SNACKS
EXPRESS COCONUT DESSERT
1 serving
1 tbsp whole oat
100 gr plainl fat-free unsweetened Greek yogurt
1 tbsp unsweetened coconut milk
2 tsp stevia powder or to taste
¼ tsp coconut essence
1 tbsp grated coconut
In an individual well place the oat. Then in a small bowl mix the yogurt with the coconut milk, stevia and coconut essence. Pour over the oat and top with grated coconut. Refrigerate 30 minutes.
Per portion 120 gr app
Cal: 143.6 P: 12.2 F: 6.4 Cb: 10.6
SNICKERS
1 serving
1 brown rice cake
½ tbsp unsalted peanut butter
½ tbsp unsalted chopped peanuts
10 gr unsweetened chocolate chips
Cut the cake into 3 long rectangles. Spread the peanut butter over them. Divide the chopped peanuts among them. Melt in microwave the chocolate chips for about 30 seconds at 50% (time will depend on the power of your microwave) and brush the rice rectangles covering them. Refrigerate until chocolate sets.
Per portion 30 gr app (3 pieces)
Cal: 173.7 P: 4.7 F: 9.3 Cb: 18.0
CHOCOLATE PEANUT BUTTER CAKE
10 servings
130 gr almond flour (1 1/3 cups) or 1 1/3 cups oat flour (160 gr)
20 g unsweetened cocoa powder
2 tsp baking powder
¼ tsp sea salt
45 gr dark chocolate chips
40g coconut oil
5 tbsp stevia powder or to taste
2 eggs
¼ cup unsweetened almond milk
TOPPING
½ cup unsalted peanut butter
½ tbsp chopped unsalted peanuts
½ tbsp dark chocolate chips
Preheat the oven to 350º F. Line a bread pan with baking paper.
In a bowl mix the flour, baking powder, salt, cocoa and chocolate chips.
Add the oil, stevia, eggs and almond milk. Stir to integrate all the ingredients.
Pour the mixture into the pan and bake for 25-35 minutes or until a toothpick inserted comes out clean. Remove from the oven and let rest in the pan for 10 minutes and unmold. Then let cool on a rack.
For the topping place the peanut butter in a small bowl, heat a bit in microwave to soften if necessary, then cover the cake with this. Garnish with peanuts and chocolate chips.
Per serving with almond flour 60 gr app
Cal: 250.1 P: 8.3 F: 21.5 Cb: 10.3
Per serving with oatmeal 60 gr app
Cal: 239.8 P: 7.1 F: 16 Cb: 19.2
EXPRESS TRES LECHES
1 serving
BISCUIT
30 gr whole oat flour
¼ tsp ground cinnamon
3/4 tbsp stevia powder or to taste
2 egg whites
1 tbsp unsweetened almond milk
½ tsp vanilla essence
½ tbsp unsweetened grated coconut
¼ tsp baking powder
MILKS
2 tbsp unsweetened almond milk
2 tbsp unsweetened soy milk
2 tbsp unsweetened coconut milk
1 tsp stevia powder or to taste
TOPPING
2 tbsp nonfat, unsweetened plain Greek yogurt
¼ tsp vanilla essence or to taste
¼ tsp stevia powder or to taste
powder cinnamon
1 tsp unsweetened grated coconut
In a small bowl, mix the flour, cinnamon, stevia, egg whites, almond milk, vanilla, coconut, and baking powder with an immersion blender until smooth. Pour into a mold previously greased with coconut oil and microwave for approximately 1 minute (the time will depend on the power of your microwave). Wait to cool and cut in 2.
Mix the milk and stevia and pour over the 2 halves of the biscuit. Close.
Mix the yogurt, vanilla and stevia and pour over the cake. Sprinkle cinnamon and garnish grated coconut.
Per portion
Cal: 283.4 P: 14.7 F: 13.3 Cb: 26.9
EASTER CHOCOLATE EGGS
30 portions
1 cup sugar-free chocolate chips for melting
Have clean, dry egg-shaped molds. Melt the chocolate in a bain-marie, or in the microwave, or according to the package instructions.
Pour the chocolate into a pastry bag and fill the cavities. Gently tap the molds to remove any air that has entered. Then “sweep” the mold with a spatula to remove the excess chocolate.
Refrigerate 10 to 15 minutes or until firm. Then carefully unmold.
Per serving: 3 portions
Cal: 89.1 P:0.9 F: 4.5 Cb: 11.4
VEGAN COCONUT FLAN
2 servings
50 gr tagatesse sweetener for caramel
200 ml coconut milk
10 gr agar-agar
stevia powder to taste
¼ tsp vanilla extract
1 tbsp shredded coconut
Place tagatesse in a pot over medium heat stirring until the tagatesse is melted and begins to caramelize. Add 1 teaspoon hot water if caramel is too thick. Pour caramel into 2 small glasses or ramekins and set aside.
Place milk, stevia to taste and vanilla in a pot, once the milk reaches a boil add agar-agar stirring for 5 minutes, until dissolved. Let cool and pour into ramekins. (unmold if wanted) Refrigerate 3 or 4 hours. Garnish with shredded coconut.
FROZEN BERRIES
1 serving
1 greek yogurt
stevia droplets to taste
3 oz. berries (blueberries, raspberries, strawberries, blackberries, cherries)
ground cinnamon to taste
wooden skewers
Pour yogurt to a bowl, slide one or two berries onto skewer and dip it into the yogurt. Turn or swirl the skewer as needed to completely coat it. Lift the skewer out and lay it in a freezer container, gently remove the skewer. Repeat with dipping the remaining berries. Place the container in freezer for about 3 hours. Let stand 5 minutes at room temperature before serving.
BERRIES CREPES
2 servings
CREPES
2 egg whites
40 ml unsweetened almond milk
10 gr coconut flour
½ tsp stevia powder
coconut oil spray
FILLING
120 gr frozen mix berries (blackberries, blueberries, strawberries, raspberries)
3 tbsp stevia powder or to taste
15 gr semi-bitter chocolate chips
In a bowl add the egg whites and beat by hand until they are a little frothy. Add the milk and then flour combining. Add the stevia. Let stand 5 minutes.
In a small, nonstick skillet, over medium heat, add a little coconut oil spray and add a quarter cup of the mixture and ladle to distribute the mixture. It will start to peel off the edges, cook for about 2 minutes or until golden brown. Then with a spatula, flip it over and cook for one more minute. Take off heat and reserve. Repeat the same with the other crepe. Set aside.
Thaw the berries and add to a small pot along with the stevia. Cook for a while, stirring frequently until well combined. Take off and let cool a little.
Fill the crepes with the berry sauce and fold them by 4. Melt the chocolate chips in the microwave and pour over the crepes.
Per portion
Cal: 114 P: 5.6 F: 3.8 Cb: 15.4
EXPRESS CHOCOLATE MOUSSE
1 serving
1 tbsp almond milk
15 gr unsweetened chocolate chips
1 tbsp unsweetened cocoa powder
½ tbsp stevia powder or to taste
120 g plain greek yogurt, unsweetened and fat-free
In a small bowl, microwave milk, chocolate chips, and stevia until melted. Remove and add the cocoa, once incorporated add the yogurt. Mix well and refrigerate for half an hour.
Per portion 150 gr app
Cal: 169.7 P: 15.1 F: 5.2 Cb: 16.1
EXPRESS RICE WITH MILK
1 serving
2 brown rice cakes
120 ml unsweetened almond milk
½ tbsp stevia powder or to taste
¼ tsp vanilla essence or to taste
cinnamon powder
Crush the cakes with your hands, leaving small pieces, put them in a bowl. Add the milk, stevia, vanilla essence and stir. Microwave 40 seconds (time will depend on the power of your microwave). Take out and sprinkle cinnamon.
Per portion 140 gr
Cal: 116 P: 2.6 F: 1.3 Cb: 20.7
PEACH ICE CREAM
2 servings
1 cup (150 gr) frozen chopped peaches
½ cup (120 gr) unsweetened Greek plain yogurt non-fat
½ tsp vanilla essence
1 tsp stevia powder or to taste
Place everything in a blender and blend until smooth.
Serve immediately.
Per portion
Cal: 70.8 P: 7.1 F: 0.2 Cb: 9.7
CHOCOLATE ORANGE COOKIES
20 portions
50 ml coconut oil
100 g stevia powder
2 eggs
zest of 1 orange
200 g almond flour (oat or whole)
3 tbsp bitter cocoa powder
1 tsp baking powder
50 gr white chocolate no sugar added (optional)
½ tsp coconut oil
Preheat the oven to 350º F. Prepare a cookie sheet with parchment paper.
In a bowl mix the oil, stevia and eggs, stir until the egg is well combined. Add the flour, baking powder, orange zest and cocoa, stirring after each addition.
Form the balls with an ice cream scoop and put them on the tray. Bake for 8 to 10 minutes. Remove and let cool on a rack.
Optional: Melt oil and white chocolate in microwave and pour thin over the cookies.
Per serving 20 gr app
Cal: 93.6 P: 3.1 F: 9 Cb: 2.4
Per serving with white chocolate
Cal: 107.7 P: 3.2 F: 9.8 Cb: 4
APPLE AND POPPY SEEDS MUFFINS
12 servings
2 cups almond flour
5 tbsp stevia powder or to taste
1 tsp baking powder
50 ml coconut oil
3 beaten eggs
1 grated apple
1 tsp vanilla essence
½ cup finely grated carrot
zest of ½ lemon
1 tbsp poppy seeds
60 ml unsweetened almond milk
Preheat the oven to 350º F. Grease a cupcake pan with a little coconut oil or cover with paper cupcake liners.
In a bowl mix the flour, stevia and baking powder. Then add the oil, eggs, apple, vanilla, carrot and almond milk. Stir. Add poppy seeds and stir to combine.
Pour the batter into the molds, filling up to ¾ of the capacity. Bake for 18 to 22 minutes or until a toothpick inserted comes out dry.
Remove from the oven and transfer to a rack to cool.
Per portion 40 gr
Cal: 163.4 P: 5.5 F: 14.2 Cb: 6.6
CHOCOLATE BEET CUPCAKES
12 servings
2 eggs
240 gr cooked beet puree
3 tbsp melted coconut oil
4 tbsp stevia powder or to taste
1 ½ tsp baking powder
¼ tsp sea salt
3 tsp vanilla extract
80 ml unsweetened almond milk
20 gr unsweetened cocoa powder
130 gr whole oats flour
40 gr semisweet chocolate chips (leave a few for topping)
Preheat oven to 350º F. Lightly grease with coconut oil a 12 muffin-pan or line with paper liners.
To a bowl add eggs, beet puree, oil, stevia, salt, vanilla, and whisk with a hand-held mixer. Stir in the almond milk and whisk again.
Add cocoa powder, flour, baking powder and chocolate chips stiring with a spatula until just combined. Is a thick batter.
Pour batter into liners, filling 3/4 of the way full and sprinkle with a few more chocolate chips.
Bake for 22-25 minutes or until a toothpick inserted into the center comes out clean. Transfer to a cooling rack and let cool completely.
Per serving 35 gr app
Cal: 120.4 P: 3.4 F: 6.2 Cb: 12
ALMOND EGGS
20 portions
100 g almond flour (or unroasted peeled almonds*)
75 g stevia powder*
2 ½ tsp water
½ tsp almond essence or to taste
In a bowl mix in almonds, stevia powder, almond essence, and add water by small amount, only what is needed, until a dough forms.
Remove the dough and continue kneading with your hands until smooth. Form the eggs.
*if you don´t have flour, you can process it in a blender
*if stevia is granulated, you can grind it in a blender
Per portion 10 g each app
Cal: 28.6 P: 1.1 F: 2.5 Cb: 1.1
WALNUT SQUARES
36 servings
240 g unsalted almond butter
6 tbsp stevia powder or to taste
40 g unsweetened cocoa
70 g coconut flour
½ cup chopped walnuts (set aside a few for garnish)
Line a small square pan (about 15x15 cm) with plastic wrap.
In a bowl put the almond butter, stevia and cocoa. Stir until combined. Add the coconut flour and mix until a dough forms. Add the nuts and stir to incorporate.
Transfer the dough to the pan and press with your hands. Garnish with nuts and place in the refrigerator to chill for at least 2 hours.
Remove from pan and cut into 36 squares.
Per portion: 1 square
Cal: 66.5 P: 2.5 F: 5.2 Cb: 1.9