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

 

 

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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

 

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