Sweets and Such

Fruit Roll Ups


  • 6 Pears (core removed)
  • 4 Apples (core removed) – you can also use Applesauce
  • 1 lime – Peeled (or the juice from one lime) – This will help preserve the color and the fruit.

Optional Ingredients / Variation Ideas:

  • Handful of Spinach (washed)
  • Handful of Grapes
  • Carrots (washed & peeled)
  • Strawberries (washed & de-stemmed)
  • 1/2 Banana (peeled – but, don’t over do the banana or the fruit roll-ups won’t dehydrate well and can end up sticky)
  • Liquid or Powdered Stevia Extract for Additional Sweetness (use sparingly)


  • In your VitaMix, combine fruits & veggies until pureed completely.  Be sure to use Lime or Lemon to preserve the color and fruit during the dehydrating process. Citrus also adds naturally adds pectin to help bind the fruit.
  • Pour fruit mixture onto dehydrator trays lined with ParaFlexx Non-Stick Reusable Liners.
  • Dehydrate at 115 degrees for 8-12 hours until entire Fruit Roll Up is dry, but not over dry or hard.
  • Serve immediately or store rolled in wax paper, parchment, or plastic wrap in sealed glass container, or ziplock bag… For long term storage, use a food sealer or store in Fridge.
  • If stored in container, Use within 7-10 days.  Or if refrigerated, use within one month.

This recipe makes approximately 8 Large Circles (or 8 full dehydrator tray sized), but feel free to scale it in half if you don’t need so much.  I cut each large circle in half or quarters before giving them to the kids… its just easier to make large ones instead of multiple small sizes for dehydration & storage.

If you don’t have a Dehydrator, you can use your Oven.  Set the oven at the lowest temperature (mine is 170 degrees).  Line Cookie Sheets with parchment paper & spread mixture evenly with a spatula.  Dry in oven for 2-4 hours depending on your oven.  Do not over dry or the Roll-up can become brittle.


Although these items might dehydrate well on their own, I don’t recommend putting them in your Fruit Roll-Ups (especially in great quantity) – They can cause them to be too sticky or not dry correctly for storage:

  • Pineapple
  • Honey
  • Citrus Fruits (other than Lemon or Lime for preservation)
  • Broccoli or very Fibrous Veggies

Banana Chips

Ingredients: 2-3 Slightly brown-flecked bananas will have the sweetest, most concentrated flavor when dried.

Directions: Peel the bananas. Slice bananas into 1/4-inch or 3/8-inch chips.

Dip each banana slice into the lemon juice (or drizzle lemon juice over all the slices). This lessens browning of the banana chips and adds a bit of vitamin C back into the banana.

Shake off the extra lemon juice and lay the banana slice on the dehydrator tray. Leave enough space between banana slices on the tray to allow sufficient air flow for drying.

Fill the available dehydrator trays with banana slices. Turn the dehydrator on to 135 degrees and go about your day. Check the bananas after about six hours; it typically takes six to eight hours, but this varies depending upon the thickness of the banana slices.

A perfectly dehydrated banana slice is leathery and dry, but might be slightly sticky to the touch. If the bananas tear easily as you remove them from the tray, they’re probably not quite done. Slices that feel at all “fleshy” or soft should go back in for awhile longer. Store in an airtight container.

Half way through, stop the food dehydrator and flip over all the banana slices. The slices are easy to peel off the dehydrator tray when they are warm, and turning ensures dryness.

Test for dryness. If the banana chips are leathery to crisp, they are done depending on if you like them softer or crispier.

Cool the banana chips for a few hours in the food dehydrator before removing them. Pack dried chips into plastic bags when they are fully cool. Store at room temperature.

One bowl buckwheat cake (gluten free)

10 min prep time/40 min cook time


  • 1-1/2 cups buckwheat flour
  • 1 cup monk fruit sweetener
  • ½ tsp baking soda
  • ½ tsp fine sea salt
  • 2 large eggs, at room temperature
  • ⅔ cup melted organic coconut oil
  • 1 tsp vanilla extract
  • 1-3/4 cups mashed very ripe bananas
  • optional: ⅔ cup semisweet chocolate chips (I like using Lily’s http://lilyssweets.com/baking-chips/)
  • ¾ cup coarsely chopped pecans or walnuts


  1. Preheat oven to 350°F and oil a 9-inch (23 cm) square metal baking pan.(or use cupcake baking dish (l like using the silicone ones — makes it really easy)
  2. In a large bowl, whisk together flour, sugar, baking soda, and salt.
  3. Add eggs, oil and vanilla to flour mixture and stir with a wooden spoon until just blended. Gently stir in bananas and pecans or walnuts and chocolate chips if so desired.
  4. Spread batter evenly in prepared pan. Bake in preheated oven for 35 to 40 minutes or until a toothpick inserted in the center comes out with a few moist crumbs attached. Let cool in pan on a wire rack. Serve warm or at room temperature.

Yummy Healthy Chocolate Chip Cookies


1/3 cup coconut flour
1/3 cup dark chocolate chips
2 whole eggs
1/4 cup organic, cold-pressed virgin coconut oil
1/4 cup raw honey
1 tsp vanilla extract
pinch of sea salt


  1. Preheat your oven to 350°
  2. Grease a baking tray or line it with baking paper.
  3. Mix the coconut flour, salt, eggs, coconut oil, honey, and vanilla extract together thoroughly with a whisk.
  4. Continue whisking and you’ll notice the mixture change consistency from runny to slightly thicker as the coconut flour begins to soak up the moisture from the wet ingredients. If the mixture remains runny then you might want to add a small amount of extra coconut flour until the right consistency is achieved.
  5. Add in chocolate chips and make sure they’re evenly distributed throughout the cookie dough.
  6. Use a tablespoon or dessert spoon to portion out the cookie dough onto your baking tray. Around a dozen cookies should do the trick.
  7. Pat down cookie "dough” with your hands to form them into the shape you desire.
  8. Place cookies into the center of the oven and bake for around 10-15 minutes, depending on the texture you want. If this is your first time baking with coconut flour then aim for around 12 minutes and check to make sure the outsides of your cookies have turned an inviting golden brown color.
  9. Remove from the oven, fill your lungs with sweet, warm, cookie goodness, and leave them to cool on a wire rack for 10 minutes if you have one.

Grain Free Chocolate Chip Cookies

Makes 1 dozen cookies


¼ cup palm shortening, ghee, or grass-fed butter
¼ cup coconut palm sugar
2 tablespoons honey
1 large egg, room temperature
2 teaspoons vanilla
1½ cups blanched almond flour
2 tablespoons coconut flour
½ teaspoon baking soda
½ teaspoon sea salt
¼ cup dark chocolate pieces (just chop up a dark chocolate bar)
¼ cup Enjoy Life chocolate chips or other you like


  1. Preheat oven to 350 degrees.
  2. In a food processor, cream the palm shortening, coconut sugar, honey, egg, and vanilla for about 15 seconds until smooth and fluffy.
  3. Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Pulse once or twice more.
  4. Stir in the chocolate chips by hand.
  5. Place golf-ball sized balls of dough on a cookie sheet lined with parchment or a SilPat. Using another sheet of parchment on top of the dough, flatten them slightly with the palm or your hand or a spatula. The cookies don’t spread much so create the size and thickness you want prior to baking them.
  6. Bake for 9-12 minutes, until slightly golden around the edges.

3 Ingredient Cookie Dough Bites

Makes approximately 15 tablespoon sized balls


1 cup raw organic cashews
1 cup fresh medjool dates, pitted
2-3 Tablespoons raw cacao nibs
Hemp seeds for added fiber and protein if desired


  1. Put the cashews into a high-speed blender or food processor and blend until they are very small pieces. Then, add in the dates and blend to combine. If using a high-speed blender, you may need to stop the blender to stir the mixture, making sure the dates get diced into smaller pieces.
  2. Take the mixture out of the blender and place in a bowl. The mixture will be sticky! Use your hands to fold in the chocolate chips so they spread evenly throughout the mixture.
  3. Take a tablespoon of the cookie dough and roll around in your palms, forming a ball.
  4. Repeat until all of the cookie dough is used.

Vegan Zucchini Brownies


1 cup organic almond butter
1 1/2 cup organic zucchini (peeled and finely grated)
1/3 cup organic maple syrup
1/3 cup organic raw cacao powder
1/3 cup organic applesauce
1 teaspoon organic ground cinnamon
1 teaspoon organic vanilla extract
1/2 teaspoon organic ground nutmeg
1 teaspoon baking soda
1 cup Enjoy Life chocolate chips


  1. Peel and grate the zucchini. Important: Make sure you squeeze as much liquid from the zucchini as possible. This will keep them from becoming soggy.
  2. Put all ingredients in a large mixing bowl and stir until well combined. (If using a flax egg, prepare it separately with 1 tablespoons of ground flax + 3 tablespoons of water).
  3. Pour into an 8 x 8 glass baking dish.
  4. Bake at 350 degrees for 30 - 35 minutes or until toothpick comes out clean.

Fudgy Date Brownies (Gluten-Free)

Prep time: 15 minutes.

Bake time: 20 minutes.

Total time: 35 minutes.

Makes 16 brownies.


1 cup pitted Medjool dates
3/4 cup hot water
3/4 cup almond flour
1/2 cup unsweetened cocoa powder
1/2 tsp. baking powder
3 Tbsp. honey/maple
2 tsp. pure vanilla extract
Pinch of sea salt


  1. Preheat oven to 350 degrees.
  2. Pour the hot water over the dates in a bowl and allow to sit for 10 minutes. Drain the water from the dates and place the dates in the bowl of a food processor or in a blender. Process the dates until they are smooth, scraping down the sides of the bowl as needed.
  3. Add the almond flour, cocoa powder, honey, vanilla and sea salt to the food processor or blender. Process again until smooth, scraping down the sides of the bowl as needed.
  4. Spread the mixture into an 8x8-inch pan, greased with coconut oil. Bake for 20 minutes, and allow to cool before cutting.
  5. Cut brownies into 16 square pieces. Store in an airtight container in the refrigerator for up to 5 days.

Moist Chocolate Zucchini Bread (nut free)

Prep time: 10 mins

Cook time: 35 mins

Total time: 45 mins


1 medium zucchini, shredded (equal to 1.5 cups shredded zucchini)
2 eggs, whisked
¾ cup sun-butter (or nut butter if you prefer)
⅓ cup raw honey (or maple if you prefer)
¼ cup cocoa powder
2 tablespoons coconut flour
1 teaspoon vanilla extract
1 teaspoon cinnamon
½ teaspoon baking powder
½ teaspoon baking soda
pinch of salt



  1. Preheat your oven to 375 degrees.
  2. Shred your zucchini. Use the shredding attachment on your food processor or take the long and boring route using a cheese grater. Whichever works.
  3. Once yours zucchini is shredded, you need to remove the excess liquid. And zucchinis have a lot of it! (What I did was place a couple paper towels down on the counter, throw the zucchini on top, then place another paper towel on top of the zucchini and squeeze. The more you squeeze, the more liquid will come out. Genius. Use more paper towels as needed, but be sure to squeeze until the zucchini feels water-less.)
  4. Place zucchini in a bowl with the rest of your ingredients. Use a large spoon to mix well until all the ingredients are combined and you have a deep chocolate color.
  5. Pour your ingredients into a loaf pan. IMPORTANT NOTE: I used 2 mini loaf pans that were about 5×3.
  6. Place in oven to bake for 25-35 minutes or until a toothpick comes out clean when you poke it. Mine took almost 35 minutes to completely cook through.
  7. Let cool, cut and serve!

Fun Time Fudge

1/2 cup coconut oil
¾ cup cacao powder
¾ cup creamy almond butter (or nut butter of choice)
⅓ cup maple syrup, honey, coconut nectar or monk fruit sweetener
1 teaspoon vanilla
⅛ teaspoon salt

1. Line a small baking pan with foil or parchment paper - I used a 9x5” loaf pan for a thick fudge. You can use an 8” square pan if you want thinner pieces.

2. Melt coconut oil in a saucepan over medium-low heat (or in the microwave for about 30 seconds to a minute). Whisk in the cacao powder, nut butter, sweetener (add more to desired sweetness), vanilla, and salt into the melted coconut oil until completely smooth.

3. Pour mixture into the prepared pan. Refrigerate until chilled and firm, about 2 hours.

4. Using a sharp knife, cut into squares. Sprinkle with flaky sea salt if desired or any other toppings—nuts, seeds, cacao nips. Store at cool room temperature or in the refrigerator.

Healthy Edible Cookie Dough Treats


1/2 cup coconut flour

1 cup almond flour

½ tsp. pink sea salt

1 tsp. vanilla extract (I like to add a little extra)

1 Tbsp. melted coconut oil

4 Tbsp. coconut nectar (or monk fruit sweetener)

½ cup coconut milk

1/3 cup dark chocolate chips (I like Lily’s) or break up pieces of %70 or higher organic dark chocolate bar.

Optional: add in a dash of cinnamon



Measure out the almond flour, coconut flour, salt, vanilla, melted coconut oil, coconut nectar, coconut milk, and dark chocolate chips. Roll into balls. Enjoy! You can keep them in the fridge or freezer for snacking.

Spicy Chocolate Smoothie


  • 1 heaping teaspoon of raw cacao power (and cinnamon—also add ginger, pinch of turmeric, and fresh ground black pepper- yes do it)

  • 1 cup vanilla unsweetened almond or coconut milk

  • 1 and 1/2 Tbsp OR 1/4cup (gluten free) oats (can be soaked or not)

  • 1/2 medium-sized banana, frozen or room temperature but not overly ripe (save those for banana bread)

  • 1 tablespoon freshly ground flax

  • 3 tablespoons hemp seeds

  • 2 tbsp water


Heat the almond/coconut milk. (Microwave or stove top) until the mixture is warm. Add to blender. (do NOT boil)
Add the oats, banana, hemp, flax, water and approx. a fifth of the almond milk to your blender. Add in an extra splash of cold water if you think the liquid is too warm or too thick. 
Blend on high for a minute until the oats and seeds have been completely incorporated.
While blending, further heat the rest of the almond/chocolate mix until hot, but not boiling.
Pour the blended oat mix into your cup, stir in the almond/chocolate mix and serve.

Delicious Matcha Fudge


  • 1/4 cup (55g) raw cacao butter
  • 1/2 cup (120g) raw cashew butter
  • 1 tbsp (28g) ghee
  • 1 tbsp (28g) coconut oil
  • 2 tbsp (56g) coconut butter
  • 1/3 cup (80ml) full fat coconut milk
  • 2 heaping tbsp matcha green tea powder
  • 2 heaping tbsp maca powder
  • 1 tbsp vanilla
  • 4 tbsp monk sweetener (or more if need be --- taste as you go!)
  • 2 tsp Ceylon cinnamon 
  • Optional: pumpkin seeds/sunflower seeds or cacao nibs for sprinkling on top


Melt cacao butter, coconut butter, and ghee with coconut oil in a Bain Marie (stove top), or in the microwave in 30 second intervals, stirring between each one; approximately 2-3 minutes in total.

Ensure coconut milk is at room temperature and shaken. Allow melted butters and oil to cool a little (just a couple of minutes!) before whisking with all other ingredients until smooth. 

I use silicon trays because the fudge comes out easily after refrigeration. There are many different sizes of the silicon trays that work well for these, OR you can pour it into a 1 lb. loaf tin lined with parchment paper, and then cut into smaller pieces. Sprinkle with chopped pistachios or any other seeds/nuts/cacao nibs! 

Allow to firm up in the fridge overnight or for at least 2 hours. Store in the fridge in a sealed container for up to one week or in the freezer for up to one month. 

Oatmeal Cookie Without Oats!

•¼ cup unsalted grass fed butter OR ghee (or organic palm shortening)
•1 large egg at room temperature
•⅓ cup monk sweetener
•1 teaspoon vanilla
•4 teaspoons cinnamon
•¾ teaspoons nutmeg
•1 cup blanched almond flour
•2 tablespoons coconut flour OR tigernut flour
•½ teaspoon baking soda
•½ teaspoon sea salt
•2 teaspoons finely ground flax seeds*
•¾ cup finely shredded unsweetened coconut
•1/3 or 1/4 cup currents

May use 1/3 cup chocolate chips instead of currents.

Preheat the oven to 350°F. Place the butter/ghee or shortening and egg in the bowl of a stand mixer and cream for 1 minute on high. Alternatively, use an electric hand mixer. Add the monk sweetener and vanilla and mix for another minute, until creamy. Place the cinnamon, nutmeg, flours, baking soda, salt, and flax seeds in a small bowl and stir to combine. Slowly add the dry ingredients to the wet and mix for another minute, until combined. Scrape down the sides of the bowl, then mix again for 30 seconds. Add the coconut and currents or chocolate chips, then mix again for a minute. Using an ice cream scoop or a large spoon, drop balls of dough the size of a golf ball onto a cookie sheet lined with parchment paper. Place another piece of parchment paper over the balls, then use a spatula to gently press the balls down into circles about ¼ inch thick and 2 inches in diameter. Place in the oven and bake for 9 to 10 minutes, until the edges are lightly browned. Cool on a wire rack completely before eating. Store in an airtight container in the refrigerator for later use.

Healthy Tahini Cookie Recipe


  • 3 TBSP water
  • 1 TBSP ground flax
  • 1/2 cup tahini
  • 1/2 cup Tigernut Flour
  • 1/2 cup Monk Fruit sweetener
  • 1 tsp baking powder

Chocolate chips or chunks. I often recommend you buy Lily’s (http://lilyssweets.com/baking-chips/) OR Enjoy Life chips. They sell them at Whole Foods. If you’d rather break up a dark chocolate bar then I always suggest a 70% (or higher)organic dark chocolate.


Preheat oven to 350. Blend water and flax then refrigerate it for 10 minutes. Mix it with the flour, tahini, sugar and powder. Once dough is formed, stir in chocolate. Bake on cookie sheet only 10-15 minutes until slightly brown on edge. Top with a pinch of pink salt and enjoy!

Easy and SO good for you!!

Credit @ Organic Gemini Tigernut Flour

Vegan, Gluten-Free Pecan Pie

Prep Time

20 minutes


Prep Notes


Cooking Time

10-15 minutes



6 servings



Filling Ingredients:
1/2 cup coconut water
1/2 cup raw pecans (plus additional pecans to use as a garnish)
1/2 cup raisins
1/2 cup unsweetened, tart dried cherries
2 tbsps maple syrup

Crust Ingredients:
3/4 cup raw almonds
1/2 cup oat flour
3 tbsps maple syrup
1 cup rolled oats
1/4 cup melted coconut oil
1/4 tsp sea salt



  1. Preheat the oven to 350°F. 
  2. Make the crust by grinding the almonds in a food processor until fine (like sand). 
  3. Add the oat flour, maple syrup, coconut oil, and salt. 
  4. Blend until a dough forms. 
  5. Add the oats and pulse until they are finely chopped and the dough is sticky. (It’s okay if you can still see the oats and there’s some texture.)
  6. Lightly grease a 9″ baking pan with coconut oil. Put the dough in the pan and press the mixture firmly into the pan starting with the middle then moving outward along the side of the pie dish. Press the crumbs into the dish to form a crust. 
  7. Poke fork holes in the bottom of the crust, then bake uncovered for 10-13 minutes until lightly golden. 
  8. Set aside and cool for 15 minutes while you make the filling.
  9. In a high-speed blender, combine all of the filling ingredients and blend until smooth. Spoon the mixture into the pie crust.
  10. Garnish with 1/2 cup raw pecans, whole or chopped.
  11. Freeze or refrigerate the pie in order to set the filling. At least 45 minutes in a freezer.



Heather Neufeld, 2014

Turkish Stuffed Dried Apricots


  • 8 oz dried Turkish apricots 
  • 1/3 cup water
  • 2 tablespoons butter (or ghee)
  • 1 tablespoon raw honey

For the filling:

  • 1/2 cup crushed walnuts
  • 1/4 cup raw honey
  • 1/2 cup water for baking
  • Crushed pistachio nuts for garnish

      *Bonus addition if it suits you: Plain whole Greek yogurt to drizzle on top after baking.



  1. Preheat oven to 350 F
  2. Soak the dried apricots in warm water for 10 minutes, if they are hard. Drain the water. If already soft enough to split open, you can skip this.
  3. Combine the crushed walnuts and honey in a small bowl as the filling.
  4. Split open the apricots with a small knife, making sure one end is still intact.
  5. Stuff each apricot with a teaspoonful of crushed walnut and honey mixture and slightly close it up.
  6. Grease a baking tray with olive oil or butter and place the stuffed dried apricots on it.
  7. Pour the water over the tray.
  8. Place a tiny dab of butter on the top of the each stuffed apricot.
  9. Drizzle 2 tablespoons of honey over the apricots (if desired) and bake in the oven for 20 minutes.
  10. Place then on a serving dish and sprinkle the crushed pistachio nuts on top. EASY!!

Pumpkin Pie with Pumpkin Seed Crust

Prep Time

15 minutes


Cooking Time

60 minutes



8 people




  • 1 cup almond flour, plus more for rolling the dough
  • 1/3 cup hulled, raw, unsalted pumpkin seeds
  • 1 Tbsp. Sweetener of choice: either pure Maple Syrup, Raw Honey, Coconut Sugar, or Monk Fruit Sweetener
  • 1/4 tsp. sea salt
  • 4 Tbsp. cold unsalted butter, cut into bits
  • 1 tsp. apple cider vinegar
  • 2 tsp. - 1 Tbsp. cold water 


  • 2 farm fresh eggs
  • 15 - 16 ounces fresh, baked or steamed pumpkin pureed until smooth
  • 1 cup farm fresh milk, or almond or rice milk
  • 1/2 cup sweetener of choice: either pure Maple Syrup, Raw Honey, Coconut Sugar, or Monk Fruit Sweetener
  • 1 1/2 tsp. ground cinnamon
  • 1 tsp. freshly grated nutmeg
  • 1/2 tsp. ground allspice
  • 1/2 tsp. salt
  • 1 tsp. vanilla extract
  • Optional: Serve with sweetened whipped cream or raw banana ice cream and sprinkle with pumpkin seeds for garnish.




  1. Put the flour, pumpkin seeds, and salt into food processor with fitted metal blade. Process until pumpkin seeds are finely ground. 
  2. Add the butter and pulse until mixture resembles coarse meal. 
  3. Add  sweetener of choice, vinegar & cold water and pulse until mixture clumps. 
  4. Roll into ball and flatten on parchment paper pressing into a large flat circle and chill until firm, about 30 minutes. 
  5. Preheat oven to 400°. 
  6. On lightly floured board, roll dough into a 12" circle and transfer to 10" pie plate pressing into bottom and up sides. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside. 
  7. Reduce oven temperature to 350°. 


  1. In mixing bowl, place egg, pumpkin, milk, sweetener of choice, cinnamon, nutmeg, allspice, salt, and vanilla. 
  2. Whisk until smooth. 
  3. Pour into baked pie shell. 
  4. Bake until filling doesn't jiggle. About 35 - 45 minutes. Set pie on rack. 
  5. Serve room temperature or chilled with whipped cream and whole pumpkin seeds if desired.



Variation for Crust: Use unsalted sunflower seeds or walnuts in place of the pumpkin seeds. 

Variation for Filling: Use canned pumpkin. 



Courtesy of Amie Guyette Hall