Author Archives: Kristina

Strawberries & Cream Shake

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To celebrate berry season, this recipe combines juicy strawberries and vanilla cream, which are blended to perfection then topped with a scoop of extra cream.  Except this strawberry shake is made without traditional heavy cream; instead, it’s made with coconut cream.  Now I know you are probably thinking coconut cream sounds like a funky and messy concoction, but not to worry, it has a surprisingly delicious taste that is quite addictive.  Also, it’s easy to whip up with just some vanilla and sugar–a process that turns it into a puffy, white cloud of cream that is impossible to keep your spoon out of.

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Not only is it delicious, but the amazing benefits of coconut make it a must-try food.  It’s rich in many essential vitamins and contains minerals such as calcium, iron, sodium, selenium, magnesium, and phosphorous.  It also contains lauric acid, which has disease-fighting, antibacterial, and antiviral properties.  Plus strawberries add even more amazing health benefits to this delectable treat, but since this is turning into a science lecture how about we get to the recipe!

Strawberries & Cream Shake
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Coconut Cream Ingredients
  1. 1 can full-fat coconut milk chilled overnight
  2. 1 tsp. vanilla
  3. 4 tbs. organic sugar
Shake Ingredients
  1. 1/2 cup fresh or frozen strawberries
  2. 2 very ripe bananas, frozen
  3. 1/2 cup coconut cream, fresh coconut meat, nut-cream, or an additional banana
Coconut Cream
  1. Take chilled can of coconut milk out of the refrigerator and turn upside-down. Open and pour coconut water aside for later, then scoop the layer of cream into a medium mixing bowl. Add vanilla and sugar to the cream and use a mixer or a spoon to whip all ingredients together.
Strawberry Shake
  1. If using frozen fruit, thaw slightly beforehand then add them with the coconut cream to a blender or food processor, and blend on low until mixture becomes creamy. Add liquid such as almond milk for a true shake consistency. Top with additional cream and berries.
Notes
  1. For a coconut allergy, try substituting the cream with cashew or almond vanilla cream.
Simple Sweets & Treats https://simplesweetsandtreats.com/
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Creamy Berry Smoothie

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This amazing smoothie is super refreshing on a hot day.  It’s bursting with flavor from sweet and succulent summer berries blended with creamy almond milk.  It is a healthy and sweet drink that’s perfectly hydrating.

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Creamy Berry Smoothie
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Ingredients
  1. 2 cups mixed berries of choice, thawed slightly
  2. 2 1/2 cups almond milk or other non-dairy milk*
  3. 4 tbsp. maple syrup
  4. optional dash of cinnamon
Instructions
  1. Add thawed berries and milk of choice to a blender and blend on low, gradually increasing speed until combined and smooth. Next add maple syrup and optional cinnamon then blend slightly. Serve right away and enjoy this delicious treat!
Notes
  1. *Adjust liquid amount based on preference.
Simple Sweets & Treats https://simplesweetsandtreats.com/

Chocolate Peanut Butter S’mores

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No other dessert can evoke memories of summer as much as the classic smore.  Biting into the crispy and melted chocolate treat makes one nostalgic for summer campfires–but when a campfire isn’t an option, here is an easier and healthier alternative to the renowned summer treat.
This creation is dairy-free, simple to make, and combines peanut butter and banana for an unexpected twist. The melted chocolate swirls into the peanut butter, and pairs perfectly with the naturally sweet banana and crunchy graham cracker.

  

 

  •   
    Vegan S'mores with a Twist
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    Ingredients
    1. natural graham crackers such as Trader Joe's brand
    2. peanut butter (or an alternative nut butter) -enough to spread on each graham cracker
    3. good quality dark chocolate
    4. optional bananas slices (four slices for each s'more)
    5. marshmallows such as Dandies*
    Instructions
    1. Spread half of a graham cracker with nut butter of choice, and add three squares of dark chocolate on top. Next, warm half a bag of marshmallows in a sauce pan over low heat. Add the melted marshmallows over peanut butter and chocolate layer then top with four slices of banana; cover with other half of the graham cracker. Repeat for each s'more.
    2. The amounts in this recipe can be adjusted to your liking. Make as many as desired and enjoy these delicious treats!
    Notes
    1. *Dandies: http://www.vitacost.com/dandies-air-puffed-marshmallows-gluten-free-classic-vanilla-10-oz-2?csrc=PPCADW-dandies+marshmallows&mtp=szsKSHUrK-dc|pcrid|53713945571|mt|e&gclid=CKOikO7Cs78CFQwDaQod-msAxw
    Simple Sweets & Treats https://simplesweetsandtreats.com/

     

     

Frozen Yogurt (Non-Dairy)

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Sweet and creamy with tiny ice crystals that melt in your mouth, this copycat frozen yogurt is made without dairy, corn syrup or any of the scary additives that are found in most frozen yogurts.  Not only does this taste like a sweet dessert, but it’s full of protein, potassium, manganese, and B-vitamins that keep your body functioning properly and supply it with energy. Plus, it’s simple to make!

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 Add whatever toppings you like–berries, coconut, chocolate chips, and maple syrup are delicious options. Or drizzle on some vegan fudge and caramel sauce (coming soon)!

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Frozen Yogurt (non-dairy)
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Ingredients
  1. 8 frozen, ripe bananas
  2. 1 cup almond milk or water
  3. piece of vanilla bean or vanilla extract
  4. optional dash of cinnamon
  5. optional 4 tbs. sweetener of choice if bananas aren't sweet enough
  6. berries or toppings of choice
Instructions
  1. Add frozen bananas to a blender or food processor. Next add the liquid and vanilla and blend on low then gradually increase speed until thoroughly mixed. Push the bananas towards the blade throughout the process. It should get creamy and resemble frozen yogurt. Add optional ingredients and toppings.
Notes
  1. Feel free to have fun with this recipe and customize it. Try adding some cocoa powder for a chocolate version.
Simple Sweets & Treats https://simplesweetsandtreats.com/

 

 

 

 

Alfredo Pasta

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Velvety and smooth, this Alfredo sauce has an amazingly creamy texture and a subtle garlic flavor that  perfectly accents its rich consistency.   It is delicious over several types of  pasta  and vegetables.  Just pour it over a steaming pile of noodles for a quick and easy meal that contains plenty of flavor, protein, and healthy fats.

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Also, this rich sauce doesn’t contain any animal products, but the texture is so creamy that  you won’t even miss the cream; it’s completely plant-based and cruelty-free.

Alfredo Sauce
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Ingredients
  1. 1 cup cashews, soaked in water overnight
  2. 1 chopped shallot
  3. 1 clove of minced garlic
  4. Italian seasonings to taste
  5. 2 cups unsweetened almond milk or water
  6. squeeze of lemon
  7. 1 tsp. garlic powder
  8. 1/2 tsp. onion powder
  9. 1 tsp. salt
  10. pepper and parsley for garnish
  11. 2 tbs. avocado or olive oil
Instructions
  1. Soak cashews in water overnight; drain and rinse the next day then pour into a high-speed blender or processor. Sauté shallot with avocado oil on a skillet over low/medium heat until soft; add minced garlic and Italian herbs and sauté around thirty seconds. Add this mix on top of cashews in blender. Add the rest of ingredients except oil and blend on high until it becomes a smooth consistency. Pour into skillet with additional oil and simmer until warm. Pour over noodles and serve.
Notes
  1. Adjust liquid and cashew ratio for a thicker/thinner sauce.
Simple Sweets & Treats https://simplesweetsandtreats.com/

Broccoli Noodle Soup

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Digging into a warm bowl of savory broth filled with oodles of noodles is very comforting–it’s no surprise that noodle soup is such a classic comfort food.  Unfortunately, noodle soup often contains large amounts of sodium, MSG, and other harmful ingredients that can wreak havoc on your health, but this  soup will nourish your body and soul. 

 

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Also, it’s super easy to personalize; simply use your favorite type of noodles and add in your favorite vegetables. I used garlic, steamed broccoli, and baby greens along with brown rice noodles(for gluten sensitivity or allergy).

Healthy Noodle Soup
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Ingredients
  1. vegetable broth
  2. 1 clove of garlic
  3. brown rice noodles
  4. steamed broccoli
  5. greens/veggies of choice
  6. 1 tsp parsley
  7. 1 tsp basil
  8. 1 tsp oregano
  9. 1 tsp garlic powder
Instructions
  1. Boil noodles in the vegetable broth until al dente. Add clove of garlic, steamed broccoli, greens, and spices. Simmer for five minutes then serve.
Simple Sweets & Treats https://simplesweetsandtreats.com/

Healthy Cornbread Mini Muffins

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sugar and cornbread recipe-2539   The classic buttery and slightly sweet taste of cornbread goes perfectly with many meals.  Unfortunately, many traditional cornbread recipes are made with many allergens and harmful ingredients, but this cornbread is gluten free, dairy free, and egg free, yet it still tastes like the real thing–or even better based on some reviews. :) sugar and cornbread recipe-2537 sugar and cornbread recipe-2532    

These mini muffins taste so much better than they look and are amazing once they’ve baked to a golden, crisp perfection. Each crumbly cornbread muffin is light and fluffy with a buttery taste. Dip them in soups or slather on your favorite spread–there are many possibilities!  

  • Healthy Mini Cornbread Muffins
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    wet ingredients
    1. 1/3 cup oil
    2. 3 tbs. earth balance vegan butter
    3. 1 tbs. apple cider vinegar
    dry ingredients
    1. 1 cup gluten-free all purpose flour
    2. 1/2 cup organic sugar
    3. 1 tbs. baking powder
    4. 1/2 tsp. salt
    5. 1/2 cup corn meal
    6. 1 cup corn
    Instructions
    1. Preheat oven to 350 degrees. Mix wet ingredients in a small bowl; set aside. Whisk dry ingredients except corn together in a medium sized mixing bowl, then slowly add contents of wet ingredients into dry ingredients. Mix until a dough forms, then add corn and enough water until mixture reaches desired consistency. Pour cornbread mixture into a mini muffin tin and fill 3/4 full. Bake for 20-30 minutes, then let cool.
    Simple Sweets & Treats https://simplesweetsandtreats.com/

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Creamy Cup of Caramel

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Imagine sipping a cup of sweet and buttery caramel topped with frothy cream–this recipe makes that dream a reality.  Normally, drinking a cup of caramel would leave you feeling sick, but this cup of caramel is actually good for you! This recipe doesn’t contain any chemicals or artificial anything; it is filled with natural ingredients that will nourish the body.

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The key ingredient of this recipe is fresh, sweet dates–which means the taste of this recipe is only as good as the dates.  Certain varieties of this nutrient-dense fruit taste like butter and brown sugar.  You can use fresh or dried dates, but just know that this will influence the taste of the recipe so make sure you like the type of date fruit before making this.

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Dates are absolutely bursting with nutrients.  For instance, they are full of copper, magnesium, potassium, and iron–which means this is a great fruit for before or after physical activity.  This drink provides an instant boost of fuel that will go straight to your cells, and it helps replenish depleted muscles with much needed electrolytes, vitamins, and protein.  It is liquid gold. :)

 

Creamy Cup of Caramel
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Ingredients
  1. 1 cup pitted dates of choice
  2. 1 cup water or almond milk
  3. optional cinnamon and vanilla
Instructions
  1. Pit dates and add to blender; pour in liquid then blend on high until mixed thoroughly. Top with cinnamon for an additional touch.
Notes
  1. For another version, reduce liquid to 1/2 cup and use one frozen or fresh banana.
Simple Sweets & Treats https://simplesweetsandtreats.com/

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Homemade Almond Milk

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Rich and creamy, almond milk is full of healthy-fats, vitamin E, protein, calcium and much more. But it is best when made fresh. Homemade almond milk seems intimidating, but with a blender or food processor, it’s really quite simple. Also, the almond pulp can be easily strained with a fine mesh strainer or nut-milk bag. This milk is very creamy with a delicious, light flavor that goes wonderfully with any recipe, smoothie or cereal; it goes especially well with cookies. :) 

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Homemade Almond Milk
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Ingredients
  1. 1 cup whole, plain almonds (soaked in water the night before)
  2. 4 cups water (or less for a creamier milk)
  3. dash of salt
  4. optional 4 tbs. sugar
Instructions
  1. Soak almonds in filtered water overnight. The next day, drain almonds and add to a blender along with four cups water. Blend on high for about a minute, then pour into a mesh strainer over a large bowl and set aside the pulp that is leftover. Blend the strained mixture again with extra ingredients added. Pour into a jar and serve chilled.
Notes
  1. For a sweet milk, you can add sugar with vanilla or cocoa powder.
Simple Sweets & Treats https://simplesweetsandtreats.com/

Banana Raspberry Cream Bowl

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This bowl of sweet, maple raspberry goodness tastes like a decadent dessert, but it doesn’t contain the usual list of harmful ingredients; it’s free of refined sweeteners, oils, and animal products; It’s simply fruit with all its amazing health benefits.  Swirl in a spoon, and enjoy the creamy, ice cream-like consistency with swirls of sweet raspberry sauce.

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Raspberry Banana Cream Bowl
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Banana Cream
  1. 3 frozen, ripe bananas
  2. 1 fresh, ripe banana
Raspberry Sauce
  1. 1/3 cup raspberries
  2. 3 tbs. maple syrup
  3. dash of cinnamon
  4. splash of almond milk or liquid of choice
Instructions
  1. After thawing a bit, blend frozen bananas and fresh banana in a food processor or blender until smooth and creamy.  Poor into a bowl, then get started on the raspberry sauce.  Add 1/3 cup fresh or frozen raspberries and maple syrup to a blender along with splash of liquid and blend until smooth; pour this mixture into the banana soft-serve and swirl together.  You can add additional raspberries and a sprinkle of cinnamon on top. Bon appétit!
Simple Sweets & Treats https://simplesweetsandtreats.com/
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