾ cup Unsweetened Cocoa Powder
  • ½ cup packed Light Brown Sugar
  • ½ tsp. Baking Powder
  • 6 tbsp. Unsalted Butter; melted
  • 2 Large Eggs
  • 1 tsp. Vanilla Extract
  • ¼ cup chopped Walnuts; toasted

Topping Ingredients:

  • ¼ cup (4 tbsp.) Unsalted Butter
  • ¼ cup packed Light Brown Sugar
  • 1 ½ tbsp. Evaporated Fat-Free Milk
  • ¼ tsp. Vanilla Extract
  • ½ cup Confectioners’ Sugar
  • 1 oz. Bittersweet Chocolate; coarsely chopped
  • 1/8 tsp. Coarse Sea Salt

 

Preparation:

  1. Preheat oven to 350°. Lightly coat an 8 x 8 inch metal pan with cooking spray. Set aside.
  2. To prepare brownies, combine flour, granulated sugar, cocoa powder, brown sugar, and baking powder in a large bowl. In a small bowl combine the 6 tbsp. melted butter, eggs, and 1 tsp. vanilla. Add the butter mixture to the flour mixture, stirring well to combine. Gently stir in the walnuts until just combined.
  3. Scrape batter into the prepared pan and spread evenly. Bake for 20 minutes, or until a wooden pick inserted in the center comes out with moist crumbs attached. Cool brownies completely in pan on a wire rack.
  4. Once brownies have cooled completely, prepare the topping. In a small saucepan, melt 4 tbsp. butter over medium heat. Add ¼ cup brown sugar and milk; cook for 2 minutes. Remove from heat and add vanilla and Confectioners’ sugar. Stir with a whisk until mixture is smooth. Working quickly, spread caramel mixture over brownies, spreading evenly to coat all areas. Let stand 20 minutes or until caramel has set.
  5. Once caramel has set, place chocolate in a microwave safe bowl. Microwave at 50% power for 1 minute, or until melted, stirring every 20 seconds. Once melted stir just until chocolate is smooth then drizzle over caramel topping. Immediately sprinkle with sea salt. Let stand until chocolate sets before cutting into squares.

 

 

RECIPE ADAPTED FROM: MAUREEN CALLAHAN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017

 

 

 

No-Bake Cherry Cheesecake Bars

20170629_102444If you haven’t already noticed, this summer I am all about the no-bake desserts. With limited time available and no desire to make the A/C work any harder than it already is, no-bake desserts are a perfect option. Not only are these cherry cheesecake bars an easy summertime treat but they are also a great addition to your 4th of July picnic or party.

As with every dessert I make I try to make it as healthy as possible without the taste being noticeably off. These bars are no different. Instead of a traditional graham cracker crust made with fattening butter, this crust is made with olive oil containing heart healthy fats and omega-3 rich walnuts. The walnuts add a touch of extra flavor to the crust to make up for the loss of richness when butter is cut from the equation. To keep saturated fat in check in the filling, regular cream cheese is swapped out for a blend of reduced-fat cream cheese and nonfat Greek yogurt. You can even make these bars gluten-free if you make the simple exchange of gluten-free graham crackers for regular.

20170629_102431Whether you want to pass a delicious dessert at an Independence Day themed picnic/party or simply desire an easy, no bake summer dessert for your family, these no-bake cherry cheesecake bars are sure to never disappoint!

No-Bake Cherry Cheesecake Bars

 

Ingredients:

  • Half of a 14 oz. box of Graham Crackers; preferably whole-wheat
  • ½ cup chopped Walnuts; toasted
  • ¼ cup Sugar
  • 1/3 cup light Olive Oil
  • 2 (8 oz.) pkg. Reduced-Fat Cream Cheese (Neufchatel); softened
  • 2 cups Plain Greek Yogurt
  • 6 tbsp. Confectioner’s Sugar
  • 1 tsp. Vanilla Extract
  • 2 cans Cherry Pie Filling (you may not need all of the 2nd can)

 

Preparation:

  1. Process graham crackers in a food processor until finely ground. Add walnuts and pulse until finely chopped. Transfer to a bowl and stir in the sugar. Drizzle with the oil and stir to combine. Press into the bottom of a 13-x-9 inch baking dish.
  2. Beat cream cheese, yogurt, confectioners’ sugar and vanilla in a medium bowl with an electric mixer until smooth. Spread evenly over the crust. Spoon the cherry topping over the filling until no filling shows through the topping. Cover and refrigerate until cold and set, about 3 hours. Cut into squares and enjoy!

 

RECIPE ADAPTED FROM: CAROLYN MALCOUN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2017

Skinny Bourbon Pecan-Date Bars

20161114_103250Halloween has come and gone in the blink of an eye and now Thanksgiving is just around the corner. Two quintessential Thanksgiving treats found on almost every family’s Thanksgiving table tend to be Pecan or Pumpkin Pie. I try to make one or the other every year and I also like to reinvent old flavors into new favorites. These bars are a re-invention of the traditional pecan pie. In the South, pecan pie traditionally gets spiked with a bit of bourbon but dates are usually not in the mix. The date palm across the street from our house currently dropping fruit gave some inspiration for the non-traditional addition and I must say it was a success.

20161114_103003One thing I dislike about pecan pie (or inspirations derived from it) is the mess. These bars are no different. They are sticky messes of deliciousness so I suppose it is all worthwhile in the end. If you do decide to prepare these keep in mind that they are just as sticky as a pecan pie and they can fall apart like a pecan pie if not allowed to properly set. In order to avoid some of the mishaps that may come from this I have a few simple suggestions. First, plan on making these at least a day in advance. This is beneficial in two ways. The first is that the bars are much easier to cut when they have had a chance to chill. The second is simply saving you time on Thanksgiving to devote to other items you can’t prepare in advance.

20161114_102718Unfortunately, sometimes when we solve one problem we ultimately create another. That is the case with chilling these bars. When they are chilled, they set up properly and allow you to cut them easily and uniformly. However, they are extremely hard to separate from the pan when cold. I do have a solution to this minor issue. Simply make sure that after these bars have cooled completely, run a knife around the outer edge to loosen the bars from the pan but refrain from cutting into portions before chilling. Chill the bars at least 3 hours but preferably overnight. Once fully chilled, you can cut into portions and not struggle to cut the edges from the pan when they are rock solid. The edges should slide away from the pan easily. Enjoy!!!

Skinny Bourbon Pecan-Date Bars

Crust Ingredients:

  • 4 ½ oz. All-Purpose Flour (approximately 1 cup)
  • 1/3 cup Light Brown Sugar; packed
  • ¼ tsp. Salt
  • ¼ cup Chilled Butter; cut into small pieces

Filling Ingredients:

  • ½ cup Light Corn Syrup
  • ¼ cup Molasses
  • 1/3 cup Light Brown Sugar; packed
  • ¼ cup Egg Substitute
  • 2 tbsp. All-Purpose Flour
  • 1 tbsp. Bourbon
  • 1 tsp. Vanilla Extract
  • ¼ tsp. Salt
  • 1 Large Egg
  • ½ cup chopped pitted Dates
  • 1/3 cup Chopped Pecans; toasted
  • Toasted Whole Pecans; for garnish

Preparation:

  1. Preheat oven to 400°. Coat an 11 x 7 inch baking pan with nonstick cooking spray. Set aside.
  2. To prepare the crust, whisk the flour, brown sugar, and salt together in a medium bowl. Add the butter pieces to the bowl and cut in using a pastry blender or two knives until mixture looks like coarse meal. Press the mixture into the bottom of the prepared baking pan. Bake for 12 minutes or until crust is light brown. Cool completely on a wire rack.
  3. Meanwhile prepare the filling. Reduce the oven temperature to 350°. In a large bowl whisk together the corn syrup, molasses, brown sugar, egg substitute, flour, bourbon, vanilla, salt, and egg. Stir in the dates and chopped pecans. Pour the filling over the prepared crust. Place the whole pecans on top of the filling to create a presentable pattern. Bake bars for 35 minutes or until set. Cool in the pan on a wire rack. Use a knife to separate bars from edge of pan. Cover and chill 3 hours or until firm. Cut into bars and serve.

NUTRITIONAL INFORMATION

(1 Bar)

 

bourbonpecandatebarsnutritionlabel

 

 

 

 

 

 

 

Weight Watchers: 5 Smart Points, 3 Points Plus, or 2 Traditional Points

 

RECIPE ADAPTED FROM: JULIE GRIMES BOTTCHER
PHOTOGRAPHY & STAGING: PETER MENDOROS

 

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2016