Apple Pie Bars
I don’t know about you, but I truly believe Fall is really the rebirth season (despite what your high school English teacher taught you). Fall, historically, was the time of harvest. All of the best fruits and vegetables- squashes, persimmons, tubers, pumpkin- are in bounty with the temperate weather, ideal for most produce. An icon of fall, in farming and in life, is the apple. Apples are the symbol of bounty, enlightenment and luck, hence why we give them to teachers. Apples are also delicious and pack a serious nutritional bite.
They say an apple a day keeps the doctor away. High in fiber and water, apples can keep you full for hours, especially when eaten with nuts or nut butter. Anyone else have flashbacks to the days on their elementary school playground? The fiber in apples not only curbs hunger, but can also help regulate blood pressure, glucose metabolism, and feeds our gut’s little helpers- our microbiome. The deep color of an apples skin signifies it’s phytonutrient potential. Red colors are generally known for animating the liver’s detoxing abilities, as well stimulating blood flow and improving eye sight. More green colors aid digestion by supporting the production and flow of digestive enzymes and bile, as well as initiate many metabolic processes.
Apples are uber versatile and can be prepared in many ways. Bake your favorite in oats in the morning with cinnamon for a warm and comforting breakfast. Chop Granny Smiths up fresh and toss in to salads for a crunch of tart. Roast them with pork for a sweet twist on a roast dinner. They also are infamously known to make great pies *wink wink*. You know what’s better than pie? Pie with nutrient density! A take on the traditional apple pie, this one is packed with protein, healthy fats, even MORE fiber, and low in insulin spiking sugar so you’ll be full and satisfied.
APPLE CRUMBLE BARS
Makes 20-25 Squares
2 Granny Smith Apples, diced
2 TBSP Coconut Oil (plus 1 TBSP for sautéing apples)
1 TBSP Pumpkin Pie Spice
1 TBSP Coconut Sugar
2 Scoops Vanilla Protein of Choice
1 ½ cups Almond Flour
½ Cup Walnuts
½ Cup Pecans
1/4 Cup Unsweetened Coconut Shreds
1/4 Cup Flaxseeds
1/4 Cup Pumpkin Seeds
1/4 Cup Maple Syrup
1/8 TSP Flake or Course Sea Salt
1. Melt coconut oil in a skillet, add pumpkin spice and coconut sugar. Mix and let heat until starting to bubble. Add in apple pieces, mix in skillet to coat with spice sugar mix. Let sit on medium heat until apples are soft
2. Place all crust ingredients in to a food processor (if not using a food processor, use blender or chop). Set aside 1/4 of the amount to the side for crumble. Press majority of crust into a 8x8 baking pan lined with parchment paper to form about a 1/3” thick crust.
3. Once apples are soft, pour into food processor with protein of choice and coconut oil and blend until smooth. Add in vanilla.
4. Pour mixture over frozen crust. Top with crumble that was set aside. Store in freezer until ready to serve.
This past week, my good friend, Taylor, and I held a wellness event on holistic remedies to keep from falling victim to the notorious fall colds. Taylor's area of expertise is in essential oils. Using her favorite immune-boosting oils- cilantro, parsley, lemon, cinnamon- I created a three-course meal using the oils and whole food. Essential oils+real food nutrition? Hello, Nourishment!
Taylor gave her spiels, thriving in her own knowledge, and I got down to business doing what I do best: cooking. Cooking: for a purpose, to provide, to educate.
To end the night, using DoTerra’s famous “OnGuard” blend, I thought it would perfect to end with a Jubilee-style Cherry dessert. Cherries, seasonal during the last summer, are high in melatonin, the dictating hormone of our sleep and eat cycles, as well as the precursor to various “happy” neurotransmitters. Cherries are also high in anthoncyanins and vitamin C, both essential during these sick-prone days.
1 lb fresh cherries pitted
2 TBSP honey or maple syrup- check out Lakanto Monk Fruit Maple Syrup for a zero glycemic option!
8 drops OnGuard Oil (or Juice of 1/2 orange and 1 1/2 TSP Pumpkin Pie Spice)
1 cup of water
1/2 TBSP Arrowroot Starch- I use Bob’s Red Mill, found at my local Sprouts
Topping: RootedTates Paleo OG Nola or favorite granola! Ice Cream is a good option too (;
After pitting the cherries, add with all other ingredients. Heat to simmer and let sit until cherries have been reduced and thick naturally.
Remover from heat. Sprinkle and stir in arrowroot starch to thicken.
Serve warm with optional toppings, or any other additions you can think of!
Better than Ghiradhelli Brownies
Growing up, I was deemed the Brownie Connoisseur. Since leading a Paleo lifestyle, I have been looking for a way to reclaim my title- this is it. If you need more convincing to try out this recipe, just imagine fudgy brownies and then chunks of Eating Evolved 100% Cacao Bar just hit you out of nowhere. Plus, it’s naturally sweetened with date nectar found in 4th and Heart’s Coffee Chocti. Just try it, okay?
1 ½ cup almond flour
½ cup coconut flour
1/3 cup 4th and Heart Chocti of choice
1 Eating Evolved Bar of choice
2/3 cup Coconut Cream
2 Egg Whites
1 TSP Vanilla
½ TSP salt
1/4 TSP Baking Soda
Preheat oven to 350F and microwave chocti to get to a liquid consistency, approximately 30 seconds.
Whisk together all wet ingredients in a bowl.
In the same bowl, slowly add in almond and coconut flour by alternating sifting and stirring. Add in baking soda and salt.
Chop the chocolate bar into chunks and evenly distribute by stirring into batter.
Pour batter into oiled baking dish. Bake for 45-55 minutes.
Once cooled, allow to cool and serve up