1. Mini Peanut Butter Cups:
280 calories, 22.5 grams sugar, 14.8 grams fat, 31.5 grams carbohydrates, 8.3 grams protein
These vegan peanut butter cups owe their silky smooth texture to a secret healthy ingredient: organic tofu! Blended with peanut butter, the tofu adds creamy thickness without any extra calories or fat.
Ingredients:
For the crust:
Heaping 1/2 c. + 2 tbsp. graham cracker crumbs (10 squares)
1 1/2 tbsp. pure maple syrup (or other liquid sweetener)
1 tbsp. coconut oil (or Earth Balance)
2 1/2 tsp. cocoa powder
For the filling:
200 g. soft/silken organic tofu, roughly chopped
1/4 c. natural peanut butter
1/2 c. Sucanat or brown sugar, processed into powder (or 3-5 tbsp. icing sugar)
1 tbsp. almond milk
1 tsp. pure vanilla extract
Salt to taste
For the chocolate shell:
2 1/2 tbsp. dark chocolate chips
1 1/2 tsp. coconut oil (or Earth Balance)
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Directions:
If making homemade powdered sugar, add 1/2 c. Sucanat (or brown sugar) into a high-speed blender and blend until a powder forms. Set aside, but leave the lid on as it needs to settle. In a food processor, process the crust ingredients until crumbs are a bit damp. Add 2 tbsp. of the crust into each jar. Spread out evenly and flatten with fingers. Quickly wipe out the processor bowl. Now add the filling ingredients and process until silky smooth, scraping down the sides as necessary. Add 3 tbsp. filling into each jar and spread gently with a spoon. Place jars into freezer, uncovered, for about 30 minutes to firm up a bit. Remove jars from freezer and melt the chocolate on the stove-top or microwave. Spoon 1 tsp. melted chocolate on top of the filling. Quickly, twist the jar around to coat all sides. Repeat for the rest. Chill in the fridge or freezer to firm up the chocolate or just dig in as is!
Makes 5 servings.
Recipe provided by Oh She Glows
A jar of chewy oats is the perfect breakfast food; not only does a mason jar make your morning nosh look more appealing, it's also a convenient way to transport your meal to work or school! While this fiber and protein-rich version is flavored with strawberry jam and banana, feel free to add different ingredients for your own healthy twist.
Ingredients:
1/2 c. rolled oats (not quick cooking)
1/2 c. plain Greek yogurt
2/3 c. milk
1 tbsp. chia seeds
2-2 1/2 tbsp. strawberry jam
1 small banana, mashed
Directions:
Mix all the ingredients in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight. In the morning, stir in the desired mix-ins and enjoy.
Makes 1 large serving.
Recipe provided by Pepper Lynn
Maple, oat, n' apple dessert3. Maple, oat, n' apple dessert: 404 calories, 21.9 grams sugar, 27.3 grams fat, 36.7 grams carbohydrates, 7.8 grams protein
These vegan dessert jars are so scrumptious you'd never guess they're free of gluten, dairy, and refined sugar. The treats are made with decadent layers of maple and toasted walnut cookie, dates, maple almond butter , and shelled flax, so even though they're sweet, they're also packed with heart-healthy fiber!
Ingredients:
For maple flax:
1/2 c. flax seed
1 tbsp. maple syrup
For apple crumble cookie:
1/2 c. rolled oats
1/2 c. almond flour
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/3 c. coconut oil
1/4 c. coconut/palm sugar
1 chia egg (2 tsp. ground chia seed + 3 tbsp. water)
1/2 tsp. pure vanilla extract
1 pinch white stevia powder
1/2 Granny Smith apple, diced fine
1/2 c. walnuts, roasted
For dates:
8 medjool dates, pitted and halved (2 dates/jar)
For maple mystery butter:
1/4 c. maple mystery butter
4 random jars
1 tbsp. coconut oil for greasing jars
Directions:
For maple flax:
Place flax seed in a Ziploc bag and place on the cutting board. Take a flat object (the bottom of a saucepan works nicely) and hit the bag a couple of times until the germ separates from the shell for many of the seeds. Place shelled flax seeds in a small bowl and combine with maple syrup. Set aside.
For apple crumble cookie:
Preheat oven to 170 degrees and line a baking sheet with parchment or a silicon baking mat. Place walnuts on the prepared baking sheet and bake for 40 minutes, stirring once half way through. Remove from oven and allow to cool. Then combine ground flax + water in a small bowl. Set aside. In a large bowl, combine oats, flour, baking powder, baking soda, cinnamon, and salt. Set aside. In a small bowl, beat coconut oil and sugar. Add flax egg, vanilla extract, and stevia and mix well. Pour wet into dry and stir to combine before adding apple and chopped walnuts. Set aside.
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To make dessert:
preheat oven to 350 degrees and fill a 9 × 9 square in. pan with 1 in. of water. Set aside. Place a dab of coconut oil in each of your jars and place them in the microwave for 30 seconds (or until oil is melted). Remove from microwave and use fingers to oil the inside of the jar. Place 2-3 tbsp. cookie mixture at the bottom, followed by 2 dates, then 1 tbsp. mystery butter, followed by another 2-3 tbsp. cookie mixture. Top it all off with your maple flax and place in prepared pan. Bake for 35-40 minutes, or until you see the cookie layer pull away from the glass. Remove from oven and take jars out of water bath. Allow to cool for 30 minutes.
Makes about 4 jars, depending on what size jars you use.
For more on-the-go mason jar meals, click here!
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5 Low-Calorie Mexican Meals
10 New Ways to Eat Oatmeal
The Best Healthy Recipes from Around the World
