Date-Nut PopEms

Date-Nut Pop-Em's

Though technically this is far from fat-free, here’s a recipe that lots of people on Eat to Live use as a treat (it’s also great for kids). Dr. Fuhrman warns that 3 of these have about 100 calories, so use them responsibly! See my note at the bottom.

INGREDIENTS:

2 ounces ground raw sunflower seeds
3 ounces ground raw blanched almonds
8 ounce of ground raw cashews
3 ounce of ground walnuts
1 tablespoons of ground flax seeds
10 ounces of soft date/coconut rolls, or soft pitted dates

( The mix is 3 parts nuts/seeds to 2 parts dates.)

For Cinnamon Flavor – Add one tablespoon of raw carob powder and 2 tablespoons of cinnamon to the mix.

All raw ingredients are completely ground, mixed together and formed into bite size balls (called Pop Ems).

NOTE:

- I use his 3 parts nuts to 2 parts dates rule and usually put about 3/4 cup nuts (mostly walnuts, but sometimes cashews and almonds too) into the food processor, and grind them until they’re medium-finely ground.

- Then I add 1/2 cup of dates, and process until they’re chopped and the mixture will hold together in balls.

- I also add cinnamon with the dates and sometimes a touch of coconut.

Cherry Date-Nut Balls

3/4 cup nuts (almonds and walnuts)1 tbsp. ground flax seeds
4 large Medjool dates, pitted (about 1/3 cup)
1/3 cup dried cherries
flaked coconut (optional)

Grind the nuts in a food processor until they are coarsely chopped.

Add the flax seeds, and pulse to incorporate.

Add the dates and cherries, and process until everything is completely chopped and combined.

Pinch a little of the mixture together to see if it sticks together or falls apart.

If it’s too sticky, add more nuts. If it won’t form a ball, add more dates or cherries.

Form into balls about the width of a quarter. If you want, you can roll them in coconut that has been powdered (as much as possible) in the food processor.

Makes about 16.

You can store these (if you can resist eating them) at room temperature for a couple of days or in the refrigerator for a week or more.

For more variations, check out the original recipe.

NUTRITIONAL INFORMATION:

3 of these have about 100 calories

Homemade Cliff Bars (no bake!)

There is plenty of room for variation here, so let your mind and tastebuds run wild. I have a few variation ideas to get you started. And yes, you can definitely double this recipe and press into a 13x9-inch pan insteads of an 8-inch pan.

1 and 1/4 cups crisp rice cereal (e.g., I like Erwhon Crisp Brown, but Rice Krispies are fine)
1 cup uncooked quick-cooking oats
2 tablespoons ground flaxseed/flaxseed meal *Chia Seeds are used for nutritional info
1/4 cup finely chopped dried fruit (e.g., raisins, dried cranberries, dried cherries, etc.) *1/8c. raisins 1/8c. dried cranberries are used for nutritional info
1/4 cup finely chopped nuts or seeds (pepitas are great) *1/8c. pepitas 1/8c. cashew pieces are used for nutritional info
1/3 cup brown rice syrup
1/2 cup nut butter (preferably natural, well-stirred, but creamy is fine, too) *Maranatha Almond Butter are used for nutritional info
1 teaspoon vanilla extract
Optional: 1/2 teaspoon ground cinnamon

Combine the rice cereal, oats, flaxseed meal, dried fruit, and nuts in a large bowl.

Combine the syrup and nut butter in a small saucepan over medium heat, stirring until melted and well-blended (alternatively microwave in small microwave-safe bowl 30-60 seconds until melted). Stir in vanilla until blended.

Pour nut butter mixture over cereal mixture, stirring until coated (use a wooden spoon at first, then get your hands in it. It will be sticky, but this way you can really coat everything. Just scrape off your hands when you're done). Press mixture firmly into an 8-inch square pan (sprayed with nonstick cooking spray) using a large square of wax paper (really tamp it down). Cool in pan on a wire rack and chill at least 30 minutes to help it set. Cut into 12 bars. (Wrap bars tightly in plastic wrap and store in the refrigerator).

Variations:
Chocolate Chip Cookie
Replace the dried fruit with an equal amount of semisweet miniature chocolate chips (or carob chips). Combine the cereal mixture with the syrup mixture, then let the combined mixture stand 10 minutes before adding the chips.

Pepita-Cranberry
Use chopped cranberries for the dried fruit and raw pepitas for the nuts/seeds. Use either honey or brown rice syrup.

Peanut Butter Cookie
Use chopped dates for the dried fruit and dry roasted peanuts for the nuts. Use honey, or half honey-half molasses for the syrup and peanut butter for the nut butter.

Will You Cherry Me?
Use chopped dried tart cherries for the fruit and lightly salted roasted almonds for the nuts. Use any nut butter(almond butter is great, but I know, a bit pricey--but worth it!), and add 1/4 teaspoon almond extract.

Apple Pie
Use chopped dried apples for the fruit and rice syrup or honey for the syrup. Be sure to add the cinnamon option, and use toasted walnuts or pecans for the nuts.

For the original recipe above:

homemade CLIFF bars, 1 serving

156 calories, 19g Carbs, 7g Fat, 4g Protein

No Bake Oatmeal Rasin Carrot Cake Bites

1/ 2 c dry old-fashioned oats + 2 tbsp reserved

1/4 c carrots

1/4 c pitted medjool dates (I used 4 large, moist dates)

1/4 c raisins (I used a raisin medley blend) + 1/4 c reserved

3 tbsp brown sugar

1 tsp cinnamon

1 tsp vanilla extract

Directions:

Blend the oats and carrots in a Vita or food processor for about 10 seconds. Then add everything else (except the reserved ingredients) and blend for another 20 seconds or until incorporated. Don’t overblend.

Remove the dough and by hand, stir in the reserved:

2 Tbsp dry oats

1/4 c raisins

Form into bite-sized balls or cookie shapes. If needed, refrigerate or freeze the dough for 15 minutes to make it less sticky and easier to work with.

Yields: 1 dozen bites the size of a quarter gumball.

Store in freezer or refrigerator.

Optional:

Pinch Pumpkin Pie Spice

Pinch Ground Ginger

1/8 c Coconut Flakes

1/8 c Walnuts/Almonds

1/8 c chocolate chips.

Note: For those desiring a more traditional cookie, bake at 350F for 8 to 12 minutes, or to desired level

Nutrition Data 1 bite/ball = 38 calories

Banana Bars

Healthy fats, protein, fruit, and fiber make this a great way to start the day. They would make the perfect afternoon snack to give you that needed energy boost

Ingredients:

1 cup unsalted almonds

1 cup Medjool Dates, pitted

1/2 cup coconut flour

1/2 cup pureed banana (approximately 1 medium sized banana)

2 Tbsp honey

3 Tbsp flax seed meal

6 Tbsp water

Directions:

Preheat oven to 350. Mix flax seed meal and water in a small bowl. Let soak for 2 or 3 minutes. I'm using these as an egg substitute.

In a food processor, process dates until they make a dough. Place them in a medium bowl and set aside. Process almonds until the pieces are almost, but not quite, a coarse meal. Add them to the bowl with the dates. Mix in coconut flour, banana and honey. Add the flax seed meal and water and stir until well combined.

Grease an 8X8 pan. I lined the pan with parchment paper because it seems like whenever I don't the bottom will stick no matter what I'm making. (I guess I'm not a good "greaser?" Hey, don't judge! I'm an excellent "roller outer!")

Press the dough into the pan and bake for 15-20 minutes. Take out of oven and let cool.

from The Nourishing Homemaker