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Category: Seasonal

Seasonal posts and recipes

Creamy Southern Slaw

This recipe is the perfect excuse to tie cabbage into your diet (in case you needed one:).  Rich in phytonutrient antioxidants, this is one “cool” season leafy vegetable and in coleslaw, it truly makes for a delicious spring and summer side dish.  The recipe happened one afternoon when we were asked to bring coleslaw to a neighborhood fish fry.  Let me tell you, it was a little bit intimidating making this dish for native southerners and we are by no means coleslaw experts.  Let’s face it, the earliest memories I had of coleslaw from childhood were that of the side dish that came along with your 3 piece meal at Kentucky Fried Chicken.  I’m quite confident, nothing about that meal was good for me nutritionally.  

Well, the good news, we’ve been asked to bring this dish again, and again as a dish to pass the following two times after that!  It is the exact recipe that we came up with that day and I promise, you won’t have to question whether the ingredients are real.  

Who knew our northern roots could make coleslaw taste delicious for the southern palate?  Anyhow, we hope you enjoy it as much as we, and well, our neighbors do:).

Creamy Southern Slaw
Serves 12
Clean Crunchy, Creamy Cole Slaw **free of gluten, dairy, soy, corn
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Dressing
  1. 1 cup avocado mayo
  2. juice of 1 1/2 small organic lemons (approx 3 TBSP)
  3. 3-4 TBSP organic cane sugar
  4. 2 Tablespoons of Braggs Apple Cider Vinegar
  5. 1 tsp black pepper
  6. 1/2 tsp sea salt with iodide
Salad
  1. 2 16oz. bags of organic chopped cabbage and carrots or approx 32oz of green and red cabbage and carrots combined
Instructions
  1. Mix all dressing ingredients together and whisk until combined in a large bowl. Slowly add in cabbage, one bag at a time until all is evenly coated. Refrigerate for 1/2 hour and serve same day.
Notes
  1. Leftovers can be refrigerated, however dressing becomes runnier as it sets, yet still tastes delicious
Adapted from All Recipes
Adapted from All Recipes
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
 

Raspberry Banana Green Power Smoothie

Tis’ the month for green and since little man doesn’t so much prefer mint (and there are already thousands of Shamrock Shake adaptations out there), we’re bringing you a simple, sweet and powerful festive green smoothie to incorporate into your diet this month.  It is amazingly kid friendly as well.  We created this smoothie one day before P’s basketball game and he slurped it down like it was his job.  It is honestly soo easy, and soo yum.  Plus, it can be thrown together in a matter of seconds, blend it up and serve.  You most likely already have many of these ingredients in your home right now and your littles will love it too!

Raspberry Banana Green Power Smoothie
Serves 1
A thick and creamy green smoothie full of flavor and nutrition
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 handful organic spinach
  2. 1/2 avocado
  3. 1 frozen banana
  4. 1 cup almond milk (or other dairy free sub of choice)
  5. 2 tbsp raw honey
  6. 1 cup raspberry flavored coconutmilk yogurt
Instructions
  1. Blend all until smooth and serve chilled.
Notes
  1. Do ahead: freeze banana, can also be made with regular banana, smoothie texture just won't be same
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

 

Turkey Cookies

In an attempt to replicate the famous tradtional Pinterest inspired turkey cookies made with chocolate sandwich cookies, I was on a mission to find some clean ingredients and also replicate the adorable treats in gluten free fashion.  I knew right away that our favorite gluten free JoJo’s from Trader Joe’s would be my cookie base and that Justin’s mini dark chocolate peanut butter cups would become our turkey body.  Then, after a little searching, I was able to find the rest of our yummy kid-approved ingredients, including delicious frosting (ie the “glue” that holds it all together, and the candy corn feathers).  

If you haven’t given Simple Mills organic frosting a try yet, you’re totally missing out on some amazing frosting!  It has way less sugar than conventional store-bought frosting, not to mention the fact that it has clean ingredients so you don’t have to worry about the negative effects of genetically modified ingredients and chemicals disrupting your body.  Win, win!   It tastes delicious too, is certified gluten free and even dairy free!  We were also able to hunt down some gluten free, non-gmo candy corn at Whole Foods and again, we love it for all of the same reasons we love anything organic.  The taste replicates the old candy corn I remember from childhood.  For food coloring, we love to use Watkin’s natural dye which uses natural clean ingredients to color frosting.  Say goodbye to red40 and yellow5.  It’s a little pricier, but so worth it!

turkey-cookies-with-logo

Now, are you ready to learn how to assemble these adorable kid-friendly cookies?  Let’s get started….

You’ll need: 

  1. A box of favorite gluten free chocolate sandwich cookies (We use Trader Joes) (budget 2 cookies per turkey)
  2. bag of non-gmo gluten free candy corn (budget 5 pieces per turkey)
  3. Simple Mills vanilla frosting
  4. red, orange and yellow Watkins natural food dye
  5. small bag of Justins dark chocolate peanut butter cups (You can make your own homemade mini cups too, certainly recommended with sunbutter for peanut allergy friends! πŸ™‚  (budget 1 1/2 cups per turkey cookie ie body and head)
  • Lay out your ingredients in mini assembly piles of 2 cookies each, paired with 5 pieces of candy corn, and 1 1/2 unwrapped peanut butter cups.  (You will need to unwrap and cut in half, the remaining peanut butter cups for each turkey head.)
  • Now, carefully twist apart one of your sandwich cookies per turkey, leaving the second one assembled, as is.  It’s time to place the feathers in between.  With a butter knife and frosting, layer in some frosting on bottom cookie piece to act as glue to hold the 5 candy corn feathers.  I tried to alternate candy corn color so there was variety, in a fan-like shape.  Now, sandwich the top cookie piece back on.  You can add more frosting in middle to stick it together as needed.  We found some cookies needed more frosting “glue” than others.  
  • With assembled feather cookie laying flat, glue second sandwich cookie to front of sandwich cookie with feathers vertically, using frosting as glue to hold it in place.  
  • Glue peanut butter cups in place with frosting to form the body and head, all while feather cookie remains flat.  Allow to set for 30 min before decorating the eyes, feet, and beak.  

While the cookies are drying together, you can mix your yellow and orange frosting next.  (Use red and yellow to mix orange, you won’t need much)

We love to use Watkin’s no artificial dye food coloring.  You can find it on Amazon or if you’re lucky enough…we found it at our local Target.  Using either a frosting decorator tip or a ziploc plastic baggie with the corner cut out, add the beak with orange and the feet and eyes to the cookies with yellow.  Tah-dah!  The littles will gobble them up and you’ll free great knowing these treats are chemical and dye free.  Win, win.  turkey-cookies-blog-post-cover

 

 

 

 

 

 

 

Pineapple Upside Down, Cake Top Pineapple Upside Down Pinterest Cover

“Just the top”.  πŸ™‚

So, we all know that the best part of the muffin is the top, right?  Well, in our pod, the best part about pineapple upside down cake has always been the top.

Since I’m personally not the biggest pineapple upside down cake fan out there, this recipe was created to satisfy other sweet teeth in the pod, not to mention any  names (hehe) and for our family, that ALWAYS devours this cake! πŸ™‚  So sweet and so yum, served warm or even cooled, it’s certainly a hit.

Have you noticed they make muffin pans to to make muffin “tops”?  Precisely why we said, why not attempt a pineapple upside down, cake top?

This delicious cake top is fun to serve at Easter, like we did, or any time of the year really.  And if you’re not so fond of the cake “top” idea…well, I’ve included the recipe for the traditional version too.  And, shh.. this tasty cake is gluten AND dairy free!

Pineapple Upside Down, Cake Top
Serves 8
The best part about pineapple upside down cake, just the top
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Ingredients
  1. 12 slices of fresh, organic pineapple OR 1 can of sliced pineapple in juice (20 oz)
  2. Approx. 2 dozen fresh cherries OR 1 jar Maraschino cherries- no stems (6 oz)
  3. 2/3 cup packed, organic brown sugar
  4. 1/4 cup non-dairy stick butter (We used Earth Balance Non-Buttery Sticks)
3 Whole Peas Pineapple Cake Mix
  1. 2/3 cup gluten free all purpose flour blend (We use Pillsbury for this recipe)
  2. 2/3 cup organic cane sugar
  3. 2 organic eggs
  4. 1 tsp baking powder
  5. pinch of salt
  6. 4 TBSP pineapple juice
Instructions
  1. Heat oven to 350Β°F (325Β°F for dark or nonstick pan). In 13x9-inch pan, melt "butter" in oven. Sprinkle the brown sugar evenly over butter. Next, arrange pineapple slices onto the brown sugar, placing a cherry in the center of each pineapple slice. Arrange remaining cherries around slices.
  2. Mix and make 3 Whole Peas cake batter as directed above. Pour the batter over your pineapple and cherries.
  3. Bake cake top for 45 minutes (or until toothpick inserted in center comes out clean). Immediately run knife around side of pan to loosen cake. Place heatproof serving plate upside down onto pan; turn plate and pan over. Leave pan over cake 5 minutes so brown sugar topping can drizzle over cake before removing your pan. Cool for approximately 30 minutes and serve warm or cool and store covered in refrigerator.
Notes
  1. If you are making traditional Pineapple Upside Down Cake, simply double our cake mix recipe and follow the same directions accordingly.
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
 If you have access to a whole, organic pineapple, we strongly encourage you to cut your own slices and use that juice, however in a pinch, the canned stuff will suffice.  Also, best to use your own fresh cherries because those in the jar contain SO many bad chemicals and dye that can lead to future health issues, and feed disease, ick!!

Pineapple lovers, enjoy this sweet dessert πŸ™‚

Pineapple Upside Down w logo

 

Rocky Road Fudgie Bites Rocky Road Post Cover

image

Fudge is the perfect treat, and we think, definitely one of the the BEST Valentine’s Day treats!!  It can be made with just a few simple ingredients too.  This Rocky Road Fudge is a delicious combination of chewy and crunchy, sweet and salty, all rolled into one bite.  This recipe is not by any means a 3 whole peas original, but rather one we are recommending, because, well, it just tastes SO good.  

We really loved the idea of jello brand’s rocky road fudge recipe, so in an effort to make the fudge more “clean” for our palates, we made it with organic ghee (rather than butter), nongmo gluten free chocolate, organic peanuts and even swapped out the Kraft marshmallows with Elyon brand mini mallows.  Use organic powdered sugar too if possible and you’ve almost got yourself an organic fudge!  If by chance you have a peanut allergy (or follow a more paleo like diet), do not get discouraged!  If you tolerate tree nuts, why not swap out the legume for almonds?  Yum!  Or you could just omit the nuts altogether, problem solved.  No one should go without this tasty fudge.  If ghee doesn’t agree with our dairy free readers, try Earth Balance buttery sticks.  πŸ™‚

For once, this gluten free recipe adaptation doesn’t even need to be modified in terms of measurements or quantities, it’s already naturally gluten free with the right chocolate, so you don’t even have to add in extra ingredients in order to make it taste as good as the “gluten filled kind” either (haha).  We find it super easy to follow!  February Valentines Rocky Road 101

Chop up these fudge bites and gift them for a loved one in a cute box with red yarn or string, or even gift some for a neighbor, friend, or your child’s teacher!  If you eat them yourself, well, we won’t even tell:).  Oh, and don’t forget the coconut milk to wash it all down, you’re gonna need it!!!  So sweet!!February Valentines Rocky Road 108

With “heart day” right around the corner, you can quickly get the recipe over at JelloRecipes.com and start cooking today.  After all, “I really regret making this”, said No. One. Ever. 

We were SUPER tempted to omit the jello brand instant chocolate pudding altogether (in effort to ditch the chemicals), or at least swap it out for organic chocolate pudding,  however we caved when our Whole Foods was out of it.  Nooo!  (Once in a great while, for a holiday treat, we’ll do that….not good, I know.)  Rocky Road Fudgie Bites
  Enjoy chocolate lovers!  

We found our festive picks at Target one day and also noted some on Amazon….

Love Heart Valentine’s Day cupcake picks

They also sell the cutest heart shaped re-usable muffin liners

Get Yo Soup On!Mushroom Shrimp Bisque w logo

This mushroom shrimp bisque is officially being added to our top favorite, seasonal soups for sure!  We enjoy it with fresh, local shrimp, however if you don’t have that luxury….well, you can still make the soup using store bought, wild caught, non-gmo canned!  Who will know?  πŸ™‚  Pair it on a brisk winter day with your favorite gluten free crackers or rolls and you’ve got yourself a nutritional dinner!January 2016 Legoland 028

Although it is best to first look over ingredients with this one (just in case it finds you running to the store for a few special ingredients that you may not always have on hand), once you’ve got the ingredients, you will find that this tasty soup is simple, surprisingly fast to make (applause) AND soo satisfying!  We love quick!Mushroom Shrimp Bisque

Mushroom Shrimp Bisque
Serves 6
Healthy soup: gluten, dairy, soy, grain and nut free
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 2 Tbs. organic olive oil (or vegetable oil of choice)
  2. 8-10 fresh shiitake mushroom caps, sliced
  3. pinch of sea salt
  4. 1/2 can (7oz) canned coconut cream
  5. 6 1/2 oz coconut milk
  6. 3 cups gluten free, organic chicken broth
  7. 1 1/2 Tbs lime juice (fresh squeezed)
  8. 2 Tbsp. freshly chopped cilantro
  9. 1 Tbsp. Old Bay Seasoning
  10. 1/8 tsp ginger
  11. 1/2 lb fresh, local shrimp (peeled, deveined)
Instructions
  1. Heat oil in large pot over high heat and add in mushrooms and salt. Cook, stirring occasionally until soft, about 2-3 minutes. Add in the coconut milk slowly and thicken with the coconut cream. Reduce heat back down to medium while stirring in the cilantro, ginger, lime juice and Old Bay seasoning. Allow the soup to simmer for only about five to seven minutes (avoiding a boil). Last, add your shrimp and simmer until they're opaque (about 3 minutes). Serve immediately.
Notes
  1. Optional add ins include rice and quinoa (if you tolerate grains). We've actually tried both together as a combo and they complimented the soup nicely.
Adapted from Heather Garvin
Adapted from Heather Garvin
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
mushroom shrimp bisque

Sweet and Salted Caramel Cheesecake Bites Cheesecake Blog Cover

imageThese salted caramel “elf cheesecakes” are delightfully yum.  Since I’ve personally never been a huge traditional cake fan, cheesecake was often my dessert of choice, second to ice cream of course.  Now that I don’t eat dairy so often anymore, well, these sweet treats are often of the non-dairy form these days, or simply a dessert that I treat myself to in moderation only.  If you are strictly dairy free, try substituting the cream cheese with daiya cream cheese or another dairy free cream cheese substitution (i.e. soy based cream cheese if you tolerate soy of course) and using a non dairy butter when making your graham crust.  

cheesecake with wrappers crust right side upNow, lets get ready to make something fun to eat this holiday season, or well, for whatever your sweet, salty reason πŸ™‚  We’re sure to be ringing in the New Year with these delights, now you can too.  The recipe prep itself really doesn’t take too long as you’ll read in the recipe however please note that including refrigeration time, it does take a total of 3 hours and 5 min.  Don’t let that discourage you however, it’s SO worth it and we got a lot done while waiting for them to cool in the fridge as they set.  

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Sweet and Salted Caramel Cheesecake Bites
Yields 24
Bite size salted caramel cheesecakes, or "Elf Cheesecake" πŸ™‚
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Prep Time
20 min
Cook Time
15 min
Prep Time
20 min
Cook Time
15 min
Ingredients
  1. 1/2 cup gluten free graham cracker crumbs (We crushed kinnikinick brand)
  2. 1 Tbsp. organic brown sugar (use coconut sugar for low glycemic)
  3. 3/4 tsp. kosher salt, divided
  4. 2 Tbsp. organic grass fed butter or non-dairy butter for dairy free
  5. 1 8 oz. package organic cream cheese, softened (We used Organic Valley, use Daiya for dairy free)
  6. 1/2 cup organic cane sugar
  7. 1 organic cage free egg
  8. 12 gluten free non-gmo caramels (We used Lovely Candy Co.) Use fresh fruit i.e. blueberries for dairy free or low-glycemic cheesecakes
  9. 1 tbsp. dairy free milk of choice
  10. 24 mini muffin paper cup liners
Instructions
  1. Heat oven to 325
  2. MIX graham crumbs, brown or coconut sugar, 1/4 stp of the salt and your buttter; press into bottoms of 24 paper lined mini muffin cups
  3. BEAT cream cheese and cane sugar in large bowl with mixer until well blended. Add your egg and beat until just blended. Spoon into muffin cups, adding about 1 Tbsp. to each liner.
  4. BAKE 15 min or until centers of cheesecakes are almost set.
  5. PLACE caramels in double boiler. Add "milk" and 1/4 tsp. of remaining salt. Using a double boiler cook until caramels are completely melted and mixture is well blended, stirring frequently as to not burn. **If making the low-glycemic version, skip this step and crush organic berries in bowl and top the cheesecake with your prepared fruit.
  6. DRIZZLE 1 tsp. of prepared caramel sauce over each cheesecake; sprinkle with remaining salt. Refrigerate 1 hour.
Notes
  1. We found these to be best served same day with organic ingredients, however you can prepare ahead and freeze. Simply thaw 20 minutes before serving at room temp.
Adapted from Kraft Foods
Adapted from Kraft Foods
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
 Happy New Year readers!

Cheesecakes Cheers Blog Post

Homemade Peppermint Kissed Mocha Coffee Creamer Peppermint Kissed Mocha Creamer

Coffee lovers rejoice!  Go get a freshly brewed cup of your favorite organic coffee ready because it’s about to transform into holiday cheer!  We are so excited to present to you our newest……………….. Peppermint Mocha Coffee Creamer!  Our creamer is dairy free, sugar free, nut free and so delicious!!  image

Every holiday I pass by the creative flavors of store bought coffee creamers that advertise “gluten free”.  Wouldn’t it just be so great now, if they were also chemical and sugar free so I wouldn’t have to pass them up?  It was time to make our own fun.

This creamer recipe is not super sweet (which is one thing I LOVE about it), so if that is what you are looking for, you may find it lacking, however it DOES deliver a yummy chocolate, peppermint twist on traditional, organic coffee in a much healthier way!December 2015 Peppermint Mocha 120

Had so much fun crafting this one that I decided how great it would be to gift it for neighbors, coworkers, friends, or teachers.  With an inexpensive jar from Target, mission accomplished!  

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With just a few simple ingredients, this creamer can be adapted to your liking, and pictured below are the favorite key ingredients we like to use:

December 2015 Peppermint Mocha 108

We even enjoyed topping our brew off with crushed, organic TruJoy candy canes sprinkled about and added some So-Delicious non-dairy coco-whip!  image

You’ll find, even our gingerbread cookies couldn’t resist the temptation and dove in for a dip.  

image

 

 

Homemade Peppermint Kissed Mocha Coffee Creamer
A dairy free homemade peppermint mocha coffee creamer
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. *1 cup coconut milk (or almond)
  2. *1/2 can coconut cream (from the can) Tip: use the liquid portion only,we found ours at Trader Joe's
  3. *1/2 tsp pure organic peppermint extract
  4. *1-2 Tablespoons of all natural unsweetened cocoa powder (We used Chatfields)
  5. *1 tsp gluten free vanilla
  6. *1 TBSP raw honey
Instructions
  1. Mix all ingredients into a container with lid. Shake vigorously until all ingredients are well combined. (We found our protein shaker worked beautifully, however any water bottle would do!) Pour into a seal-able container and refrigerate for up to 7-10 days.
Notes
  1. Adding more honey and or vanilla will sweeten the creamer more to your liking. I have also made without any vanilla or honey to the recipe and it turned out, however the Mr. didn't think it was sweet enough.
Adapted from Ariean @onekriegerchick
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
The gingerbread cookies were Mi-Del brand in case you also want to try them out, however any favorite gluten free scone or cookie would compliment the toasty beverage nicely!December 2015 Peppermint Mocha 005

                                                    Wishing you all a Happy Holiday!!  

xo, 3 whole peasDecember 2015 Peppermint Mocha 215

 

Peppermint Kissed Mocha Creamer

 

Mint Chip Smoothie Mint Chip Smoothie Cover

Mint Chip Smoothie Cover

3 words:

Mint.

Chip.

Smoothie.  

Need I say more?  I absolutely LOVED mint chip ice cream growing up!  I could’ve eaten it for breakfast, lunch and dinner.  Then, around the holidays I fell in love with peppermint chip ice cream when it hit the market.  With its bits of pepper-minty candy cane heavenly crunch in each bite, I was sold.  Yum-my!  

Now I’m older, wiser and know that those ice creams are full of chemicals and basically all things I don’t eat on a daily basis anymore.  So…this healthy, clean organic smoothie is inspired by that food passion.  P likes to call it the “Grinch Smoothie” however call it what you will, there’s nothing mean about it.  This cheer is dangerously, deliciously good!  Nothing artificial, nothing hidden, no sugar, just clean, real ingredients.  

I also adapted the drink to make P a mint “f-oreo” (fake oreo) blizzard treat (oh the days of the DQ blizzard- another old weakness of mine), by simply eliminating the spinach and substituting Mi-Del gluten free candy cane creme cookies instead of the chocolate chips.  This gave it more of an “ice-cream” dessert milk-shake feel for the gluten free kid, rather than a smoothie feel.  

So, did I show you our cool, festive gluten free finds at Whole Foods this past week?  That’s where we found the Mi-Del cookies and the TruJoy organic, certified gf candy canes for the recipe!  

Mint Chip Smoothie- December 010
                                                                       Holiday Treats

Now you may ask, is this recipe a dessert, a smoothie?  We couldn’t decide…just go make one!  Oh, and, if you don’t already have a peeled, ripe banana in your freezer, go freeze one now!!  You’ll be so glad you did πŸ™‚

Mint Chip Smoothie- December 027

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mint Chip Smoothie
Serves 1
A clean, healthy mint chip smoothie
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1 cup organic dairy free coconut milk (We used So Delicious)
  2. 1/2 cup fresh organic spinach
  3. 1 frozen ripe organic banana
  4. 1/4 cup fresh organic mint leaves (a few extra for garnish)
  5. 1/4 tsp gluten free vanilla extract (or vanilla bean paste)
  6. 1 tsp pure maple syrup (2 medjool dates for raw, paleo version)
  7. handful of non-gmo allergy friendly chocolate chips (We used Enjoy Life mini chips)
  8. 1 organic candy cane (for garnish)
Instructions
  1. Add all ingredients into your blender or smoothie maker. Mix, blend until smooth, and pour! Garnish with fresh mint and/or an organic candy cane. Cheers!
Notes
  1. Do ahead: freeze a ripe banana
  2. Also, almond milk can be used instead of coconut milk IF you don't have a nut allergy. Enjoy!
Adapted from The Gluten Free LifeSaver
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
The ingredients in this treat definitely make it one to eat to live for!  

Banana- aid in digestion, pre-biotic, potassium; not to mention a million other reasons these are good for you

Coconut Milk-highly nutritious, rich in fiber, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous

Mint- aids in digestion, reduces bloating

 

If you make this drink recipe, don’t forget to snap a photo and tag #3wholepeas on Twitter or Instagram.  We’d love to see your creation!

mint chip image with logo

 

Luck of the Irish….

This smoothie also makes for a very festive St. Patrick’s Day Smoothie, yum!  

Healthy Pecan Dessert Bars o the Kennedys (1)

If you enjoy pecan pie, yet are looking for a healthier option this holiday season, we find these pecan bars to be a yummy treat!  The delicious bars have way less sugar and “bad stuff”, not to mention all the chemicals that the classic pecan pie recipe does.  Treat your body to something tasty and real this holiday season….shh…they’re sugar and corn syrup free!

As it’s tradition in my family to have pecan pie at our Thanksgiving feast, we made these decadent bars for the first time just this past Thanksgiving and thought they would really do well as a re-do at Christmas time for sure!  Holiday party, family dinner, work party?  We’ve got dessert covered!  Now go ahead, dive in!o the Kennedys (1)

Healthy Pecan Dessert Bars- gluten free
A delicious healthier adaptation of traditional pecan pie, gluten free
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
The crust
  1. 7 Tablespoons organic grass-fed butter, melted
  2. 1 3/4 cup organic rice flour (we used Bob's Red Mill)
  3. 1/2 cup coconut flour
  4. 1/2 teaspoon pink salt (where to buy unrefined salt)
  5. 2 Tablespoons raw honey
  6. 2 teaspoon gluten free vanilla extract
The pecan filling
  1. 1 stick (1/2 cup) organic grass-fed butter, melted
  2. 1/3 cup raw honey
  3. 1/4 cup organic heavy cream (or thick, creamy coconut milk from the can)
  4. 4 free range organic eggs
  5. 1/2 teaspoon pink salt
  6. 1 teaspoon gluten free vanilla extract
  7. 1 1/2 cup organic pecans
Instructions
  1. Preheat oven to 350 degrees. Line an 8Γ—8 baking pan with parchment paper
For your crust
  1. In a small saucepan melt the butter
  2. In a small bowl add the rice flour, coconut flour and pink salt. Then pour the melted butter into the bowl. With a hand mixer, mix gently until combined.
  3. Add the raw honey and vanilla extract and mix again until the dough is completely blended together
  4. Press the dough in the bottom of the baking pan with your fingers until it's firmly packed and bake for 12-14 minutes or until golden brown
  5. For your Pecan Filling
  6. While the crust is baking, prepare the pecan filling. Using same small saucepan, melt the stick of butter
  7. In a medium bowl beat the raw honey, heavy cream and 4 eggs with a hand mixer for 30 seconds (until eggs are beaten)
  8. Slowly add a small amount of the melted butter to the egg mixture while still mixing (Note: This is important because you don’t want to cook the eggs by adding in all of the melted butter). Add the remaining butter along with the salt and vanilla extract and mix again until everything is mixed together. Gently stir in your pecans by hand and then pour the pecan filling into the baked crust (the crust can be hot or cooled) for another 25-28 minutes, or until a toothpick comes out clean.
  9. Let the bars cool before cutting and serving!
Notes
  1. Store in an airtight container in the refrigerator
Adapted from Dr. Meghan
Adapted from Dr. Meghan
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
December - Pecan Bars 112