Tag Archives: walnuts

Coconut Peanut Butter Walnut Fudge

Healthy Coconut Peanut Butter Walnut Fudge

Coconut Peanut Butter Walnut Fudge

This is a variation spun from the Coconut Pecan Cocoa Fudge. Once again, this fudge is full of healthy fats, contains no sugar or artificial sweeteners and no chocolate! (When I first posted this recipe, I accidentally included cocoa powder [affiliate link] in the list of ingredients. That has now been removed.) I used peanut butter [affiliate link] but feel free to use your favorite nut butter in equal parts. This recipe is a great way to get in some healthy coconut fats while having a bit of a sweet treat. Keep this in mind as something to have for the upcoming holidays.

As I mentioned last week, I've never been much of a fan of fudge because it's just too sweet. I have to admit this fudge, made using 3 tablespoons of honey [affiliate link], is pretty darned sweet. I'd suggest if you are on GAPS (or just limit your intake of sweets) that you taste the mixture starting with less honey. Start with a tablespoon or less and add more to your personal taste.

The texture for this recipe before chilling will be similar to frosting. It will harden up very nicely in the refrigerator or freezer.

Please note the items with asterisks (*) below are affiliate links to the products I use from Tropical Traditions. If you are a new customer and purchase using my link, I will receive a discount coupon and you will receive a copy of their book Virgin Coconut Oil: How It Has Changed Lives and How It Can Change Yours.

Instructions

  1. Lightly butter a small rectangular container, then place parchment paper (the parchment paper stays in place better when the dish is buttered).
  2. The coconut cream [affiliate link] concentrate should be easy to stir, if not, warm gently on the stove top.
  3. Mix all items together, place on top of the parchment paper. The mixture will be thick. Use a spoon to spread the fudge into the container.
  4. Place in freezer for 15-30 minutes.
  5. This fudge must be kept chilled or frozen. It will melt at room temperature.

I used Pyrex 7210 *Amazon Affiliate Link which is 7″ x 5″ x 1.5″.


Healthy Coconut Peanut Butter Walnut Fudge
 
Ingredients
Instructions
  1. Lightly butter a small rectangular container, then place parchment paper (the parchment paper stays in place better when the dish is buttered).
  2. The coconut cream concentrate should be easy to stir, if not, warm gently on the stove top.
  3. Mix all items together, place on top of the parchment paper. The mixture will be thick. Use a spoon to spread the fudge into the container.
  4. Place in freezer for 15-30 minutes.
  5. This fudge must be kept chilled or frozen. It will melt at room temperature.

 
GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Mango Coconut Walnut Date Balls

Mango Coconut Date Ball Fudge Babies

Mango Coconut Walnut Date Balls

This is another variation of the “Fudge Babies” so named and created by Chocolate Covered Katie. The first time I made Fudge Babies were for my birthday in 2011, my second birthday while on GAPS. In addition to making several versions of Katie's, I created two of my own: Banana Bread Babies and Pacific Island Babies. This time I had ordered some freeze-dried  mango from Tropical Traditions* so I was anxious to see how they would work together.

These are rich and decadent tasting. I brought them to work to let my coworkers sample, and four of us split one of these doing a taste test. I brought them to a potluck later that evening and several people commented on how delicious they were.

This recipe only has five ingredients and is very easy to make. Please note, although I'm sharing grams, this recipe does not need to be exact.

For this recipe I used regular dates. They were firm and somewhat dry. As I weighed out the dates, I made sure that each one was free from its pit.

Mix the first four ingredients together in a bowl.

Divide the batch into fourths and place one fourth of the mixture into your food processor. Pulse until the dates are chopped into small pieces, about the size of a small pea. You may need to add 1 or two teaspoons of water if your dates are dried out like mine were as otherwise they just spun around in the food processor bowl. With a tiny bit of water the processor blades were able to grab hold of the dates and chop them. Remove and place in a different bowl. Continue with the remaining mixture.

Mix the entire amount together.

Measure out 1 Tablespoon and 1 Teaspoon for each Fudge Baby. I do this by dipping the measuring spoon into the bowl and pressing firmly against the side to get a solid measured amount. Drop onto a cookie sheet and using your hands press firmly into a tight, round ball.

Finally, dip the balls into shredded coconut.

These do not need to be refrigerated immediately and will stay firm at room temperature.

Yields 25.

This post was included at Fat Tuesday.

*If you order from Tropical Traditions by clicking on any of my Tropical Traditions links and are a brand new customer, you will receive this free book: Virgin Coconut Oil : How it Has Changed People’s Lives, and How it Can Change Yours, and I will receive a discount coupon for referring you. Thank you!

GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Sesame Chocolate Nutty Bites

Sesame Chocolate Nutty Bites

Sesame Chocolate Nutty Bites

This is a perfect recipe to have on hand which is GAPS legal when we're going to be out in public around folks that are probably not eating GAPS, especially if you have children. Usually [ahem] adults can control themselves, but sometimes it just feels unfair when our children have no choices. I think it also creates a situation where children may feel as if they are being left out, or being treated unfairly since they can't have what the other children are having. But when there is a yummy substitute, it can turn what could be a negative and sorrowful memory, into something positive and memorable.
Perhaps you have a potluck to attend, or maybe you want to have some GAPS legal candy for your children to trade in at Halloween. I know much of the fun of Halloween is dressing up and getting candy. A solution some healthy eating families employ is to trick or treat but the children trade in the candy for a special gift, or maybe for some GAPS legal candy.

These Sesame Chocolate Nutty Bites are crunchy and chewy, made with lots of wholesome ingredients. You can feel good giving these treats to your children. They do have 1 gram of fiber in each piece, so if you are a GAPSter with severe digestive issues you might want to go easy on these since they do contain 1 gram of fiber in each piece. By the way, this recipe was inspired by an “Energy Nugget” I found in the bulk bins at my local grocery store. They list the ingredients, but not the amounts so this is my attempt to duplicate the store version. I did substitute cocoa powder [affiliate link] for carob powder, and walnuts [affiliate link] for peanuts.

This recipe makes 28 pieces which measure 2-1/2″ long by 1/2″ wide. There are two versions, a slightly less sweet version contains 1 Tablespoon less honey [affiliate link] and 1 Tablespoon more almond butter [affiliate link].

More Sweet: Per serving: 44 calories; 1 gram protein;  3 grams fat;  4 grams carbohydrates; 1 gram fiber

Less Sweet: Per serving: 45 calories; 1 gram protein;  3 grams fat;  3 grams carbohydrates; 1 gram fiber

Place the ingredients into a bowl – reserving 3 Tablespoon of sesame seeds for later use.

Mix everything together, the mixture will be very thick and may be difficult to stir.

Place a sheet of parchment paper into a dish 7″ x 5″ This is the one I used: Pyrex Storage 3-Cup Rectangular Dish with Dark Blue Plastic Cover, also lining the sides. Lightly grease the parchment paper with some type of GAPS friendly fat (I actually used the almond oil which was floating on top of my almond butter). Place the candy mixture into the parchment paper. Grease the back of a spoon or your fingers and mold into the dish. Take 1.5 Tablespoons of the remaining sesame seeds and spread over the top of the candy mixture until it is evenly covered. Remove the parchment paper and carefully tip upside down onto another piece of parchment paper. Otherwise the candy will stick to whatever you tip it onto.

Replace the original piece of parchment paper into the dish and replace the candy mixture, this time upside down so that the sesame seeds are at the bottom. Spread the remaining sesame seeds on top.

Refrigerate overnight, or at least four hours.

Remove and cut lengthwise so that you have a rectangular piece which is 2.5″ wide and 7″ long.

Now cut 1/2″ pieces which will give you 14 pieces from each rectangular piece.

Sesame Chocolate Nutty Bites

Remove a strip of parchment paper 7.5″ long. Cut each piece into a 2.5″ piece strip.

Lay the piece of candy in lengthwise, and roll the ends until they overlap. Use a piece of invisible or transparent tape long enough to wrap around and adhere to itself.

Sesame Chocolate Nutty Bites

You should have a round tube now. Attach a sticker if you wish. Now carefully fold down the ends and twist. The parchment I paper was prone to easily tear so I had to be delicate with it. If you wanted to get really fancy you could use some thin ribbon to tie around the ends of each candy instead of just twisting the ends.

Isn't that smiley face cute?

Sesame Chocolate Nutty Bites

This post was shared at Fat Tuesday.

**If you order from Tropical Traditions by clicking on any of my Tropical Traditions links and are a brand new customer, you will receive this free book: Virgin Coconut Oil : How it Has Changed People’s Lives, and How it Can Change Yours, and I will receive a discount coupon for referring you. Thank you!

If you love desserts like this, I have two cookbooks you really need to check out ASAP! Naturally Sweetened Treats for gluten-free dessert needs and Baker’s Dozen Volume 4, Chocolate Treats for amazing chocolate desserts and snacks.

Sesame Chocolate Nutty Bites
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 28
 
These Sesame Chocolate Nutty Bites are crunchy and chewy, made with lots of wholesome ingredients. They do have 1 gram of fiber in each piece, so if you are a GAPSter with severe digestive issues you might want to go easy on these since they do contain 1 gram of fiber in each piece.
Ingredients
  • ¼ cup Tropical Traditions Organic Canadian Raw Honey
  • 2 Tablespoons raw sunflower seeds
  • 6 Tablespoons sesame seeds - divided use
  • 2 Tablespoon walnuts
  • 2 Tablespoons cocoa powder (I used Rapunzel Organic Cocoa Powder from Tropical Traditions)
  • 2 Tablespoons raw cashews
  • 1 Tablespoon almond butter
  • 2 Tablespoons pumpkin [affiliate link] seeds
  • 3 Tablespoons Tropical Traditions shredded coconut
  • Parchment Paper (preferably unbleached natural - I used Natural Value's parchment paper)
  • Invisible Tape
  • Stickers, optional
Instructions
  1. Place the ingredients into a bowl - reserving 3 Tablespoon of sesame seeds for later use.
  2. Mix everything together, the mixture will be very thick and may be difficult to stir.
  3. Place a sheet of parchment paper into a dish 7" x 5", also lining the sides. Lightly grease the parchment paper with some type of GAPS friendly fat (I actually used the almond oil which was floating on top of my almond butter).
  4. Place the candy mixture into the parchment paper.
  5. Grease the back of a spoon or your fingers and mold into the dish.
  6. Take 1.5 Tablespoons of the remaining sesame seeds and spread over the top of the candy mixture until it is evenly covered.
  7. Remove the parchment paper and carefully tip upside down onto another piece of parchment paper.
  8. Otherwise the candy will stick to whatever you tip it onto.
  9. Replace the original piece of parchment paper into the dish and replace the candy mixture, this time upside down so that the sesame seeds are at the bottom.
  10. Spread the remaining sesame seeds on top.
  11. Refrigerate overnight, or at least four hours.
  12. Remove and cut lengthwise so that you have a rectangular piece which is 2.5" wide and 7" long.
  13. Now cut ½" pieces which will give you 14 pieces from each rectangular piece.
  14. Remove a strip of parchment paper 7.5" long. Cut each piece into a 2.5" piece strip.
  15. Lay the piece of candy in lengthwise, and roll the ends until they overlap. Use a piece of invisible or transparent tape long enough to wrap around and adhere to itself.
  16. You should have a round tube now. Attach a sticker if you wish. Now carefully fold down the ends and twist. The parchment I paper was prone to easily tear so I had to be delicate with it.
Notes
For a less sweet version, reduce honey by 1 Tablespoon and increase almond butter by 1 Tablespoon. The calorie count changes to 45, protein, fiber and fat remain the same. Carbohydrates change to 3 per serving.
Nutrition Information
Serving size: 1 Calories: 44 Fat: 3 Carbohydrates: 4 Fiber: 1 Protein: 1

 
GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

Banana Walnut Muffins Made with Coconut Flour

Banana Walnut Muffins Made With Coconut Flour

Banana Walnut Muffins Made with Coconut Flour

When I used to eat gluten and grains, one of my favorite muffins was Banana Nut. My sister is the one that found the recipe and over the years I have made them dozens of times. The original recipe is from the La Leche League's Whole Foods for the Whole Family. I have been experimenting with coconut flour [affiliate link] and I decided to try converting this recipe. These are light and fluffy and very delicious. They would probably work well in a loaf pan but of course you would need to increase the baking time.

I ordered some Tropical Traditions coconut flour [affiliate link], to see how it compares to Bob's Red Mill. I don't see a lot of difference, but Tropical Traditions seems smoother and moister than Bob's.

Remember, if you have never ordered from Tropical Traditions before and order by clicking on any of my Tropical Traditions links, you will receive a free book on Virgin Coconut Oil [affiliate link], and I will receive a discount coupon for referring you. Thank you for thinking of me!

Preheat oven to 350°F.

Place cupcake papers into muffin tins, or grease liberally and dust using coconut flour.

Chop walnuts into small pieces.

In a mixing bowl, mash bananas until creamy, stir in honey. Melt coconut oil and whisk in with bananas and honey. Add eggs and blend using a hand mixer or whisk. Add salt and baking soda.

Measure coconut flour into a 1/2 cup measuring utensil. Pack flour into cup firmly. Use a back side of a knife to cut across the top of the measuring utensil so that your measurements is exactly 1/2 cup. Sift flour to remove any lumps.

Mix half of the coconut flour in with the wet ingredients. Allow to sit for two minutes to give the coconut flour time to absorb. You are looking for a consistency of mashed potatoes. If the mixture is very runny, add the rest of the coconut flour. Again allow batter to sit for 2 minutes. Coconut flour is tricky sometimes. It is better to add the coconut flour in small increments than to end up with your batter being too dry.

Add vinegar to batter and blend quickly. Add walnuts and stir by hand.

Fill 12 cupcake forms (slightly under filled). Bake for 25 minutes or until lightly browned on top and a toothpick inserted comes out clean.

This recipe shared at Fat Tuesday. These muffins were also featured at Coconut Recipes.

This recipe was slightly altered on Saturday, November 24th, 2012.

Recipe: Banana Walnut Muffins Coconut Flour
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 9
 
These light and fluffy banana nut muffins can be eaten with breakfast or served as dessert.
Ingredients
  • ½ cup coconut flour, Tropical Traditions brand
  • 1 cup bananas, mashed
  • ⅓ cup melted Tropical Traditions Gold Label Organic Virgin Coconut Oil
  • ½ cup honey
  • 3 whole eggs
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 2 teaspoons apple cider vinegar
  • ½ cup walnuts, chopped
Instructions
  1. Preheat oven to 350°F.
  2. Place cupcake papers into muffin tins, or grease liberally and dust using coconut flour.
  3. Chop walnuts into small pieces.
  4. In a mixing bowl, mash bananas until creamy, stir in honey.
  5. Melt coconut oil and whisk in with bananas and honey.
  6. Add eggs and blend using a hand mixer or whisk.
  7. Add salt and baking soda.
  8. Measure coconut flour into a ½ cup measuring utensil. Pack flour into cup firmly. Use a back side of a knife to cut across the top of the measuring utensil so that your measurements is exactly ½ cup. Sift flour to remove any lumps.
  9. Mix half of the coconut flour in with the wet ingredients. Allow to sit for two minutes to give the coconut flour time to absorb. You are looking for a consistency of mashed potatoes.
  10. If the mixture is very runny, add the rest of the coconut flour. Again allow batter to sit for 2 minutes. Coconut flour is tricky sometimes. It is better to add the coconut flour in small increments than to end up with your batter being too dry.
  11. Add vinegar to batter and blend quickly.
  12. Add walnuts and stir by hand.
  13. Fill 12 cupcake forms (slightly under filled). Bake for 25 minutes or until lightly browned on top and a toothpick inserted comes out clean.
Notes
This recipe was slightly altered on November 24th, 2012 to include 2 teaspoons of vinegar and there was a modification in the wording of the recipe regarding the coconut flour.

 

If you love recipes like this, I have two cookbooks you really need to check out ASAP! Naturally Sweetened Treats for gluten-free dessert needs and Mastering the Art of Baking With Coconut Flour.

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GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.