Apple Pie with Oat Pecan Topping

A few weeks ago we officially hit winter, yet I can honestly say I’m not ready. From as far back as October, the weather here in central Florida has been all over the place. It has either been too hot, too cold, or even rainy for days in a row, despite it supposedly being the dry season. There was honestly never a day where I could enjoy the flavors of autumn and have it feel like it was actually autumn outside. But since fall happens to be my favorite season, I decided to celebrate it today with my ultimate fall comfort dessert, apple pie. Apple’s seasonality may peak in fall, but thankfully you can always find this fruit’s warm, inviting colors year round in practically every store. This means, no matter the time of the year, you can always serve a delicious apple pie. To free me from the guilt associated with possible year round pie consumption, I’ve spent the past two months cleaning up and testing this recipe so that it can fit into any healthy lifestyle.

While apple pie is certainly not the worst dessert for your health, there is definitely a lot of room for improvement. So to begin the process of making this pie healthier, I had to first look at what makes it so desired and how those elements affect nutrition. This would then give me a foundation of what I could cut and what I needed to retain in order to improve the nutrition content without sacrificing taste. A traditional apple pie aims to please with a rich, flaky pastry crust on both the bottom and the top to encase the filling. This may taste delicious, but it also translates to a lot of fat (typically from shortening), and empty calories from heavily processed white flour. To avoid the downsides of a typical crust while also saving time, I opted for a frozen whole-wheat crust from my local organic market. The crust is made from whole wheat pastry flour and safflower oil, which boosts nutritional content, adds a bit of extra flavor, and contains less protein than regular flour, thus preventing the crust from getting tough and chewy. Since a lot of the calories in an apple pie come from the crust, I chose to ax the top layer altogether and go with a Dutch-style blend of oats, pecans, and cinnamon. This adds a nice texture to the pie, removes unnecessary calories/fat, and eliminates any stress that dealing with pie dough creates.

Once the pie crust was in order it was time to tackle the filling. Since apples are the star of the recipe, choosing the right variety is key. In my eyes, the definition of the perfect apple is crisp yet soft while also having a proper balance of sweet and tart. The Golden Delicious variety fits all of this criteria, providing the familiar, comforting taste we all know and love while also being easy to find in any supermarket. As a bonus, since Golden Delicious apples are not overly tart, I was able to cut the amount of added sugar this recipe needed significantly without sacrificing a pleasantly sweet filling. I opted for raw cane sugar as my added sweetener over a liquid sweetener like honey or a non-cane source such as maple sugar. The reason for this is due to the role sugar plays in fruit pies. Sugar influences how the juices in the pie thicken, making raw, organic cane sugar the better option. In addition to the type of sugar, I also relied on the help of tapioca flour and the natural thickening agent in apples, pectin, to ensure that my filling was neither too jelly-like or watery. To prevent some of the other common issues apple pies often face, like burnt crust or raw apples, I made sure to keep the apple slices thin, only about 1/8 of an inch thick. This step ensures that the crust gets cooked properly and the apples get tender, yet still offer some resistance when pierced (we aren’t making apple sauce here). To put the final touch on the filling I needed to add depth of flavor. I kept it simple and added just a bit of spice with cinnamon. The result was a delicious, healthy new take on a classic.

Making an apple pie can be intimidating, especially one that is designed to be healthier, but it is really not as difficult as it seems. Like anything else in life, take your time and enjoy the process. This apple pie is worth every bit of effort, as it tastes just as good as a traditional recipe but slashes calories, fat, carbs, sodium, and cholesterol in half, greatly reduces sugar, and increases the fiber content of each slice. Pie making is very much a labor of love and your body will love you for treating it with this healthier take on apple pie!

Apple Pie with Oat Pecan Topping


Ingredients

  • 1 Prepared Whole-Wheat Pie Crust; fresh or frozen
  • 6 Golden Delicious Apples; peeled, cored, & thinly sliced (1/8 in. thick)
  • ½ cup Raw Cane Sugar
  • ¼ cup Tapioca Flour
  • 1 tbsp. Apple Cider Vinegar
  • 1¼ tsp. Ground Cinnamon; divided
  • ¼ tsp. Sea Salt
  • 1 oz. Unsalted Raw Pecans; chopped
  • ¼ cup Old-Fashioned Rolled Oats

Directions

  1. Preheat oven to 425°. Place prepared pie crust on a rimmed baking sheet. If using a roll-out variety of prepared pie crust, mist a 9 inch pie dish with cooking spray and then roll out dough into pie dish. Crimp sides down with a fork. Set aside.
  2. In a large bowl, stir together the apples, cane sugar, tapioca flour, vinegar, 1 tsp. cinnamon, and salt until combined.
  3. In a small bowl, stir together pecans, oats, and remaining ¼ tsp. cinnamon. Set aside.
  4. Spoon apple mixture into crust and spread evenly. Sprinkle pecan mixture over the top of the apple mixture. Cover top of pie loosely with foil. Bake in the center of the oven for 15 minutes, then reduce the temperature to 350° and continue baking until liquid is bubbling, crust is golden brown, and apples offer only slight resistance when pierced, about 45 to 55 minutes. Remove foil and cool on a wire rack. To serve warm, cool at least 20 minutes. For a cleaner slice, wait at least 2 hours before serving.

Nutrition

Per Serving (1 Slice): 257 Calories; 3 g Protein; 8 g Total Fat; 1 g Sat. Fat; 5 g Fiber; 146 mg Sodium; 25 g Sugar; 46 g Carbs; 19 mg Cholesterol.

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

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2020

Gluten-Free Salted Caramel Cookies

Every new year can be a new you! It’s a common phrase that gets slung around this time of year. A time when the calendar resets as does our motivation to become better than who we were the previous year. It is a time when we make resolutions, set higher goals, and create plans of action to achieve those goals. As much as this phrase applies to most people around the world come January 1st, it has never been a thing for me. Sure I have goals I want to achieve, but it has never taken a specific time of the year to motivate me. I have always been a person that once I set my mind to something I start acting upon it. I don’t say things like “I will start this tomorrow” or “I will wait until next week”. Once I have something in mind I won’t wait a single moment more to start executing it in some capacity. That is how I started this website, that is how I re-branded this website, and that will be how I continue to operate this website.

Now you may be wondering what all this has to do with some cookies? You see, back in 2016 I had my second daughter and I was totally happy to have expanded my family but I was also completely miserable. I was morbidly obese, fatigued all the time, and just all around blah. This website was my therapy. I relied on the taste of good food to comfort me and writing about it continued to remind me of the feeling I got while eating it. Problem is, that high was always short-lived and never solved the real issues I was facing. In an attempt to extend the good vibes, I would just create more and more content. It got to a point where each year I would spend the entire time between Thanksgiving and Christmas preparing countless cookie recipes to share on this website, which I would of course indulge in thereafter. It was an endless cycle of self-torture. That is until I decided to make a change. It may not have happened for the new year but it would go on to change every year thereafter.

Since August of 2016 I have lost over 120 pounds and am in the best shape of my life. As great as this process has been, midway through my journey I realized that I had lost something along the way, that being this website. Since I no longer relied on food as therapy I was no longer making unhealthy desserts all the time, therefore leaving me with nothing to write about. It took me several months of being on hiatus until I finally realized that I could start over with a new philosophy. Just as I had hit a reset button on my life I could also hit the reset button on this website. The old desserts I used to love but had come to see as the enemy would once again become my friends, only this time as inspiration. A new mission had been born. A mission to create clean, delicious, and nutritious desserts that would fit my new healthy lifestyle while also keeping this website alive for all of you.

This year I may not have spent weeks preparing countless batches of unhealthy cookies to present to you over the holidays, but I do bring you this gem. It is not the lightest of recipes, but it is a lot more nutritious than any other holiday cookies you will find, which is still a win in my book. To achieve a moist yet gluten-free cookie base, I started with a blend of almond and coconut flours. To add delicious flavor and a slightly chewy texture, I created a healthier salted caramel using coconut milk and Sucanat. Lastly, for an elegant presentation, I topped each cookie off with a candied pecan. If you seek an indulgent, yet clean treat, look no further than these chewy, salted caramel cookies!

Gluten-Free Salted Caramel Cookies


Ingredients

  • 2 tbsp. Pure Maple Syrup
  • ¾ cup Sucanat plus 2 tbsp.; divided
  • ½ cup Raw Unsalted Pecans
  • ½ cup Coconut Milk
  • 3½ tsp. Pure Vanilla Extract; divided
  • ½ tsp. Sea Salt
  • 2½ cups Almond Flour/Meal
  • 1 tbsp. Coconut Flour
  • ½ tsp. Baking Soda
  • ¼ cup Coconut Oil; melted
  • 2 tbsp. Raw Honey

Directions

  1. Preheat oven to 375°. Line 2 large baking sheets with parchment paper. Set aside.
  2. To prepare candied pecans: Place a small saucepan on medium heat. Add maple syrup and 2 tbsp. Sucanat. Heat, stirring constantly, until mixture begins to boil and Sucanat dissolves, about 1 minute. Remove pan from heat and immediately add in pecans. Stir until pecans are fully coated. Spread pecans evenly on one of the prepared baking sheets. Set aside to cool, at least 5 minutes.
  3. To prepare caramel sauce: Place a small saucepan on medium heat. Add coconut milk and ¾ cup Sucanat. Bring to a simmer, stirring constantly. Once mixture begins to boil, add 1½ tsp. vanilla and salt, stirring constantly. Cook caramel until thickened and a reddish brown color, about 4-5 minutes. Remove from heat, pour into a glass bowl, and set aside to cool for at least 5 minutes.
  4. To prepare dough: In a medium bowl, combine almond flour, coconut flour, and baking soda until well blended. In a small bowl, whisk together oil, honey, and 2 tsp. vanilla. Pour the contents of the small bowl (wet ingredients) into the contents of the medium bowl (dry ingredients) and blend with a fork until a dough forms. Add ½ cup of the caramel sauce to the dough and mix until well blended.
  5. Drop 1 tbsp. of dough at a time onto a large parchment-lined baking sheet, leaving about 2 inches between each cookie. Bake for 7 to 9 minutes. Remove from oven and set aside to cool on baking sheet. Once cool, use a spoon to dab the tops of each cookie with the remaining caramel sauce. Place one candied pecan on each cookie. Store in an airtight container for 3 days. Use extra candied pecans on salads, over yogurt, in oatmeal, or as a sweet snack.

Nutrition

Per Serving (1 Cookie): 242 Calories; 4 g Protein; 17 g Total Fat; 7 g Sat. Fat; 3 g Fiber; 123 mg Sodium; 15 g Sugar; 19 g Carbs; 0 mg Cholesterol

RECIPE ADAPTED FROM: K. KLEIN
PHOTOGRAPHY & STAGING: PETER MENDOROS

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Pumpkin Pie Bread

During the holiday season, there are a few signature items that will come to the mind of almost anyone. Pumpkin pie happens to be one of those items. Whether you enjoy it at Thanksgiving, Christmas, or both, it is on the menu of most households at some point towards the end of each year. My family always enjoys pumpkin pie at Thanksgiving, but this year I decided to shake things up and serve this delicious, healthier bread instead.

As much as I love a traditional pumpkin pie at the holidays, I also love to try new, cleaner items inspired by the flavors I already know and love. Luckily, cans of organic puree are very cost effective this time of year, allowing me to get rather creative and try some fun, pumpkin-centric dishes. Not just limited to desserts, pumpkin has found its way into my soup, pasta sauce, Greek yogurt, and morning oatmeal. Whether savory or sweet, I love me some good ole pumpkin. But you don’t need to be pumpkin’s #1 fan to love this bread. Other than the traditional pie, it really doesn’t get much more classic than this moist, sweet loaf of pumpkin bread.

Just like the tried and true methods of traditional pie recipes, this bread is infused with the flavors of warm fall spices and is perfect for the chilliest time of year. But besides being chilly outside it is also the busiest time of year. So if you find yourself strapped for time (who doesn’t), this recipe will be your best friend. In fact, it should be the spokesman for all quick breads, as it truly requires minimal time and energy. Simply combine dry ingredients, add wet ingredients, mix, and bake. The easiest snack, brunch treat, or dessert to have on hand, especially for those unexpected guests who suddenly drop on by. If you double the recipe, you can easily have an extra loaf to give as a gift at Christmas, or you can make individual muffins to place on the kids table for easy holiday snacking.

With all of the good qualities this bread already possesses, it’s hard to believe that it is also clean and works perfectly into the meal plans of those living a healthy lifestyle. Unlike traditional recipes, this pumpkin bread does not have hidden, unhealthy fats or loads of processed white sugar. Instead, it uses minimally processed Sucanat to satisfy sweet tooth’s while cutting the amount of sweetener needed from a whopping 1½ cups (on average), all the way down to just ¾ cup. By not overloading this bread with sugar, it keeps calories low and helps to mitigate the rapid spike and fall of blood sugar levels, which can cause you to crave more sugary foods or feel sluggish after eating them.

But just as it is important to remove unhealthy items from a recipe to make it better, it is also important to add back in the proper nutrition the recipe was initially lacking. To do this, I started by packing in as much pumpkin as I could. Doing so provides moisture for very few calories (only 30 per cup) and less fat, while still creating a tender texture. The addition of pumpkin also adds a good amount of beneficial nutrients, including potassium, vitamin C, and beta-carotene. Beta-carotene is particularly important, as it is an antioxidant responsible for fighting harmful inflammation that’s known to cause problems as small as wrinkles or as serious as chronic disease.

Once I had added enough pumpkin for flavor and nutrition, I moved on to the flour. Most recipes use all-purpose, which is heavily processed and contains less nutrients as a result. I opted for white whole-wheat flour, as it provides more nutritional value without altering the taste too much. In fact, add in the final quality of classic pumpkin bread, the rich, warm spices, and I bet you won’t even be able to detect the healthy tweaks. The molasses-like flavor profile of Sucanat complements the spices beautifully, making for a delicious, healthy bread sure to be a success at any holiday function!

Pumpkin Pie Bread


Ingredients

  • Olive Oil Cooking Spray
  • 1¾ cups White Whole-Wheat Flour
  • ¾ cup Sucanat
  • 1 tsp. Baking Soda
  • 1 tsp. Pumpkin Pie Spice
  • ¾ tsp. Ground Cinnamon
  • ½ tsp. Ground Ginger
  • ½ tsp. Sea Salt
  • 1 Large Egg
  • 2 Large Egg Whites
  • 1 cup Pure Pumpkin Puree
  • ½ cup Whole Milk
  • ¼ cup Olive Oil

Directions

  1. Preheat oven to 350°. Coat a 9 x 5 inch bread pan with cooking spray. Set aside.
  2. In a large bowl, whisk together the flour, Sucanat, baking soda, pumpkin pie spice, cinnamon, ginger, and salt. In a separate large bowl, lightly whisk the egg and egg whites. Add in the pumpkin puree, milk, and oil, whisking until combined.
  3. Add the contents of the second bowl (wet ingredients) to the contents of the first bowl (dry ingredients) and stir gently until the flour is moistened. Transfer contents to the prepared pan and spread out smoothly.
  4. Bake bread in the center of the oven for 50 minutes, or until the top and edges have browned and a toothpick inserted in the center comes out with just a few moist crumbs. Cool bread in pan for 10 minutes, then transfer to a wire rack to cool completely. Cut in to 12 slices to serve. Keep at room temperature in an airtight container for 2 days, refrigerated for 1 week, or frozen for up to 1 month.

Nutrition

Per Serving (1 Slice): 169 Calories; 4 g Protein; 6 g Total Fat; 1 g Sat. Fat; 2.5 g Fiber; 213 mg Sodium; 13 g Sugar; 25 g Carbs; 17 mg Cholesterol

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

ALL REMAINING CONTENT © HONEYBEES PATISSERIE 2019

Carrot Cake Oatmeal Cookies

The past few weeks have been a whirlwind of chaos. I feel like summer just started, yet here we are, about to officially welcome fall. Time seemed to pass by in the blink of an eye because the past several weeks have been busier than usual for me. A few weeks ago my oldest daughter returned to school (first grade) and my youngest daughter started her first year of school (pre-K). Next up was the return of Hellenic Dance practice for my oldest and then we had family come to visit. Directly after that we spent several days bracing for a hurricane that thankfully avoided us almost entirely. The kids were off school for a few days so once they went back and schedules resumed normal operation, I quickly began work on building new workout routines/meal plans for my fitness groups, which happened to include coming up with this delicious, healthy cookie recipe.

Since my gears are still currently in the process of switching from summer to fall, I wasn’t quite ready to nose dive into everything fall flavored. I wanted to make something that used the warm spices of fall, such as cinnamon, nutmeg, and allspice, but did not make apple and pumpkin the star of the show. I had a jar of organic pureed carrots that I wanted to use up before it expired so that became my starting point. This quickly led me to a craving for carrot cake, but I certainly had no ambition to make a cake with everything going on. The kids were begging for cookies so I thought, why not try making a carrot cake cookie.

To keep things plant-based and gluten-free, I started with a base of mashed bananas and oats. Rich and sweet, ripe bananas are a great source of fiber, vitamins, and minerals, like potassium. Bananas also lend a creamy texture while binding the dough together, thus avoiding the need for eggs. To add more moisture and nutrients to the dough, I used a jar of organic pureed carrots. Although you could certainly use finely shredded carrots, I prefer to use pureed. Not only does it save a step during prep and clean-up, but it also blends more smoothly into the cookie batter, which improves the texture of the final product while preventing kids and/or husbands from detecting its presence. The best part is it doesn’t even take much of the orange root veggies to add a significant nutrition boost. The relatively small amount of pureed carrots provides numerous antioxidants and nutrients, with soaring amounts of beneficial beta carotene and vitamin A.

Therefore, if you love sweets and need a clean cookie that will fit into your meal plan/macros, this recipe is for you. When consumed as part of a nutritionally balanced diet, these cookies are a treat you can feel good about eating!

Carrot Cake Oatmeal Cookies


Ingredients

  • 2 Ripe Bananas
  • 2 cups Old-Fashioned Rolled Oats
  • 4 oz. Jar Organic Pureed Carrots
  • 3 tbsp. Dried Unsweetened Cranberries
  • 3 tbsp. Chopped Unsalted Walnuts
  • 2 tbsp. Unsweetened Coconut Flakes
  • 1½ tsp. Ground Cinnamon
  • 1¼ tsp. Pure Vanilla Extract
  • ¼ Pumpkin Pie Spice

Directions

  1. Preheat oven to 350°. Line a large baking sheet with parchment paper. Set aside.
  2. In a large bowl, mash the bananas. Add oats, carrots, cranberries, walnuts, coconut flakes, cinnamon, vanilla, and pumpkin pie spice. Mix well to combine.
  3. Wet fingers and scoop ¼ cup of mixture into your hands. Form into a ball and place onto prepared baking sheet. Gently flatten with hand. Continue with remaining batter.
  4. Bake cookies for 18 to 20 minutes, or until golden brown. Place baking sheet on a rack to cool. Store in an airtight container in the refrigerator for up to 3 days. Extras can be frozen in freezer bags until ready to serve. Enjoy!

Nutrition

Per Serving: (1 Cookie): 91 Calories; 2 g Protein; 2 g Total Fat; 0.5 g Sat. Fat; 3 g Fiber; 3 mg Sodium; 3 g Sugar; 15 g Carbs; 0 mg Cholesterol

RECIPE ADAPTED FROM: A. VALPONE
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

Orange-Walnut Muffins

20190502_144735Do you wake up most mornings with zero initiative to make a healthy breakfast? I know I do! But instead of skipping this important meal altogether, I seek something quick and easy to start my day that will also help me keep hunger at bay. That means most days I’m reaching for a muffin.

20190502_144512Now this doesn’t mean you’ll see me every day at the bakery grabbing a muffin. If I want to stick to my fitness goals I can’t just reach for any muffin, therefore I make my own. I often create the same muffin recipe for about a month’s worth of meal prep. I can’t go beyond a month using the same muffin recipe as I begin to tire of it and desire something new. Since I just finished up my previous month’s prep of Orange Chocolate Veggie Muffins, it was time for a change. I decided to create a recipe with items I had on hand, which happened to be some walnuts and a plethora of Valencia oranges, as they are locally in season. Florida Valencia oranges are great for juicing and snacking, as they have very little seeds, but it is their balanced flavor that also makes me love using them in baked goods. With that said, I gathered up my oranges and got to work creating what would become my new breakfast muffin for the month. After a little trial and error, my final results were these delicious orange-walnut muffins.

20190502_144311These flavorful and slightly sweet muffins make for a perfect low-calorie breakfast or snack on the go. They can be frozen, therefore you can conveniently prepare many at once and store in the freezer until you’re ready to eat. Simply heat in the microwave for a few seconds and you’ll have a delicious yet nutritious breakfast option that’s quick enough for even the busiest of mornings and feels like a bakery treat!

 

Orange-Walnut Muffins


Ingredients

  • 1 cup White Whole-Wheat Flour
  • ¾ cup Whole-Wheat Pastry Flour
  • 1 tsp. Baking Powder
  • ½ tsp. Baking Soda
  • ¼ tsp. Sea Salt
  • 1 tsp. Ground Nutmeg
  • ¾ tsp. Ground Cinnamon
  • ¼ cup Chopped Walnuts
  • 2 Large Eggs
  • 1 ¼ cups Whole Buttermilk
  • 3 tbsp. Pure Cane Sugar
  • 2 tbsp. Orange Zest
  • ¼ cup Fresh Orange Juice (with Pulp)
  • 1 tbsp. Olive Oil
  • 1 tsp. Pure Vanilla Extract
  • Additional Chopped Walnuts, Cinnamon, & Sugar for topping; if desired

Directions

  1. Preheat oven to 400°. Line a 12-cup muffin tin with paper liners. Set aside.
  2. In a large bowl, combine the white whole-wheat flour, pastry flour, baking powder, baking soda, salt, nutmeg, cinnamon, and walnuts. Set aside.
  3. In a medium bowl, whisk the eggs. Stir in the buttermilk, sugar, orange zest, orange juice, oil, and vanilla. Add the egg mixture to the flour mixture and stir until just combined.
  4. Divide batter evenly among prepared muffin tin cups, filling each liner three-quarters of the way full with batter. Sprinkle the top of each batter-filled muffin cup with chopped walnuts, cinnamon, and sugar, if desired. Bake for 15 minutes, or until a toothpick inserted in the center comes out clean. Remove from oven and allow muffins to cool in pan for 10 minutes before transferring to a wire rack to cool completely. If not freezing for meal prep, store in an airtight container for 3 days at room temperature or a week in the refrigerator.

Nutrition

Per Serving (1 Muffin): 148 Calories; 5 g Protein; 5 g Total Fat<; 1 g Sat. Fat; 3 g Fiber; 172 mg Sodium; 5 g Sugar, 21 g Carbs; 34 mg Cholesterol

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

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