Cranberry Coconut Breakfast Bars

I apologize, dear readers, for the lack of recipes lately. Between the holidays, a promotion at work, and life in general, it seems I have been a wee bit side tracked when it comes to getting recipes posted. Lots has been going on in the kitchen, but when all was said and done, something had to give, and the blog has suffered. I intend to correct that here and now though by giving you a wonderful grain free bar that is perfect for a quick breakfast or snack. These bars are heading to work with me tomorrow for an early morning staff training (along with another soon to be posted recipe...Grain Free Coconut Cinnamon Streusel Muffins). Not too sweet, portable, and full of yummy grain free nutrients to fuel your morning...or your break, or whenever you need a satisfying bite to eat. We usually cut these into at least 16 bars, and they store well in the freezer for those crazy busy mornings. 

Cranberry Coconut  Breakfast Bars

3 eggs

3 very ripe bananas (mine were previously frozen and thawed)

1 cup full fat milk kefir or yogurt  

1/3 cup gently melted coconut oil, cooled slightly

2 tbsp apple cider vinegar

2 tsp vanilla

1/3 cup coconut sugar

2/3 cup coconut flour

¼ cup Arrowroot flour/starch

¼ cup chickpea flour

¼ cup ground Chia seeds

1 tsp baking soda

1 tsp of salt

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1 cup fruit-juice-sweetened dried cranberries

1 cup unsweetened shredded coconut (Organic Traditions is my fav!)

Preheat oven to 375F. Grease a 9X13 glass baking dish or line with parchment paper and set aside. 

Beat the eggs, kefir, coconut oil, vinegar, vanilla and bananas together in a large mixing bowl until frothy with an immersion blender.  Add the coconut sugar, flours, baking soda, and salt. Mix well again ensuring there are no lumps left.

Mix in the dried cranberries and coconut  with a wooden spoon or spatula to evenly distribute.

Scrape the batter into prepared pan, and bake for 35-40 minutes, or until a toothpick inserted in the center comes out clean.

Let cool in the pan completely before cutting into desired shape. 

Store in an airtight container for 3-4 days in the refrigerator, or wrap individually and freeze for up to 6 months. 

Grain Free Cherry Coconut Zucchini Loaf

Anyone who follows me on my Facebook recipe page will know that I am in the midst of being inundated by zucchini. It is the season that all gardeners love to hate, and I am no different. Two zucchini plants keep us in zucchini for a good chunk of the summer and into the fall. But they grow like crazy!!! One minute you have beautiful tiny little zucchinis, and the next minute you have these gargantuan beasts that resemble watermelons more than the summer squash they are. I have no idea how they actually accomplish these spectacular feats of growth overnight, but it really is kind of amazing.

They really are delicious, too, and I have been going crazy pinning zucchini recipes on my Pinterest page. From sweet to savory, (and even a soup recipe!) I cannot wait to try out some new recipes.

I made this zucchini loaf today, and it turned out quite tasty. The sour cherries add a lovely zing of flavour to this moist grain free loaf. It was a great use for one of the smaller of the 6 (!!!) zucchinis that I pulled from the garden yesterday.

 A slice of this loaf would be lovely to have with a nice cup of tea on the patio…now I just need to find the time to sit and relax!

Grain Free Cherry Coconut Zucchini Loaf

4 eggs

1 T Apple cider vinegar (I like this one!)

1 cup milk kefir (or yogurt or non-dairy substitute of choice)

1/3 cup coconut oil, softened

½ cup coconut flour

¼ cup arrowroot flour

This sized zucchini grated into
 a generous 1 1/2 cups

2 Tbsp chickpea flour

1 tsp baking soda

½ cup coconut sugar

1 tsp vanilla powder (or 2 tsp vanilla extract)

¾ tsp sea salt

1 ½ tsp cinnamon

ADD INS:

1 ½ cups grated zucchini (mine was a very generous cup and a half!!)

½ cup dried sour cherries (sub raisins or dried cranberries if you wish)

½ cup shredded coconut

Preheat oven to 375F. Line a loaf pan (mine measures 9.25x5.25x2.75) with parchment or grease well.

 Set aside.

Measure all ingredients EXCEPT the add-ins into a large mixing bowl. Blend together well with an immersion blender or a whisk and lots of elbow grease. Let stand 5 minutes to thicken up.

Grate zucchini with a regular sized grater

Place grated zucchini on a clean kitchen towel, and gather the top together

 and squeeze out as much moisture as you can.

 

Add squeezed zucchini, coconut and dried cherries to the batter and mix in until well distributed.

Scrape batter into prepared pan. 

Bake in preheated oven for 65-70 minutes or until a toothpick inserted in the center comes out clean.

Remove loaf from pan using parchment, and set on a wire rack to cool before slicing.

Store leftovers in refrigerator or freezer. 

Cranberry Sauce

Cranberry Sauce

Approx 4 cups fresh or frozen organic cranberries,

½ -¾ cup coconut sugar (depending on how sweet you want it, I like mine more on the tart side)

1 cup water (or sub organic orange juice for your liquid)

Rinse cranberries and add them to a medium saucepan with the water and coconut sugar. Bring to a boil, then reduce to a simmer and cook for 10 minutes  until the cranberries start to burst. Remove from heat and cool before using or freezing.


Used most recently to top these muffins, and to top an awesome meatloaf with feta that will be posted soon :)

Chocolate Syrup

I would not consider this a "healthy" recipe, but when you compare the ingredient list in this chocolate syrup to the list on those brown squeezie bottles of syrup, I definitely feel better about giving this one to my kids (or having a bit every once in a while myself!).

This has been a go to recipe with me since I was young. My mom had a Tupperware cookbook called Make-a-Mix, and this recipe was in it. I have tweaked it over the years to both lessen the sugar, and to  get the consistency that my boys like for their chocolate milk. The ingredients are still the same, as is the technique.  For use as a dessert topping, cut the water back by ½ a cup for a thicker syrup.  It will last for a few months in the fridge, unless you have a house full of teenage boys like I do!
***see recipe update below for raw cacao/coconut sugar substitutions! 

Chocolate syrup

2 cups organic cocoa powder (my favourite is the Camino Organic 100% Cocoa)

1 2/3 cups organic cane sugar

2 ½ cups boiling water (2 cups for a thicker syrup)

2 tsp vanilla extract

Mix the sugar and cocoa powder in a medium pot. Add the boiling water, and stir till combined. Cook over medium heat, stirring constantly until it comes to a boil. Reduce heat and let simmer for 10 minutes.

Add vanilla, cool and store in fridge.

***RECIPE UPDATE!!!!
I recently made this recipe using coconut sugar and raw cacao powder in place of the cocoa powder and cane sugar. It comes out a little more like a milk chocolate in flavour rather than a dark chocolate, and I did need to add some more water to get a pour-able consistency, more like 3 cups. The coconut sugar helps keep the Glycemic Index (GI) lower. (coconut sugar has a GI level of about 35, evaporated cane juice falls somewhere around 43)