to - Kale Cuties

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to - Kale Cuties

Page 1
Disclaimer
Copyright 23 Guilt-Free Healthy Treats You’ll Absolutely Love 2015. All Rights
Reserved.
No part of this ebook or any of its contents may be reproduced,
copied, modified or adapted, without the prior written consent of the
author, unless otherwise indicated for stand-along materials.
Commercial use and distribution of the contents of the ebook is not
allowed without express and prior written consent of the author.
Page 2
Table Of Contents
Gluten-free Oatmeal Raisin Cookies
4
Pumpkin Chocolate Chip Cookies
5
No Bake Cookies
7
Carrot Cake Cookies
8
Double Chocolate Protein Pudding
10
Chocolate Vanilla Twist Pudding
11
Pumpkin Spice Cupcakes
12
Sweet Muffins
14
Vanilla Pound Cake
15
Frosting Recipes
17
Chocolate Frosting
17
Strawberry Frosting
18
Extra Moist Chocolate Vegan Cake
19
Gluten-free Banana Bread
20
Paleo Wild Berry Popsicles
22
Fudgicles
23
Monkey Ice Cream
24
Strawberry Ice Cream
25
Banana Pops
26
No Bake Granola Bites
27
Strawberry Blueberry Lemon Bars
28
Protein Pumpkin Bars
30
Apple Pomegranate Crisp
32
Mini Baked Apple Crumble
33
Note from the Author
34
Page 3
Gluten-free Oatmeal Raisin Cookies
Serves: 12
Prep time: 5 min.
Bake time: 10-12 minutes
Ingredients:
-
2 cups of oatmeal (GF)
2 frozen ripe bananas
1/2 cup raisins
1/3 cup applesauce
1/4 cup non-dairy milk
1/3 cup shredded coconut
1 tsp. vanilla
1 tsp. cinnamon
Directions:
1. Preheat oven to 350.
2. Dethaw bananas for 10-20 seconds or until mushy enough to peel banana skins.
Set aside.
3. Take all your ingredients (except raisins) and mix together by hand or mixer.
4. Stir in raisins by hand. Scoop cookie batter and place on a greased cookie sheet
and bake for 10-15 minutes or until lightly brown.
Page 4
Pumpkin Chocolate Chip Cookies
Servings: 24
Prep time: 10 minutes
Bake Time: 15-20 minutes
**If you don't want to make these cookies vegan you can add regular milk and
eggs. You will use the same amount of milk but will need to use 1 cup of allpurpose flour instead of a 1/2 cup and 2 eggs.
Ingredients:
-1 1/4 cup gluten-free oats
-1/2 cup gluten-free all purpose flour
-1/2 cup of non-dairy milk
-3/4 cup of canned pumpkin
-1/2 cup of non-dairy chocolate chips (optional)
-3/4 cup coconut sugar
-2 chia seed eggs (4 tbsp. chia seed + 2 tbsp. water)
-2 tsp. baking powder
-1 1/2 tsp cinnamon
-1 tsp. vanilla
-1/2 tsp salt
-1/4 tsp nutmeg
Directions:
Page 5
2. Make your chia seed eggs by adding 4 tbsp of chia seed in a small bowl and then
adding 2 tbsp of water. Stir chia seeds and water well then let it stand for 5
minutes. The mixture should thicken up and become gooey in texture.
3. In a large mixing bowl, measure and mix all of your dry ingredients first. Make
sure ingredients are well mixed.
4. Mix in milk, vanilla, chia seed mixture or eggs, and canned pumpkin. Mix well.
5. Stir in chocolate chips.
6. Scoop out cookie mixture onto a greased baking pan and let the cookies bake for
15 - 20 minutes or until golden brown.
These cookies do great in the freezer so if you have found that you made more than
you need or you just want to have a healthy treat on hand throw them in a freezer
friendly bag or container. Pull them out and pop them in the microwave for 15 -20
sec. for an instant fall treat!
Page 6
No Bake Cookies
Serves: 15-20 cookies
Ingredients:
- 3 cups of gluten-free oats
- 1 cup of organic peanut butter
- 1 cup coconut sugar
- 1 stick or 8 tbsp of earth balance butter (non-dairy)
- 1/2 cup of non-dairy milk
- 4 tbsp cocoa
- 1 tbsp vanilla
- wax paper
Directions:
1. Measure out your oats & peanut butter and set aside.
2. Take a large sauce pan and melt butter, sugar, cocoa and milk. Bring to a boil for
1 minute. Remove from heat.
3. Pour oats and peanut butter into the sauce pan and mix well. Once mixture is
blended add in vanilla.
4. Scoop out cookie mixture onto wax paper and let cookies sit until firm. Place
cookies in an air tight container until ready to serve.
Page 7
Carrot Cake Cookies
Serves: 22
Ingredients:
- 2 cups gluten-free oats
- 1 1/4 cup all purpose flour
- 1 cup shredded carrots
- 1/2 cup shredded coconut
- 1/2 cup raisins
- 1 banana
- 1/4 cup non-dairy milk
- 1/4 cup ground flaxseed
- 1/4 cup coconut oil (melted)
- 3 tbsp. honey
- 1 tsp. salt
- 1 tsp. cinnamon
- 2 tbsp apple sauce
Topping (Optional)
4 oz of whipped coconut butter
Directions:
Page 8
2. Measure dry ingredients in a mixing bowl. All purpose flour, oats, salt, cinnamon
and flaxseed and stir until blended. Set aside.
3. Shred carrots enough for one cup and add to flour mixture.
4. Measure and add melted coconut oil, applesauce, honey, banana, milk and
shredded coconut and blend with a mixer. Slowly pour in flour mixture until
completely blended.
5. Stir in raisins. Spoon out scoops of the cookie dough onto a well greased baking
sheet.
6. Bake for 10 - 12 minutes or until lightly brown.
Once cookies are done baking let them cool and then top with a dollop of coconut
butter. (optional)
Page 9
Double Chocolate Protein Pudding
Servings: 2
Prep Time: 3 minutes
Refrigeration: at least 2 hours
Ingredients:
- 1 cup milk or non-dairy alternative
- 4 tbsp or ¼ cup chia seeds
- 1 tbsp raw cacao or cocoa powder
- Optional toppings: fresh fruit, shredded coconut, peanut or almond butter,
chopped nuts
Directions:
1. Place milk, protein powder, and chia seeds in a jar or plastic container with a
tight lid and shake vigorously. Or place all ingredients in a blender for a smoother
consistency.
2. Place the container in the refrigerator for at least 6 hours or for overnight.
3. Top with your favorite toppings and enjoy.
Page 10
Chocolate Vanilla Twist Pudding
Servings: 4-5
Chill time: Refridgerate overnight
Ingredients:
- 2 cups chocolate milk
- 6 tbsp chia seed
- 5 tbsp vanilla flavored protein mix (i used Vega Brand)
Directions:
1. Blend all ingredients in a blender and then place in a storage container.
2. Place pudding in the refridge overnight.
3. Eat chilled.
Page 11
Pumpkin Spice Cupcakes
Servings: 12
Bake time: 15 minutes or toothpick clean
Ingredients:
- 1 box of Spice Bar Baking Mix (I used the brand 1-2-3 it's gluten-free)
- 1 can of Pumpkin Puree (15 oz)
- 1/2 cup of dairy free chocolate chips
- 1/2 cup of milk or dairy alternative
Directions:
1. Preheat your oven to 350.
2. In a large bowl mix in Spice Bar Baking mix and pumpkin puree by hand until
well mixed. Scoop mixture into cupcake holders.
3. Let the pumpkin spice cupcakes bake completely. Since the chocolate ganache
will harden quickly you will want to wait to start making it after your cupcakes are
done baking.
4. This step can be down 2 different ways...I have done both.
Option 1: Pour 1/2 cup of dairy-free milk into a small pot and bring to a rapid
bowl. Then pour boiling milk over 1/2 cup of chocolate chips and stir quickly. Next
spoon chocolate ganache over warm cupcakes.
Page 12
Option 2: Place 1/2 cup of dairy-free milk into the microwave and cook on high for
30 to 50 seconds depending on your microwave. Dump 1/2 cup chocolate chips into
the bowl and stir quickly. Next spoon your chocolate ganache over warm cupcakes.
5. Serve cupcakes once chocolate has cooled. :)
Page 13
Sweet Muffins
Serves: 18 muffins
Bake time: 15 minutes
Ingredients:
- 2 1/4 cup gluten-free all purpose flour (I used Pamela’s brand)
- 1 can of 15 oz pumpkin
- 1 cup of coconut sugar
- 8 tbsp. butter (melted)
- 2 eggs or (2 tbsp flaxseed ground with 6 tbsp water)
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 1 tsp. baking soda
- 1 tsp. sea salt
- 1 tsp. vanilla
- Top with shredded coconut and raisins (optional)
Directions:
2. Mix together all the dry ingredients in a large mixing bowl.
3. Stir in pumpkin, vanilla and eggs until well blended.
4. Place sweet muffin mixture into muffin holders and top with raisins and shredded
coconut. Bake in the oven for 12-15 minutes or until fork clean.
5. Enjoy warm with coconut butter.
Page 14
Vanilla Pound Cake
Serves: 6
Ingredients:
- 1 1/4 cup all purpose flour
- 1/4 cup coconut flour
- 1 can of full fat coconut milk chilled
- 1/2 cup coconut sugar
- 1/3 cup melted coconut oil
- 10 oz vanilla yogurt (non-dairy or dairy)
- 2 eggs or (1 tbsp vinegar + 1 tbsp water + 1 tsp baking powder)
- 2 tsp. baking powder
- 1 1/2 tsp. vanilla
- 1/4 tsp salt
* Place can of coconut milk in refrigerator overnight or for several hours so the milk
becomes chilled.
Directions:
2. Mix all dry ingredients: flours, sugar, baking powder, and salt in a large mixing
bowl.
Page 15
3. Prepare egg replacement in a small bowl by mixing all the ingredients together
and letting it sit until it starts to foam.
4. In a separate bowl, mix chilled coconut milk, yogurt, vanilla and eggs or egg
replacement. After stirring well, fold in dry ingredients.
5. Pour cake batter into a greased cake pan or bread loaf pan and bake for about
25-30 minutes or until fork clean.
Page 16
Frosting Recipes
Chocolate Frosting
Ingredients:
- 1/2 cup soy milk (or dairy alternative)
- 3/4 cup chocolate frosting (Enjoy Life for non-dairy option)
- 2/3 cup coconut butter
Directions:
1. Measure out chocolate chips and place in a microwave safe bowl.
2. Measure milk out and bring to a boil on the stove. Once milk is at a rapid boil
pour over chocolate chips. Quickly stir milk and chocolate chips until all the
chocolate is melted. Then scoop and mix in coconut butter by mixer.
*If mixing chocolate and coconut butter by hand you may want to melt your
coconut butter first so that your frosting is smooth and even.
3. If you frosting mixture is a bit runny especially if you had to microwave the
coconut butter then place frosting in the refrigerator until it thickens about 5
minutes. The frosting will also thicken once it is spread on the cake.
Page 17
Strawberry Frosting
Ingredients:
- 5 oz or 2/3 cup of coconut butter (not oil)
- 1 fresh small beet
- drizzle of honey or maple syrup optional
Directions:
1. Prepare your beet. You can do this two ways. One way is to juice your beet and
collect the juice. You can also cut your better in big chunks and place in on the
stove with about a tablespoon of water. Allowing the beet to steam will release the
juice from the beet.
2. Measure and place coconut butter in mixer and mix until smooth. Add beet juice
slowly until you reach your desired consistency.
3. Add a drizzle of honey or maple syrup for a little added sweetness. Mix well.
4. Spread frosting on your desired cake or cookies.
Page 18
Extra Moist Chocolate Vegan Cake
Ingredients:
- 1 box of Chocolate Cake mix 15 oz (I used Glutino)
- 6 oz of vanilla yogurt
- 5 tbsp. softened earth balance butter
- 1/2 cup of dairy free milk
- 1/2 tsp. vanilla
- egg replacer use (1 tsp. baking soda + 1 tbsp water + 1 tbsp white vinegar)
Directions:
1. Preheat oven according to your cake mix instructions.
2. Mix all dry ingredients first using a mixer. Set aside
3. Let egg replacer sit and bubble for 1 minute before adding to the cake mix.
4. Add all the other wet ingredients and mix well with the dry ingredients.
5. Bake cake for the length of box mix instructions until the batter is fork clean.
6. Let cake cool to room temperature then frost and decorate.
Page 19
Gluten-free Banana Bread
Serves: 1 loaf
Ingredients:
- 4 mushy brown bananas
- 1 1/4 cup gluten-free oats
-1 1/4 cup all-purpose flour
-1 1/2 cup dairy-free milk
-1/4 cup applesauce
-7 tbsp. coconut oil melted
-2 tbsp 1/3 tsp. baking powder
-1 tsp. pure vanilla extract
-1 1/2 tsp. sea salt
-1 tsp. ground cinnamon
Directions:
1. Preheat oven to 350 and grease bread pan.
2. Slightly de-thaw frozen bananas in the microwave for about 30 seconds. Peel
skins and mash bananas in a bowl and set aside.
3. In a large mixing bowl add all your dry ingredients: flour, spices, and sugar and
mix well. Then stir in milk, melted oil, bananas and applesauce until well mixed.
4. Pour banana bread mixture int bread pan and place in oven to bake. Bake for 55
minutes or until fork clean in the center and lightly golden.
Page 20
5. Let bread completely cool before cutting to prevent the bread crumbling.
*Gluten-free baked goods in general tend to lose their moisture faster than regular
baked goods. Be sure to store your bread in a well sealed container or feel free to
freeze or refrigerate leftovers for a later snack.
Page 21
Paleo Wild Berry Popsicles
Serves: 8 depending on mold
Chill time: Overnight
Ingredients:
-1 can of full fat coconut milk
-1 ripe frozen banana
-2 cups frozen wild berry mix
Directions:
1. Pop frozen banana into microwave for about 10 seconds or longer to peel the
skin.
2. Place all ingredients into a high power blender. Blend until smooth.
3. Place wild berry mixture into popsicle molds. Freeze overnight.
Page 22
Fudgicles
Serves: 8 depending on mold
Chill time: Overnight
Ingredients:
- 2 large ripe bananas
- 1 can of full fat coconut milk (unsweetened)
- 2 tbsp. of powder cacoa
- 3 tbsp. of honey
Directions:
1. Open can of coconut milk and place in a small pot on the stove. Bring to a rapid
boil while stirring occasionally.
2. Turn heat down and add in cacoa and honey. Stir or whisk quickly until honey
and cacoa is well mixed with the coconut milk.
3. Let mixture cool before pouring into the blender. Add ripe large bananas and
blend until well mixed. Place chocolate mixture into desired popsicle mold and
then set in freezer overnight of for a least 4 hours until well frozen.
Page 23
Monkey Ice Cream
Serves: 2-3
Chill time: 10-15 minutes
Ingredients:
- 2 ripe large frozen bananas
- 1/4 cup dairy-free milk
- 3 tbsp chopped pecans or other favorite nut
- 2 1/2 tbsp. dairy free chocolate chips
- 1/2 tbsp. cacao
Directions:
1. Place frozen ripe bananas in microwave for 10 seconds or just long enough to be
able to remove the peel.
2. Roughly chop nuts and set aside.
3. Place frozen bananas, milk, cacao and nuts in a blender on high. Blend until
bananas are smooth and ingredients are well mixed.
4. Eat immediately or if mixture is slightly runny pour mixture in freezer safe
container and freeze for 10-15 minutes.
*You can freeze mixture over night but be sure to let ice cream sit on the counter
for about 10 minutes before attempting to scoop.
Page 24
Strawberry Ice Cream
Serves: 4
Ingredients:
- 2 large ripe frozen bananas
- 2 cups of frozen strawberries
- 1/4 cup milk + 1 tbsp of milk
Directions:
1. Place frozen ripe bananas in microwave for 10 seconds or run under hot water
until able to peel skin.
2. Place all ingredients into a blender and blend on high until well mixed and
bananas are smooth. If mixture seems think continue to add 1 tbsp of milk until
smooth.
3. Enjoy immediately or freeze for later.
Page 25
Banana Pops
Serves: 6
Chill time: 2 hours or over night
Ingredients:
- 2 firm bananas
-10 ounces or 1 ¼ cup strawberry yogurt (I used Silk brand)
- 2 tbsp of shredded coconut
- 2 tbsp of mini chocolate chips
- 2 tbsp crushed graham cracker or nuts of your choice
- 6 popsicle sticks or straws
Directions:
1. Peel and cut both bananas into three equal parts.
2. Insert one popsicle stick or straw into the center of the banana. (The popsicle
stick is easier to decorate the banana but both will work. If using the straw as a
method be sure to cut the straw so that your child has a shorter handle to hold on
to.)
3. Get all of your toppings ready and set aside. Dip and cover banana generously
with your favorite flavor of yogurt.
5. Take a baking sheet and place your chosen toppings on the sheet. Roll your
yogurt covered banana across the toppings until well covered.
6. Once all the bananas are finished place the bananas in the freezer for 30 to 45
minutes. Bananas can also be frozen overnight or kept in the freezer until eaten.
Keep bananas covered in a freezer safe ziplock or storage container.
Page 26
No Bake Granola Bites
Serves: 12
Ingredients:
- 1 cup of raisins
- 5 tbsp peanut butter or peanut butter alternative
Directions:
1. Measure out 1 cup of gluten-free oats and blend for 10 sec. in a blender or food
processer. Place in a bowl and set aside.
2. Measure out 1 cup of rasins and blend in a food processor until it becomes a
mushy ball.
3. Keep raisins in the food processor and add 1 cup of gluten-free oats and continue
to blend in the processor.
4. Scrap raisin/oat mixture into the bowl with the rest of the oats. Measure out 5
tbsp of peanut butter and mix well together.
5. Roll granola mixture into small balls. Enjoy right away or store in the fridge until
ready to eat.
Page 27
Strawberry Blueberry Lemon Bars
Serves: 10 Prep time: 15 minutes
Bake time: 25 minutes Chill time: 1hour
Ingredients:
Crust:
- 1 1/2 cups graham cracker crumbs (I used GF)
- 1 stick of butter, melted
- 1/4 cup cocnut sugar
For the filling:
- 2 large egg yolks
- 1 (14 ounce can) full fat unsweetened coconut milk (do not shake)
- 1 cup fresh strawberries
- 1/2 cup fresh blueberries
- 1/4 cup fresh lemon juice
Directions:
1. Preheat oven to 350. Spray an 8x8 inch baking dish with cooking spray. Set
aside.
2. In a blender or food processor crumble graham crackers until finely ground. Pour
in a bowl and set aside.
Page 28
3. Melt 1 stick of butter and stir into crumbled graham cracker with 1/4 cup of
coconut sugar. Mix well.
4. Press crumbs firmly into prepared pan. Bake the graham cracker crust for 10
minutes. Remove from oven and allow to cool to room temperature.
5. Next start making the filling. Take 1 cup of fresh washed strawberries destem
and throw into the blender until well chopped.
6. Combine the 2 egg yolks, cream of coconut milk only, straweberries, coconut
sugar and fresh squeezed lemon juice and mix well. Gently fold in the blueberries.
7. Pour the lemon berry filling evenly over the graham cracker crust. Bake for
another 25 to 30 minutes, or until just set. The middle shouldn’t jiggle.
8. Cool to room temperature, then chill in the refrigerator for at least one hour
before serving. Cut into bars and serve. Page 29
Protein Pumpkin Bars
Serves: 15
Prep Time: 10 minutes
Bake Time: 15-20 minutes
Ingredients:
- 2 scoops or ½ cup Vega Vanilla Sport Protein
- 1 cup canned pumpkin (not pumpkin pie mix
- 1/2 cup unsweetened applesauce
- 1 tbsp coconut oil
- 2 tsp pure vanilla extract
- 2 tsp aluminum-free baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 1/4 tsp cinnamon
- 1/8 tsp nutmeg
- 1 sprinkle of all spice
Directions:
1. Preheat oven to 350 degrees.
2. Blend oats in a food processor or mixer until finely ground. Ensure there are no
chunks.
3. In a large mixing bowl, mix together ground oats, protein powder, baking
powder, baking soda, salt and spices (cinnamon, nutmeg, and allspice).
Page 30
4. In a smaller bowl, mix together pumpkin,vanilla extract, applesauce, sugar and
oil.
5. Combine wet ingredients with dry.
6. Place pumpkin mixture in a non-stick pan (the smaller the pan, the thicker the
bar; I used a 9×13). Bake for 15-20 minutes or until mixture is golden brown and
comes out clean.
7. Enjoy! Eat warm or enjoy later by storing in seal-tight bag in the refrigerator.
Page 31
Apple Pomegranate Crisp
Serves: 8-10
Ingredients:
- 6 large apples (use more if they are smaller)
- 1 ½ pomegranates
- 1/2 cup coconut oil
- 1/2 cup maple syrup
- 4 teaspoons fresh lemon juice
- 1/2 teaspoon of vanilla extract
- 1 teaspoon ground cinnamon
Directions:
1. Preheat oven to 375 degrees.
2. Wash, peel, core, and slice apples into medium chunks. Sprinkle the lemon juice
over the apples in a large bowl.
3. Cut and scoop out pomegranate seeds and mix in with apple slices.
4. Pour vanilla extract over the top of the apples.
5. In a separate bowl, combine maple syrup, cinnamon, and oats in a bowl. Melt
coconut oil and mix in. Sprinkle mixture over apples. Bake for 45 minutes or until
topping looks crisp. Page 32
Mini Baked Apple Crumble
Serves: 12
Ingredients:
- 3 small apples or 2 large apples
- 1/2 cup of gluten-free oats
- 1 tbsp coconut butter
- 1/2 tsp. cinnamon
- honey
- 24 cupcake liners (optional)
Directions:
2. Wash, slice and core apples. Once apples are sliced chop each apple slice into
3-4 chunks depending on how thick your apple is.
3. In a bowl, mix oats and cinnamon together. Take 1 tbsp of coconut butter or
another type of butter and cut but into oats until well mixed.
4. Take cupcake pan and line with 2 holders each or simply spray pan making sure
it is well greased. Fill each cupcake holder with apple chunks to the brim as apples
will cook down. Cover apple chunks evenly with cinnamon oat mixture. Drizzle the
top of apple crumble with honey.
5. Bake apples for 20-25 minutes or until apples are fork tender.
Page 33
Note from the Author
Let’s face it, we all love to eat sweet treats, right? This love for sweets
doesn’t have to be a source of guilt as long as we are enjoying the right type of
sweets especially when offerring them to young growing children.
It is my sincere desire to help you raise healthier children who love eating whole
nutritious food. In this recipe book, you will find colorful, kid appealing, doctor
approving treat recipes that are appealing both to you and your own little cuties.
Eating healthy does take more intention and careful planning but it doesn’t have to
be tedious, confusing or expensive. In this recipe book, you will find 23 Healthy
treat recipes that are fun to eat, simple to make, cost effective and MOST
IMPORTANTLY HEALTHY.
Also, if you enjoy these recipes then be sure to check out my blog, kalecuties.com
for more ideas and tips on how to get your kids to eat and enjoy healthy foods. I
hope your own cuties enjoy these recipes as much as mine do.
Allison
Page 34

to - Kale Cuties

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