Dark Chocolate Avocado Fudge Bites

Hello, perfect dessert. These little bites have everything you want in a treat and nothing you don't. There isn't a single sinful ingredient and they taste heavenly! I'm always getting creative with creamy ingredients that are plant based, typically nuts and butters. But using avocado is an even better way to get super healthy fats into your favorite indulgences (like creamy chocolatey fudge) without sacrificing your better judgement. This recipe was adapted from one of my favorite food blogs written by Celine of  Farm to Table Life. I'm constantly popping in for good ideas when I stall out in my kitchen or when I want to find something to modify. I think I've done chocolate covered everything, so this a new one.

The fudge filling is mostly avocado and coconut butter. You cannot substitute coconut oil in this particular recipe, though there are certain applications where they are interchangeable. I made my own coconut butter in about 5 minutes - it's crazy easy and so cheap. A big bag of organic shredded coconut cost me under $5. If you don't want to make your own, it's available in health food stores. The difference between butter and oil is that the butter has the meat of the coconut in it, whereas the oil is strictly the oil. It's like the difference between peanut butter and peanut oil. Totally different.

To make the butter, use an unsweetened, shredded organic coconut and just dump it in your food processor or blender and away you go. Use enough to get a good mix, at least 1-2 cups. Blend it until it starts to break down and you see the consistency drastically change. Since you aren't adding anything or taking anything away, you will get exactly the amount that you put in. Store it in a glass jar at room temperature. If it hardens up, gently warm it on the stove top in a shallow pan of warm water. It's so delicious on toast and with fruit. It's naturally a little sweet and it's just like eating nut butter. Coconut in all of it's forms is one of the most incredible superfoods. The list of health benefits is lengthy so I won't go into it now, but you can look it up and take your time reading all about this super nut. A thorough post about all things coconut is coming up a little later on.

Okay - on to the fudge recipe! These are completely raw, vegan and gluten free!

INGREDIENTS
1 large avocado, mashed
6 T coconut butter
2 - 3 T organic maple syrup
1|4 t vanilla extract
pinch of sea salt

CHOCOLATE SAUCE
Equal parts coconut oil and cacao powder or unsweetened cocoa powder
(They're different - the former is preferred and superior to the latter)
Mix these with enough maple syrup that the sweetness tastes right to you.
You will need to warm the coconut oil to a liquid in order to get a smooth sauce. Doing this in a double boiler method works well and ensures a lump free chocolate.

DIRECTIONS
Mix all of the fudge ingredients together in a food processor, blender or with a hand mixer. You can freeze it in a bowl if you want to scoop out balls for your fudge shape or you can freeze it in a shallow square dish so that you can cut it into squares. If you have individual freezer molds, you can use that too. Silicone ones work really well. I used a plastic square dish to cut out traditional blocks but that option is totally up to you. If you choose the square, smooth out the top before you stick it in the freezer. Let is set up for about 2 hours.

When it's done, pop it out to cut or use a melon baller or miniature cookie scoop for balls. Have a piece of wax or parchment paper on a plate or sheet pan ready so that you can set them down as soon as you dip them. Start your chocolate sauce a few minutes ahead of time and have it ready to go when you pull them out of the freezer. Put a piece of the fudge onto the tongs of a fork that you are holding over the chocolate sauce with one hand. With the other hand, use a spoon to drizzle the sauce over it so that it drips back into the bowl and it doesn't waste any of that goodness. It's also less messy this way. Gently set each piece onto the prepared pan lined with paper until you have done them all. Return them to the freezer, preferably overnight or at least for 5 hours. These are something between ice cream and cold fudge, consistency wise. You can store them in the freezer in a sealed container once they have set up completely for a longer period of time. Or you can keep them in the refrigerator for about a week.

ENJOY!!

Autumnal Transitions, New Moons and Eclipses

I just revisited my solar return for the 37th time. This year, that feels like a lot of laps. But, instead of feeling exhausted or overly aware of the fact that I'm getting older, I have embraced it with a lot of love, lightness and energy. I feel invigorated and sensitive like I'm growing new skin. Libra rules over serpents and lizards and molting is certainly a sensation that I know a lot about. It happens in 7 year cycles for me and Libra also rules the seventh house of the zodiac. These are not coincidences. In fact, I'm quite convinced that there is no such thing. This time of year represents the deeper values of moving into fall when leaves are turning into little papery jewels and starting to fall from the trees. Plants are gently guided back into a big growth spurt as they flourish in the welcomed, cooler temperatures and begin setting roots for winter. It's no surprise that this affects other living things as we all share the same bit of air, sun and earth.

On a larger scale, today is marked by the first day of the sun into Scorpio, a New Moon in Scorpio and a partial solar eclipse in Scorpio all moving right into the eighth house. We begin our next cycle into the realm where we are confronted with some more serious issues. Themes that will be exalted over the next 30 days will be harmony through conflict, conscious sexuality, learning lessons through service, addressing the psychological underworld, exploring secrets and wading through the water of confrontation. Our struggles in life are our greatest teachers, forever dedicated to showing us the light inside of the dark. People that try and break us down, destroy our spirit and manipulate for personal gain are the most valuable. We learn to love on a deeper level as we find compassion for them, their negativity and their sadness. Those energy sources only amplify our higher self and give us fuel. As we transform their flares into something positive, we disarm their weapons and assist in their healing journey. They point us toward death and we embrace the change, turning it into new life.

New Moons are empty cups, waiting to be filled with intention. They hold the blackness of beginnings. They call us out to project what it is we want from our lives. Take a little time to hold a silent meditation and give shape to your dreams. Forgive those that have hurt you. Say good bye to Libra and Venus as they exit our immediacy, leaving only the lasting imprints of your higher self and the elder sister of the tribe. Be prepared to learn volumes of things in the months to come. Saturn is the teacher and he is moving into Sagittarius, the sign of higher learning, travel, religious study and good fortune. There are incredible things happening to those who listen, who fine-tune their awareness and who take a little time to enjoy the view. The cosmic interface is under the pulse of your finger. Touch it.

ABC Butter

This is another super quick recipe in that same 'snack' chapter I mentioned in my last post that falls in line with our school year favorites. ABC stands for almond, brazil nut and cashew. Recently, there was a huge recall on almond butter and peanut butter sold from two popular natural distributors, Arrowhead Mills and MaraNatha Foods, due to a link between these products and salmonella contamination. These brands are household names for those who shop primarily at health food stores, and their products have been trusted for years. This case is a perfect example of an unlikely source for food poisoning. It further reiterates the increasing necessity for urban homesteading to take a step up in our kitchens. 

While time allowances always soar to the top of the list of reasons that we justify not making more things ourselves, I think it's important to consider the potential risks with the alternative. Second, always comes the price comparison. Typically, it costs less or just about the same to gather the ingredients and do the labor yourself whether it's granola, almond milk, bread, salsa, hand soap, disinfectant etc. Even as a mother who works from home, I don't always have the time to devote to doing all of these things as often as I would like to, but I do always make a few hours throughout the week to at least make two or three of them. The backbone to successful urban homesteading is to balance the ratio of the products we consume with those that we make ourselves and those that we purchase. It also makes intelligent consumers out of us while it reduces packaging waste and environmental emissions, keeping more money in our pockets instead of shelling it out to big companies. You can vote further with your dollar by spending it locally, responsibly and in the community where you live.

Making your own nut butters takes about 10 minutes with a food processor. It's fresh and delicious! The risk of contaminating your own is pretty much a non-issue. Buy raw, organic nuts and experiment with combinations of them, like this one. I usuallly make plain almond butter with a pinch of sea salt and a drizzle of almond oil for the smooth consistency lovers in my house. But you can make traditional peanut butter or sunflower butter for someone with a nut allergy. Use a combination of hazelnuts and cacao powder and a little maple syrup for a far superior version of Nutella, which is actually just a glorified, sugary spread made with palm oil. When the first ingredient is sugar, it's an immediate red flag to steer clear. It will spike insulin levels, over stimulate the nervous system, depress immune response and acidify the body at an alarming rate, while soaring to the very top of the glycemic index. 

There are healthy ways to replace products that we like with those are actually nutritious for our bodies and save money doing it. Try making a simple nut butter today and see what you think!

Here's a brief overview of the benefits of these RAW nuts:

• Almonds - demulcent, emollient, strengths bones, nerves and the reproductive system, antiviral
• Brazil Nuts - very high in protein and healthy oils, energy source, amino acids
• Cashews - good for teeth and gums, energy levels, and building healthy fats in the body

Though delicious, peanuts are one of the most adulterated crops on the planet and the fields are commonly rotated with cotton. Since it's a non-food crop, the soil is often treated with chemicals that are too toxic to be allowed into consumable products. The residues are absorbed systemically and the imprint leaves residues in the body much the same way. Peanuts are also susceptible to the fungal toxin, Aspergillis flavus, which one of the most powerful carcinogens known to the liver. The fungus is sustainable in the raw form of the peanut and frankly, it's the most nutritionally devoid nut on the planet. They slow metabolic rate and are highly acidic. A lightly salted almond butter is nutritionally sound and equally as satisfying!

BASIC NUT BUTTER

Choose your nuts and make sure they are raw. You don't need to use a roasted, salted one because you can adjust the salt yourself and roasted nuts have been stripped of the essential oils that are the primary medicine you want from the consumption of nuts. Put about a cup into your food processor and process for about 5 minutes. It will be coarse and crumbly just before the oil is released and it turns into butter. Add a pinch of salt or honey or maple syrup if you like it sweetened and a drizzle of almond, grapeseed, sunflower or safflower oil will help it get to a smooth consistency. Process another few minutes until you achieve the texture you like. That's it! Store it in a glass jar in the refrigerator. Reuse one of your old nut butter jars and start experimenting with your recipes and desserts.

ENJOY!

Chocolate Chip Cereal Bars

The new school year is in session and that means rolling out all of my favorite lunch box recipes for the kids. I have an entire chapter of my book dedicated to healthy snacks and treats that are quick and easy for road trips, picnics and play dates. This classroom favorite is loaded with healthy fats, plant based protein, fiber, antioxidants and trace minerals. Sweetened with dark chocolate and a little maple syrup, they score low on the glycemic index while keeping little bodies full of energy. 

Nuts and seeds are high in essential fatty acids which are shown to improve brain function, stimulate immune response, lower cholesterol and inhibit cancer cell reproduction just to name a few benefits. Naturally abundant in calcium, magnesium, phosphorous and potassium, these powerhouses are essential to a healthy body. They also stabilize mood and calm the nerves.

Nurturing my family from the table is my primary focus when it comes to maintaining the quality of their health. Starting from the feet up is our method. Garden to table philosophy teaches so many primary lessons about life. It allows us to share the rewards of hard work together as we learn about the importance of taking care of our bodies and nourishing them with healthy food choices. It teaches responsibility and creates awareness about the environment and the relationships between all living things. It teaches respect as a virtue. We cultivate our lives around us and it shows. Some of our best discussions are at the dinner table as we reflect on our day and all of the beautiful food in front of us that we grew together, as a family, deeply connected by the ecology.

INGREDIENTS

1 1|4 c whole oats

1|2 c diced walnuts or almonds

1|4 c chopped cashews

1|4 c chopped sunflower seeds

1|2 c maple syrup

1|2 c crisp rice cereal 

( I used a gluten free chia|flax version)

1|2 c crushed cereal flakes

1 tsp vanilla

pinch of sea salt

1|2 c almond flour

1|2 c chocolate chips or dried fruit

1 T water 

DIRECTIONS

Preheat your oven to 350 degrees. Toast the first 4 ingredients on a sheet pan lined with parchment paper for 10 minutes. Set aside to cool. Mix the remaining ingredients into a large bowl then add the cooled oats and nuts. Combine thoroughly then press it into an 8x8 inch square pan lined with parchment. Reduce the oven to 300 degrees and bake for 25 minutes. Allow the block to cool before cutting into bars or squares. These are perfect for breakfast and snacks or crumbled over fresh yogurt or with almond milk. They will keep a few days at room temperature and will remain chewy. If you want them firmer, refrigerate. You can wrap them individually in parchment paper and tie them with a string for a cute little presentation and so that they are easy to grab on the go.

ENJOY!!

Baked Avocado Eggs Diablo

Something magical happens when you combine eggs and avocado. This is so perfect for a quick breakfast when you are pressed for time. It works best with a large avocado. When you're eating something with so few ingredients, it's really worth it to buy organic. Consider the relationship between the egg and the hen. Free range, local and organic will always shine through with delicious taste and quality.

INGREDIENTS

1 large avocado 

2 small or medium eggs

sea salt + black pepper

smoked paprika

diced jalapeño or cayenne

DIRECTIONS

Preheat your oven to 425 degrees. Cut your avocado in half by running your knife around the outside in a circle from end to end. Twist the halves in opposite directions and gently pull them apart. A ripe avocado is slightly soft on the outside and does not have any air pockets between the skin and the flesh. Check the stem end for mold.

Next, take a spoon and scoop out about half of the flesh and set it aside. Use a small baking dish that will support the halves in their position so that they don't tip over during baking and spill the egg. Crack an egg in each one carefully. Try to let the yolk drop in first and then the white. Sprinkle the top with salt + pepper and paprika. Bake for 15-20 minutes until the eggs are set. Top them with hot peppers or hot sauce when they come out if you like it spicy! Serve them on top of a bed of greens dressed with a nice vinaigrette for an appetizer or accompaniment for brunch.

ENJOY!

Chocolate Hazelnut Cookies

 I have a pretty tried and true chocolate chip cookie that I've been making for ten years that is the go-to dessert in our house and everyone's favorite indulgence. It's not vegan or gluten free and that's probably why it feels so decadent. However, I have been fudging the recipe back and forth with flour substitutions and embellishments, trying to land on the perfect modification in order to achieve a healthier version that is just as popular. Gluten is something that we try to minimize as much as possible but still allow room for at times in moderation. Certainly, the nutritional profile of this cookie is far superior to the one made with flour. I used a blend of hazelnut, almond and oat flours in lieu of gluten. I prefer the texture of this one in fact, and my kids were just as happy with the result as well.

You can create high protein flour substitutes by making your own or buying them at the store. Nut flours are higher in fiber and have a natural oil content that can replace excess butter or oil in the recipe. I blended gluten free oats into a flour in my food processor. Then I did the same with whole hazelnuts. I always have almond flour on hand from making almond milk. You can read the tutorial on making almond milk and flour in this blog post here. I always use fresh, scraped vanilla bean whenever possible and of course, dark chocolate. You can use coconut oil or butter.

These are a little crispy on the outside and warm and nutty on the inside. I think they go perfectly with a fresh, almond milk latte for breakfast or a chilled glass of milk for a treat.

This almond milk latte is my favorite way to take my espresso. It tastes the very best when you make the milk while the coffee brews. The milk is room temperature and you can use the foam just like the cafes do. Don't waste the pulp! Spread it out on a sheet pan with parchment and dehydrate it to stock your pantry with healthy almond meal and flour for your next recipe!

INGREDIENTS
1|2 c oat flour + 2 T whole oats
1|2 c almond flour
1|2 c hazelnut meal
1 T flax|chia powder (optional, but recommended)
1|4 t sea salt
1|2 t baking powder
pinch of cinnamon
1|4 c melted coconut oil or grass-fed butter at room temperature
1 egg
1|2 t vanilla
1|4 c coconut sugar
1|4 c dark chocolate chips

DIRECTIONS
Preheat your oven to 375 degrees. Mix the first 7 ingredients into a medium sized bowl with a whisk. In a separate bowl, mix the coconut oil or butter with the sugar then add the egg and the vanilla until light and fluffy. A hand or stand mixer works well for this. Combine the dry and wet ingredients and fold in the chocolate chips. Drop rounded spoonfuls onto a non-stick sheet pan. You should get 10-12 out of this recipe. Bake 6-7 minutes, then rotate the pan for another 6-7. You should smell them baking and the tops become brown on the edges. Remove and let them cool 10 minutes before devouring!

ENJOY!

Raw Tahini Buttercups

I am pretty sure I found my new favorite treat. Seriously. I have never experienced tahini in sweets and I'm totally in love with this simple, raw, vegan confection. Dessert does not get any easier or healthier, friends. This recipe has four ingredients and all you need is a food processor or blender. You could still mix everything by hand if you didn't have either of those and it would still be delicious. I've been talking about how much I love my little silicone cups for the longest time and they are a super investment for your kitchen. Totally affordable, you can find the standard size or the mini cups, which is what I used here. You'll never have to fiddle with paper liners or muffin tins made of aluminum or with non-stick coating. Highly recommended! These are frozen and hit that ice cream spot for me while satisfying my deeply-rooted desire for chocolate but without chocolate. I cannot take full credit for this gem of a recipe as I adopted it from The Chalkboard Mag. I will definitely be putting a twist on this one in the future.

INGREDIENTS
SHELL:
1|3 cup raw tahini
1|3 cup melted coconut oil

FILLING:
1 cup pitted dates such as Halawi or Medjool
1|2 cup cooled espresso

DIRECTIONS
In a food processor or blender or by hand, combine the tahini and the coconut oil until smooth. Fill the bottom of each cup with about a teaspoon of the mixture, reserving half for the tops. Put the cups into the freezer to set while you make the filling. Put the pitted dates into the processor and add the espresso gradually until you get a sticky paste. When the cups have set up (about 20 minutes) take them out and put a dollop of the filling into each one and smooth it out. Top with the rest of the tahini mixture and then back into the freezer for about an hour. These are most delicious eaten immediately with a sprinkle of coarse sea salt on top.

ENJOY!