Inspired Edibles

~ wellness, wonder, words ~

Strawberry Chia Overnight Oats (Vegan, Gluten Free)

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And so with the sunshine and the great bursts of leaves growing on the trees, 
I had that familiar conviction that life was beginning over again 
with the summer
                                                                                             ~ F. Scott Fitzgerald
~~~~~~~~~~~~
We welcomed the first day of summer up at the lake this past weekend.  We didn’t see much of the sun but it didn’t matter.  
 
Unplugged (no internet, not even a phone) we built camp fires, played multiple contentious rounds of boggle and worked in some mandatory family poker: five card draw, Kings and Little Ones, is my game.  There was plenty of swimming too — our golden won’t have it any other way.

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Healthy Lunch Series: Vegetarian Taco Salad with Homemade Seasoning

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Have you got a dishwasher reorganizer in the family?

We do.

And it seems there’s no easy cure.

No matter how carefully I place the plates, pack the cups or hang the knives, our resident reorganizer sneaks back to the dishwasher, quietly opens the door and proceeds to refile all of the dishes I’ve just loaded (!).

It’s been going on for about 20 years now.

Can anyone else relate?

(So what do we think… is it a nature or nurture thing? A confluence of influences thing? Any hope for reform?)

~~~~
Mexican food is in my top three all-time favorite cuisine types (if you must know, Thai, Indian, Mexican, generally in that order).  I adore the breadth of flavors and ingredients that typically characterize Mexican food and tacos are a family favorite.

The pre-packaged taco seasonings are convenient (and often yummy) but when you investigate the contents of these packages you begin to wonder: MSG, partially hydrogenated soybean oil, silicone dioxide (an “anticaking” agent), ethoxyquin (etho who? a preservative) and enough sodium to fill your daily quota and then some. On balance, I’d much rather spend the extra 5 minutes creating my own mixture and I think you’ll find the taste worthwhile too.

Healthy Lunch Series

Healthy Lunch Series: Vegetarian Taco Salad with Homemade Seasoning

For the Taco Salad:

  • 2 cups cooked black beans, thoroughly rinsed if using canned
  • 2 cups fresh whole corn kernels or thawed from frozen
  • 2 cups coleslaw or lettuce of choice
  • 16 cherry tomatoes cut in half, or any variety of  tomato chopped into bite sized pieces
  • 1 large orange bell pepper, chopped into bite sized pieces
  • 1/3 cup sliced Kalamata olives
  • 1 cup plain Greek yogurt
  • 1 cup cheddar cheese or cheese of choice, grated
  • 2 green onions/scallions for topping, finely chopped
For the Taco Seasoning:
  • 1 Tbsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp red chili pepper flakes, optional heat
  • pinch sea salt + black pepper


Serves 4

Notes:

  1. You can make your taco seasoning ahead of time and triple the batch to create enough seasoning for 3 meals.  Simply store the seasoning in an airtight container.
  2. I like to make a double batch of beans on the weekend for weekday meals. In addition to superior taste, I have ongoing concerns about the BPA content in lined cans.
  3. If you wish, you can season most or all of the ingredients in this recipe, as desired, by placing them in the skillet with the beans.
  4. Any plant protein can be used in place of the beans – diced tofu/tempeh, lentils or any other legume of choice.

Directions:

  1. In a small dish, combine taco seasoning ingredients together, mixing to integrate.  Set aside.
  2. Wash and chop vegetables as required and grate cheese.
  3. Warm a medium sized skillet over low heat and add black beans.  Sprinkle the black beans with half of the taco seasoning using a wooden spoon to help coat the beans and toss.  Add a little bit of water to the bean mixture (start with a quarter cup or so) and then add the remaining taco seasoning coating and tossing.  If necessary, add additional water to the mixture – you want the beans to be well coated with the seasoning but not dry and clumpy. The mixture should be mildly liquid. Remove beans from heat.
  4. If eating at home, you can plate the ingredients as illustrated in the photos adding the seasoned beans to the center.  Top the beans with a quarter cup of yogurt and sprinkling of green onion. If preferred, you can also cool the seasoned beans before serving.
  5. Salsa and guacamole also make delicious accompaniments.
  6. If bringing this lunch on the road or to the office, simply layer the ingredients into a container and seal well with lid.  Bring yogurt, salsa and guacamole in separate small containers as desired.
© Inspired Edibles

 

I enjoy my taco salad with yogurt, fresh guacamole and plenty o’ salsa!

Bon Appétit

Flourless Peanut Butter and Banana Chocolate Chip Cookies (Gluten Free, Dairy Free)

By 60 Comments

These cookies are probably the most unusual love bites I’ve ever made.

Unusual, in part, because they are not only grain free but also flour free – no dehydrated chickpeas or coconuts here! But what amazes me most is that despite their lack of flour, baking soda/powder, butter and refined sugars, they turn out as though they were… yes, almost a customary cookie, with such a yummy flavor!

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Healthy Lunch Series: Baked Egg Cups over Lime-Tahini Spinach

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This simple and rather scrumptious lunch idea was inspired by a ballerina.

I was catching up on some on-line news the other day when a video caption flashed across my screen: “curious about the eating habits of Canada’s top ballerinas?” Immediate seduction.

And surprise.

I guess I’ve always feared that the pressure put upon these individuals is so grave that they are required, for their own professional survival, to follow a diet of deprivation.  I’ve also come across heartbreaking documentaries on the eating disorders that can run rampant in similar professions.  So, when I watched the clip of the talented and beautiful Heather Ogden, I was not only surprised but also delighted to see the quality and expansiveness of her diet as well as the clarity of her views on it. “I like to focus on all the things I can eat to build a healthy body rather than what I should be excluding. Calories are not my focus.”

There’s also something about that six hours of daily exercise thing that has a way of keeping the body slim and trim (!). Among some of Ogden’s favorite foods as showcased in the segment, were the most delicate and seductive looking eggs I’ve seen in a long time.  I suspect they may have been poached but no matter, the flash image was enough to launch my vessel. I knew where I was going with this one.

Although I am not new to baked egg cups, there was just something about this presentation with the yolks standing at attention, clear and radiant in the center, that reminded me of sunlight.

Healthy Lunch Series

Baked Egg Cups over Lime-Tahini Spinach

For the Egg Cups & Spinach Salad:

  • 90 grams (about 3 cups) fresh baby spinach
  • 70 grams (about 1 cup) sliced mushrooms of choice
  • 6 dried apricots, sliced
  • 1/2 avocado, cubed or sliced
  • 4 eggs
  • 1 large (25 g) green onion/scallion, finely chopped


For the Lime Infused Tahini Dressing

  • 1 Tbsp olive oil
  • 6 tsp tahini
  • 2 garlic cloves, minced
  • 1 Tbsp lime juice
  • 2 tsp lime zest
  • sea salt & cracked pepper to taste


Serves 2

Notes:

  1. Make-ahead option: These baked eggs store beautifully in the fridge for 3 days (or longer) so you can make them at a time that is most convenient.
  2. I recommend using silicone muffin cup liners for the eggs to facilitate release.  I purchased my silicone liners at a very reasonable price at a hardware store (Canadian Tire).
  3. You can easily scramble these eggs (and toss in veggies and cheese if you like).  For instructions, have a look at the link above under “baked egg cups”.
  4. The baked eggs travel well in office lunch bags as well as school lunch boxes with ice packs.  Even though identical in content, my boys found these egg cups more interesting and novel than the usual boiled eggs.
  5. If packing the spinach salad for the office, best to bring the lime-tahini dressing in a separate small container and pour over spinach just before eating (otherwise, you will have a heavily wilted spinach salad by lunchtime).

Directions:

Heat oven to 400 F

  1. Crack eggs directly into silicone (or paper) cup liners that have been gently sprayed with olive oil.
  2. Cooking time will vary depending on the heat of individual ovens and how well cooked you like your eggs.  I’m one of those weirdos who likes my eggs well done (I know, how gauche.  Also explains why there are no oozing egg shots ;o) but by all means, rescue yours before they turn to rubber. Place eggs on top rack of oven and cook for approximately 15-20 minutes or until well done.  If you like your eggs runny (like most people!) cook the eggs for approximately 10-15 or until desired doneness is achieved.
  3. Place spinach, mushrooms, sliced apricot and avocado in a bowl.
  4. Assemble lime-tahini dressing by simply combining ingredients in a dish and whisking together.  If the dressing is too thick, simply add a touch of water incrementally until desired consistency is achieved.
  5. Pour lime-tahini dressing over spinach salad and mix gently but thoroughly to combine.
  6. Divide the lime-tahini spinach between two plates.  Place two egg cups over or beside the spinach and top the eggs with some green onion.
© Inspired Edibles

 

(I always make extra)

A perfect little egg cup emerges from the mold

 

Et voilà! Sun-kissed Spinach ;o) c’est jolie, non?

 

Healthy Lunch Series: Vegetable Rotini with Flaked Tuna in a Light Lemon-Yogurt Dressing

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healthy lunch series - vegetable rotini with tuna_blog
I’m very excited to introduce the first recipe in a series of healthy lunches at Inspired Edibles!

We all struggle with occasional lack of inspiration and not-so-occasional lack of time, so the goal of this initiative is to generate ideas for simple, wholesome meals that you can pack for the office or enjoy at home. A delicious excuse to skip the food court and head outside for some cherished vitamin D.

The recipes that I will be featuring in this little segment can be adapted to suit any particular dietary need and/or preference which means that they should ideally be used as a starting point and not necessarily and end point. Be sure to have a look under “Notes” for substitution ideas where applicable.

From a nutrition perspective, one the most helpful suggestions I can make is to encourage the incorporation of protein at all meals and snacks — including lunch where it often goes missing.

Protein is not only vital for all structural components in the body (muscle, bone, connective tissue) it also forms the basis of our neurotransmitters (the brain’s communication channels), which means that it is also critical for mood, memory and cognition.

A green salad with tossed vegetables may be a great start but on its own, it will leave you feeling hungry again in about 20 minutes (the time it takes to digest and convert into a sugar).  Adding protein to the mix will create satiety, allow you to feel fuller longer and diminish the pesky desire to graze endlessly on carbohydrates. Protein also requires more work and energy to digest, increasing our metabolic workout and keeping our blood sugar levels and mood more stable over a longer period of time.

Ready to rock your lunch box?

Healthy Lunch Series

Vegetable Rotini with Flaked Tuna in a Light Lemon-Yogurt Dressing

For the Tuna Pasta:

  • 300 grams (or about 4 dried cups) tri-color vegetable rotini
  • 250 grams (two tins or about 1 cup) drained light skipjack tuna
  • 2 cups broccoli florets, chopped
  • 1 large yellow bell pepper, chopped
  • 2 tomatoes (or 16 or so cherry tomatoes), chopped
  • 2 Tbsp slivered almond
  • 1/4 cup fresh lemon thyme, finely chopped

For the Lemon-Yogurt Dressing:

  • 1/2 cup plain Greek yogurt
  • 1 Tbsp olive oil
  • 2 tsp lemon zest
  • 1 Tbsp fresh lemon juice
  • 1/2 tsp honey or agave nectar
  • Sea salt & cracked black pepper


Serves 4

Notes:

  1. Make-ahead option: It will only take you about 15 minutes to prepare this meal once you have the ingredients in place.  You can do so the night before if you prefer and simply store in an airtight container in the fridge (to be transported to work the next day if applicable). The tuna pasta can be enjoyed cold or warmed up as desired.
  2. I chose vegetable pasta because it’s a great way to work in some fibre and a host of vits/mins — notably: iron, thiamine, riboflavin, niacin and folate.
  3. You can substitute any vegetable of choice here.
  4. If you are a vegetarian, swap out the tuna for tofu, tempeh or seitan.  I recommend these protein sources over lentils/beans (which are typically 50% carb/50% protein) because the pasta is already providing carbohydrate content.
  5. If you are pregnant and have concerns about the mercury/toxin levels in tuna or fish/crustaceans generally,  you may wish to substitute a different protein in place of the tuna.
  6. What’s with the chopsticks? I love using chopsticks whenever possible.  It focuses attention, requires us to slow down and assists in improving digestion.

Directions:

  1. Boil pasta in a large pot of salt water until al dente (for about 6 minutes). Drain and allow pasta to cool as you prepare the lemon-yogurt dressing.
  2. Add tuna, broccoli, bell pepper, tomatoes, almonds and fresh lemon-thyme to the cooled pasta.
  3. Assemble lemon yogurt sauce by simply combining ingredients in a dish and whisking together.
  4. Pour lemon-yogurt dressing over pasta and mix gently but thoroughly to combine.
© Inspired Edibles

 

healthy lunch series - vegetable rotini with tuna_blog

Quinoa-Crusted Sole in a Chili-Lime Marinade (Oven Baked, Gluten Free)

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I planted my herb garden this past weekend.

The sun was shining, it was warm and I loved being outside.  In addition to my usual roster of aromatic favorites (lavender and lemon thyme being right up there), I found a pineapple sage plant that I thought was rather unusual in a delightful kind of way.  Have you ever come across pineapple sage? It smells amazing.

Anyhow, I always like to throw in a garden reference here and there on my blog because it somehow makes me feel like I know what I’m talking about.

Some of you might recall my little garden villain in the form of this girl:

(Never mind the innocent look.  You all know what she’s CAPABLE OF).

But here’s the truth, although she’s a wonderfully convenient excuse for my garden woes (and a certified pain in the tuckus), I am not a gifted gardener.  Not even close.  In fact, I may be the only person I know who manages to kill cacti on a regular basis.  Growing plant life is something I have to work really hard at but it’s important to me so I try and keep my little herbs alive through the summer — be sure to keep an eye out for some delightful inclusions!

~~~~

I’m really excited about today’s recipe.  If you like the idea of crispy breaded fish but are looking for a healthier, gluten free alternative, this might be your new go-to. But possibly more exciting is the lip-smacking chili-lime undercoat…oh my… *so* delicious! Even my boys (who would readily admit that fish is perhaps not their top, top, choice) gobbled these up without restraint.  I hope you enjoy the recipe as much as we do!

Quinoa-Crusted Sole in a Chili-Lime Marinade

Quinoa-Crusted Sole in a Chili-Lime Marinade (Oven Baked, Gluten Free)

For the Chili-Lime Marinade:

  • 8 fillets of sole, or fish of choice* (using thicker fillets may affect cooking time and amount of liquid needed for the marinade)
  • 2-3 Tbsp cold-pressed coconut oil, melted
  • Juice of 2 limes
  • Zest of one lime
  • 2 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp palm sugar
  • 1/4 (or to taste) cayenne powder — it’s hot!
  • 1/4 tsp sea salt


For the Quinoa Coating:

  • 1 + 1/2 cups quinoa flakes
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • Sprinkle of sea salt

Serving: Makes 8 Quinoa-Crusted Sole Fillets

Notes:

  1. You can make the chili-lime marinade ahead of time and allow the fish to soak up the flavor of the marinade in the fridge for up to 24 hours.  This leaves you with only the quinoa coating to assemble at show time.
  2. I am often asked about the difference between refined vs. unrefined coconut oil and why some coconut oils have a delicious coconut taste while others are virtually tasteless. Expeller-pressed coconut oil is a high pressure, high temperature extraction process that destroys the volatile aroma of the coconut.  You will pay more for the cold-pressed coconut oil but you won’t regret it! The taste is unmatched. Refined coconut oil undergoes a process of bleaching and deodorizing which unrefined oil does not.  So if you have a choice, ideally opt for cold-pressed, unrefined coconut oil.

Directions:

Heat oven to 400 F

  1. In a shallow dish or pie plate, combine: melted coconut oil, lime juice, lime zest, chili, paprika, palm sugar, cayenne and sea salt, whisking to combine.
  2. Place fillets in the chili-lime marinade, immersing to coat.
  3. In a separate pie plate or regular flat plate, combine quinoa flakes, onion, garlic and sea salt, mixing to combine.
  4. Meanwhile, line a baking sheet with gently oiled foil or parchment paper (if you don’t brush the surface with oil, my experience is that the quinoa coating will stick).
  5. Dredge each chili-lime marinated fillet through the quinoa coating, making sure to coat both sides, and then place each coated fillet on the lined baking sheet.
  6. Bake fillets in the oven for approximately 10 minutes or until fish has cooked through and quinoa has achieved a nice crispy surface. (The fillets will not crisp up entirely like bread crumbs but pretty darn close).
© Inspired Edibles

 

Chili-Lime Goodness

Dredging the fillets

Ready to pop in the oven!

My garden girl (with Monsieur Black in the background)

quinoa crusted sole with chili and lime_blog

Blueberry Bliss Breakfast Bars (No-Bake, Vegan, Gluten Free, Naturally Sweetened)

By 114 Comments

Even under the least desirable conditions (rain, snow, sleet, ice, and let’s not forget those – 40 C wind chill temperatures), I always come back to thinking that walking my dog first thing in the morning is pretty much the best possible way to start the day.

An ideal opportunity to welcome the new and rinse out the old before the chaos of the inevitable takes over and the monkey mind sets in.

And this time of year, well, it’s hard not to be in love with the outdoors. Everything is lush, fresh and inviting. Flashes of life and color on every corner.

Even our cat is getting in on the action!  Our frolicking feline will actually walk to the park with us (au naturel) and hang out while we throw balls with our dog. Then, unprompted, he makes the pilgrimage home, several blocks, turns and obstacles away. Since most cats have a brain the size of an edamame bean anatomically, I find it remarkable.  The sense of direction, desire to socialize, ability to navigate; mysterious and kinda miraculous, too; cats are utterly cool creatures.

Here’s to your morning glory!

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7 Delicious Brunch Ideas for Mother’s Day!

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All things seem possible in May
                                                        ~ Edwin Way Teale
~~~~~~

Today I am honoring the season of growth, renewal and new life by paying tribute to mothers around the world.  Those who are still with us and those we carry in our hearts.

Mother’s Day is this coming Sunday, May 12th and I can’t think of a better way to celebrate than by gathering over lovingly prepared food.

And I’m in good company too.

Some of my favorite healthy food bloggers are here with me today sharing their gorgeous work as we tip our hats to moms of all ages and stages of life.

So sit back, relax and enjoy the scenery.

~~~~~

Here’s to you and your radiant health!

A young mother and femivore, Sandra’s food and garden photography
together with her exquisite attention to detail will literally take your breath away

(be sure to apply your oxygen mask securely before visiting her site!)

Sunflower Sunset Juice by Kitchen Apparel

Recipe Here

Five minutes is all you will need on Kiersten’s site to be reminded
of just how delicious and inventive vegetarian food can be.

No faux meats here folks, just the real deal.

Apricot Crostini by Oh My Veggies Recipe Here

 
Sonia is a talented recipe developers who inspires with her unique & delicious recipes.
She also happens to be a downright lovely person!

Grain Free Granola and Fruit Salad by The Healthy Foodie
Recipe Here

Supporting those with special dietary needs and illnesses, Jeanette’s focus is on
health building without sacrificing flavor. She provides a full assortment

of recipes including a special segment devoted to kids cooking!

Strawberry Banana French Toast Casserole by Jeanette’s Healthy Living

Recipe Here

One of my oldest and dearest blogging buddies, France’s no-nonsense
approach to whole foods cooking is the perfect match for our busy lifestyles.
This dynamic duo illustrates time and time again how easy it is

to create delightful, full-flavored meals in a snap!

Mango Quinoa Salad with Lime Ginger Vinaigrette by Beyond the Peel

Recipe Here

Blogging from the west coast of Canada, certified raw foods chef Koko Brill
lights it up with her contagious smile and gorgeous health-conscious recipes.

(psst! she has a particular knack for baking and pastry arts)

Raw Caramel Chocolate Pie by Koko’s Kitchen

Recipe Here

~~~~~

Did I tell you I was in great company, or what?

Baked Egg & Veggie Bites (Grain Free, Gluten Free)

  • 6 eggs
  • 1/3 cup milk
  • 1/4 cup plain Greek yogurt
  • 1/2 cup shredded cheddar cheese
  • 1 + 1/2 cups fresh chopped vegetables of choice (I tossed in zucchini, orange bell pepper, onion, Swiss chard and cherry tomatoes)
  • Sea salt and pepper to taste
———
Serving:


Makes 6-8 regular sized muffin bakes (or 20-24 mini muffin bakes).

Instructions:Preheat oven to 350 F.

In a medium size bowl, combine eggs, milk and yogurt, whisking to combine.  Add cheese and veggies and mix to combine.

Pour egg and vegetable mixture, about 3/4 full, into paper lined muffin cups that have been lightly sprayed with Canola/Olive oil.  Silicone cups also work very well here if you happen to have them.

Bake mini muffins for approximately 12-15 minutes or until puffed and just firm to the touch.  Regular sized muffin cups will take approximately 15-20 minutes.


We are all born of mothers ~

Quinoa Cornbread Muffins with Black Beans, Arugula and Parmesan (Gluten Free)

By 21 Comments

I love a good cornbread straight from the oven with generous chunks of spicy jalapeno and a warm pat of melting butter (I mean, who doesn’t right?) but lately I’ve had visions of plump, juicy black beans tossed into the mix.

I’ve been imagining these perky fibre-rich fellows dotting the muffin tops for months now – some dipping below the surface some dancing on top – and finally had an opportunity to act out my fantasy ;0).

And since I was busy transforming, I decided to amp things up further by pairing the lovely coarse texture of cornmeal with another full-bodied big boy in the form of the nutty quinoa seed.

I tell you it was like discovering a couple of long lost family members.

Where have you been all my life?

So happy with the result. These muffins not only taste delish they are also packed full of nutrients to the point of being a mini-meal.  Perfect on their own as a hearty snack (great grab-n-go) or for dunking in soups, stews and chilis.

Unlike many other bready things that will send insulin levels surging, enhance sugar cravings and efficiently store body fat (three for the price of one!), these little puppies pack over 10 grams of protein and 4.9 grams of fibre in every serving keeping them low on the glycemic index, which in turn helps keep our blood sugar levels stable, our tummies satisfied and our moods humming along happily.

A beautiful thing!


Quinoa Cornbread with Black Beans, Arugula and Parmesan (Gluten Free)

  • 1 + 1/2 cups cooked quinoa
  • 1 + 1/4 cups whole grain cornmeal (I used medium grind)
  • 1 cup cooked black beans, thoroughly rinsed if using canned
  • 1.5 ounces (40 grams) grated Parmesan cheese
  • 2 Tbsp coconut palm sugar or sugar of choice
  • 1 Tbsp finely minced fresh arugula + more for topping
  • 1/2 tsp sea salt
  • 2 tsp baking powder
  • 2 tsp baking soda
  • 1 cup milk or milk beverage substitute of choice
  • 2 eggs
  • 2 jalapeno peppers, seeded and minced (or to taste)
  • 4 Tbsp olive oil

~~~~

Serving: Makes 12 regular sized muffins

Notes:

Quinoa increases about 4 times in volume when cooked. A 1/2 cup of dry quinoa should generate about 2 cups of cooked quinoa. I used 1 cup of dry when preparing this recipe to create leftovers for quinoa salad.  Simply pop leftovers in a sealed container in the fridge until you are ready to use it.

If heat is not your thing, simply skip the jalapeno pepper and add another tablespoon of minced arugula if you wish.  I like using fresh jalapeno peppers but you could equally use bottled and sliced jalapeno peppers here.

Directions:

Heat oven to 375 F

Cook quinoa according to package directions (generally 1:2 ratio quinoa to water) and allow the cooked quinoa to cool.

In a large bowl combine cooked and cooled quinoa, cornmeal, Parmesan cheese, sugar, salt, baking powder, baking soda and arugula stirring to combine.  Add 3/4 cup black beans (reserving the other 1/4 cup for topping) and stir gently to combine taking care not to mash the beans.

In a separate bowl lightly beat eggs and whisk in milk, jalapeno peppers and olive oil.

Add wet ingredients to dry mixing only until combined.

Divide batter among 12 gently oiled muffin cups (I like to use silicone liners).  Top each muffin with a few more black beans and some additional pieces of torn arugula.

 

Place quinoa cornmeal muffins in oven and bake for 18-20 or until firm to the touch and golden brown.
Allow muffins to cool (slightly ;o) before unmoulding – enjoy!

 

All Natural Apple and Almond Butter Fudge (Vegan, No Bake, Gluten Free)

By 28 Comments

all natural apple fudge_inspired edibles
I’ve been having so much fun experimenting with this homespun version of fudge.

Now, I should probably get this out of the way right off the top.  This is not your grandma’s fudge (nor likely your aunt’s, uncle’s or sister-in-law’s). If you’re anticipating a traditional fudge recipe with accompanying taste, you will be disappointed.

On the other hand, if you’re open to a very low sugar alternative that is sourced from whole foods and also happens to have a beautiful, subtle taste and a melt-in-your-mouth texture, you will be delighted!

I was pleasantly surprised to discover just how well apple and almond butter work together.  Amazingly, both flavors come through distinctly in the fudge without one taking away from the other.  The apple sauce creates the most exquisite and delicate fresh flavor owing to the no-bake properties and the almond butter keeps it grounded.

I like using coconut oil not only for its taste and texture but for its health properties.  Although coconut oil is largely comprised of saturated fat, this plant based saturated fat is made up of a unique blend of medium-chain fatty acids (most fats in our diet are long-chain fatty acids) which appear to have a positive effect on cholesterol levels, notably raising HDL (good) cholesterol.  These same medium-chain fats also appear to increase calorie burning in the body through their action of direct delivery to the liver for energy.

All Natural Apple and Almond Butter Fudge (Vegan, No Bake, Gluten Free)
  • 1/2 cup coconut oil, melted
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup almond butter
  • 1/3 cup pecans
  • 2 Tbsp pure maple syrup
~~~~
Makes 24 – 30 fudge squares

Directions:

Place melted coconut oil, apple sauce, almond butter and maple syrup in a blender or food processor and process until smooth.  Add pecans and process again leaving small chunks or processing until smooth as preferred.

 
At this point, you can taste the batter and determine whether it is sufficiently sweet for your taste.  I find the amount of maple syrup perfect but you can add a touch more or use honey, etc. as you wish.
Meanwhile, line a loaf pan with parchment or wax paper such that it hangs over the edges.  Poor fudge batter into the loaf pan.

 
Place loaf pan in the freezer for 30 to 45 minutes or until the fudge has solidified into a slab without over-hardening (you should still be able to run a knife through the fudge relatively easily).
Remove fudge slab from pan by pulling up on paper and then gently peel back the paper before slicing.
Slice the slab vertically into bars – you should be able to get at least 8 clean bars.

Slice each of the bars into three squares to produce 24 to 30 fudge squares (about 1″ x 1″ each).

I like to store the fudge in a sealed container in the freezer (mostly to hide them from the rest of the family ;o) and then bring them out as desired – they only take about 5-8 minutes at room temperature to soften up. You could also store these squares in a container in the fridge.  But you don’t want to leave them out at room temperature for a long period of time.

I hope you enjoy them as much as we do!  They are truly delightful.