Pumpkin Chia Pudding

20190312_153651What comes to mind when you think of a good snack? Do you envision lots of fruits and veggies, or are you more interested in processed convenience foods? We all know chips, candy, cookies, and ice cream are easier to reach for when hunger strikes, but if you want to be lean and healthy you need to make cleaner food choices. It can be a challenge discovering how to keep hunger at bay while living a fit lifestyle, but if you’re a foodie like me that still wants to succeed, you need to change your mindset towards eating. Even though processed snacks have to go, it doesn’t mean you’re no longer allowed to snack.

20190312_153925To stay fit and healthy while still enjoying food, start by arming yourself with nutritious snacks that can stand in for any sweet, savory, or crunchy craving that may arise. Take, for example, this pumpkin chia pudding. This recipe is super easy to make & will satisfy any sweet tooth without packing on the pounds. Unsweetened almond milk provides the pudding a low-calorie, dairy-free base, chia seeds give a fiber boost, while warm and aromatic pumpkin pie spice provides a nice depth of flavor to complement the pumpkin.

20190312_153809Even though pumpkin is a fall flavor and we are currently entering spring, this recipe is simply too good not to share. I initially developed it back in the fall when pumpkin was still in season, but thanks to canned pumpkin you can enjoy one of fall’s best flavors year round in this gluten-free, dairy-free, low-sugar, healthy snack. If you do opt to buy canned pumpkin over roasting your own fresh pumpkin, just be sure it is organic pure pumpkin and not pumpkin pie filling. If you have a sweet tooth and love anything pumpkin, I recommend you give this recipe a try. It’s a sweet treat that won’t hinder your progress to being lean!

PUMPKIN CHIA PUDDING

(Yield: 6 Servings)

Ingredients:

  • 2 cups Plain Unsweetened Almond Milk
  • ½ cup Pitted Dates
  • 1/3 cup Chia Seeds
  • ¾ cup Unsweetened Pumpkin Puree (fresh or canned)
  • ¾ tsp. Pumpkin Pie Spice
  • Pinch of Sea Salt
  • Cinnamon Sugar; for garnish (if desired)

 

Preparation:

  1. In a large jar or container with a lid, combine milk, dates, & chia seeds. Cover, shake well, & chill in the refrigerator for at least 4 hours, but no longer than 8 hours.
  2. Remove chilled mixture from the refrigerator & place in a blender. Process mixture on high speed until very smooth, about 2 minutes. Add pumpkin puree, pumpkin pie spice, & salt. Blend again until thoroughly combined. Divide among 6 (4 oz.) meal prep jars or store in one larger container. Refrigerate at least 1 hour more before serving. Store in the refrigerator for up to 5 days.

 

Nutrients Per Serving: 4 oz. Pudding

Calories: 104 Calories, Protein: 3 g.,

Total Fat: 4 g., Sat. Fat: 0.5 g.,

Fiber: 5 g., Sodium: 83 mg.,

Sugars: 9 g., Carbs: 16 g.,

Cholesterol: 0 mg

 

RECIPE ADAPTED FROM: C. LYONS
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

Skinny Chocolate Raspberry Cupcakes

20180309_182917Although we are well into the second week of March, I want to rewind for a moment to last month. February is traditionally dedicated to heart health and love and in honor of that theme I created this delicious, sweet treat that is healthier for your heart. I initially served these to my family for Valentine’s Day but have recently made them again as a high protein treat for post workouts. No matter if you add protein powder or just want a healthier treat, these cupcakes are perfect for serving yourself and your loved ones long after the 14th of February.

20180309_182958To make these cupcakes “skinny”, I replaced the traditional use of butter with mashed banana. To sneak in some whole-grains, I swapped whole-wheat flour for the typically used all-purpose. Before baking, each cupcake received a natural pop of red color from a few raspberries placed on top of the batter. This recipe makeover results in a delicious 88 calorie cupcake with no saturated fat, 2 grams of protein, and 1 gram of fiber. A sweet treat to share without any of the guilt!

20180309_182110Note: If you want to make these into protein cupcakes, add a scoop of your favorite chocolate or vanilla protein powder. This will result in each cupcake containing approximately 91 calories, 0 grams saturated fat, 4 grams protein, and 2 grams fiber, depending on the brand of powder. This recipe will produce approximately 24 cupcakes.

20180309_182724

Skinny Chocolate Raspberry Cupcakes

Ingredients:

  • 1 cup White Whole-Wheat Flour
  • 1 cup Cane Sugar
  • ½ cup unsweetened Cocoa Powder
  • ¾ tsp. Baking Powder
  • ¾ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 Large Egg
  • ½ cup Mashed Banana (about 1 Medium)
  • ½ cup Warm Water
  • ¼ cup Milk
  • ¼ cup Light Olive Oil
  • 1 tsp. Vanilla Extract
  • 1 ¼ cups Raspberries (about 72)
  • 1 scoop Chocolate or Vanilla Protein Powder (optional)

Preparation:

  1. Preheat oven to 350°. Line 24 regular size muffin cups with paper liners. Spray each paper liner with nonstick cooking spray. Set aside.
  2. In a large bowl, combine the flour, sugar, cocoa powder, baking powder, baking soda, salt, and protein powder (if using). In a different bowl, whisk together the egg, mashed banana, water, milk, oil, and vanilla. Fold the banana mixture into the flour mixture until combined.
  3. Scoop batter into the prepared muffin cups, filling each cup ¾ full. Drop 3 raspberries in the batter of each cup. Bake 20 minutes or until a toothpick inserted in the center of the cupcakes comes out clean.

 

RECIPE ADAPTED FROM: JESSIE SHAFER
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2018