Fruit and Nuts

I like fruit and nut bars. I like the variety of flavors and the convenience of having something nutritious fit in your hand. They’re something I usually always keep close to me after a run, or in backpack during a weekend trip. Considering how much I enjoy these items, I thought it would be fun to make my own.

My basic fruit and nut bar recipe is based on one from Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier (to read a review on it, check out

Apple Cinnamon Energy Bars

1 small apple, cored

1 cup fresh or soaked dates

1/2 cup cooked brown rice

1/4 cup almonds (make sure you soak these overnight before putting them in)

1/4 cup ground flaxseed  you can also try chia seeds or a mix of gf granola and chia seeds; both taste quite nice)

1/4 cup hemp protein powder

2 tsp. nutmeg

sea salt to taste

Place these ingredients into a food processor and blend until it reaches your desired consistency. These bars freeze well and don’t freeze solid so if you want to pull one out of the freezer and eat it as soon as possible go for it 🙂 I have shaped the above into balls and into bars. There are two ways you can shape the apple cinnamon mixture into bars. you can flatten the mixture on a clean surface, cover the top with plastic wrap, roll out the mixture with a rolling pin and cut them into bars. Or you can make the mixture into a brick and cut through it as if you were slicing bread. If the mixture is a little too moist to handle when you first take it out, Brazier states that as the bars dry they became easier to handle and this is definitely true. Your mixture shouldn’t be as runny as wet sand. If so, then you may want to add a bit more of a dry ingredient. If the opposite occurs add some more of your wet ingredients.

Makes approximately 12 1-3/4 ounce bars


Twists On Your Average Waffle

I recently picked up a waffle iron.  Waffles were one of the the things in college that there used to be lines for because they were just that good.  My waffle iron, of course, is not as deluxe as the college edition but it works just as well.  When I brought it home, my mom, sister and I “oohed” and “ahhed” at it.  Then we promptly went to find a waffle recipe to use for it.  Instead we chose to christen the waffle iron with making doughnuts in it.  Yep, you read that correctly 🙂  We made cinnamon “dough-nots”, an amazing waffle look alike with the fluffy cake-like filling of a doughnut.

Since this worked out so well, we thought about what we could do with a box of GF Betty Crocker Yellow Cake.  We decided to make some of the batter into chocolate cake batter and swirl it back in.  We then baked and cut the waffles and made them into ice cream sandwiches 🙂

Ah, I think I am enjoying having a waffle iron.  Please feel free to share what you like to make in your waffle iron 🙂

Sweet Potato Breakfast Loaf

I am so excited to share this recipe for The Gluten-Free Ratio Rally project 🙂  I was invited by Shauna James Ahern (author of the Gluten Free Girl Blog) to participate and I thought “Sure, this would be awesome!”  So what is this all about?  Well, even though I maybe new to the gluten free world, I have asked myself this question that perhaps many of you have.  Is it possible to bake gluten free without using xanthan or guar gum?  And the answer is yes!  The answer lies in using ratios.  Yeah, and you may have thought math wouldn’t be involved, but it’s the cold hard truth 🙂  The Gluten Free Ratio Rally is made up of a group of passionate cooks and bakers who are testing these ratios and using them to create delicious treats.  This month’s topic is quick bread.  We are  going by Michael Ruhlman’s ratio and it’s 2 parts flour, 2 parts liquid, 1 part egg and 1 part fat.

Sweet Potato Breakfast Loaf

2 oz gluten free oatmeal coarsely processed in a food processor

3 oz millet flour

3 oz all purpose gluten free blend (I used the The Gluten Free Gourmet’s basic gf mix)

2 teaspoons baking powder

1/2 teaspoon salt

4 oz. coconut oil

8 oz. mix of sweet potato puree, date syrup* and milk

2 eggs

Preheat oven to 350ºF/ 175ºC

Combine flour, salt and baking powder in a bowl.  In a separate container, mix the milk, sweet potato puree, date syrup and eggs.  Add the dry ingredients and mix until just combined.  Pour batter into a well-greased bread pan. Bake for 50 minutes.  Check for doneness with a toothpick.  When the toothpick is clean; it’s good.

* The recipe is listed in one of my posts.  You could substitute this with another liquid sweetener or add 4oz of sugar to your recipe (adjust accordingly if you find 4oz. of sugar to be too much).

This bread tastes lovely with homemade apple butter 🙂

Here are some recipes from our various participants:

Honey from Flinty Rocks Lemon Lavender Muffins with Lavender Sugar…lemon-lavender/

The Healthy Apple Gluten-Free Agave Apricot Quick Bread

GF In The City Date & Walnut Bread

Bell Wookie Double Chocolate Cherry Muffin / Gluten Free[k]

Cardamon Banana Bread

The G Spot Revolution Orange Spice Bread with a Vanilla Glaze

Gluten Freedom Piña Colada Muffins with Coconut-Rum Glaze and Toasted Coconut

Sweet Dees Gluten Free Blood Orange Cardamom


Mysteries Internal Strawberry Yogurt Muffins

The Sensitive Epicure Chocolate Chip & Walnut Muffins w/ Streusel /

Makanaibio 2 Recettes de Muffins ou de Gateau Rapides

kumquat Gingerbread Fig Loaf

Eat The Love Gluten Free Glazed Meyer Lemon Muffins filled with Slow Roasted Balsamic Red Wine Strawberry Jam “”

Jenn Cuisine Chestnut and Chocolate Quickbread

Cooking Gluten Free Muffins

Kate Alice Cookbook Raspberry Banana Crumble-Top Muffins

Gluten Free Gobsmacked Mocha + Chocolate Chip Muffins/Quickbread

Celiac Teen Cocoa Quickbread

Gluten Free Canteen Almond Cherry Berry Banana Muffins, Gluten Free…ns-gluten-free/

With Style and Grace Rosemary Lemon Quick Bread

Family Fresh Cooking Strawberry Snack Cakes

Family Fresh Cooking Sweet Strawberry Snack Cakes

Gluten Free Cooking School Cranberry Orange Bread with Cream Cheese Icing

The Wicked Good Vegan Vegan Gluten-Free Apricot-Orange Bread

Mindful Food Almond Joy Muffins

Nannette Raw Chai Muffins

Chocswirl Brown Butter Apple Spice Muffins with Pecan Nut Struesel

Gluten-Free Girl and the Chef Lemon Poppyseed Bread with Ginger Glaze

Silvana’s Kitchen Chocolate-Coated Marshmallow-Topped Vanilla Cupcakes

A Baking Life Caramelized Banana Bread with Pecan Streusel

La Phemme Phoodie Cheesy Apple Butter Bread with Garlic Powder

Healthy Green Kitchen Banana Bread

Gluten Free Maui Old Fashioned Banana, Oat, Pecan Bread