No-Bake Pumpkin Bars - Phase 3 (Vegan and Gluten Free)

No-Bake Pumpkin Bars
Phase 3
Makes 12 servings of healthy fat

FOR THE CRUST:
1 cup Pecans
¼ cup Almond Flour
¼ cup shredded unsweetened coconut
½ cup xylitol
¼ tsp ground ginger
½ tsp ground cinnamon
2 T coconut oil

FOR THE FILLING:
1 ½ cup pumpkin puree
¾ cup xylitol
½ cup coconut oil
½ cup canned coconut milk, full fat
1 ½ tsp alcohol free vanilla
1 tsp pumpkin pie spice

FOR THE CRUST:

Line an 8x8 baking dish with aluminum foil or plastic wrap.

Add the pecans, almond flour, and shredded coconut to bowl of a food processor. Process until the pecans resemble small, coarse crumbs.

Add the sweetener, ginger, cinnamon, and coconut oil to the nut mixture and pulse until the dough is moist enough to hold the crust together. Scoop the dough into the prepared pan and press evenly over the bottom.

FOR THE FILLING:

Add all ingredients to a high-speed blender or food processor. Blend together until very smooth and fluffy

Spoon the mixture over the crust and smooth the top. Cover and refrigerate for 3-4 hours, or overnight.

Once chilled, cut into bars. Sprinkle with cinnamon, if desired

Easy Cashew Butter Bread - Phase 3

This is adapted from a Depression Era recipe- simple ingredients, easy to make and very delicious.

You can sub almond butter for the cashew butter, if you want. The flavor would be very mild compared to the nuttiness of cashews.

Also- this bread is not super sweet. If you want it to be sweeter, add more sweetener. Sugar was a rare commodity in the Depression.




Easy Cashew Butter Bread
Makes 16 standard grain servings and partial fat
Phase 3

2 cups sprouted wheat flour (for a lighter bread, sub 1/2 cup of this for sorghum flour)
1 tablespoon (yes, tablespoon) baking powder
Healthy pinch of sea salt
1/4 cup xylitol or stevia/monk fruit equivalent
1 1/3 cup cashew milk or almond milk

1/2 cup cashew butter

1 tsp lemon juice
Optional: 1 tsp vanilla

Mix the dry ingredients together in a bowl. Add the milk and lemon juice. Stir to combine. Add nut butter and vanilla if using. Pour into greased loaf pan and bake at 325F for 1 hour and 10-ish minutes. Let cool in the pan for 10 minutes, then remove to a rack to completely cool before slicing.

I highly recommend slicing this into 8 thick slices, then cut each slice in half. This bread will not work to cut into 16 thin slices.

Blueberry Coconut Balls - Phase 3

You could do these with peaches or cherries. too.
I would stay away from raspberries or blackberries, unless you ran them through a food mill to remove seeds... or if you do not care about the seeds, go ahead and try those, too. 

Add these to your breakfast or lunch for the healthy fat portion. 

Pro tip: This recipe is written for coconut flour- do not sub another flour or you will not get the same results. 

Blueberry Coconut Balls
Phase 3
Makes 6 standard servings of healthy fat

1 cup frozen blueberries, thawed (I prefer wild blueberries for this)
½ cup coconut flour
¼ cup xylitol
1T water
¼ cup melted coconut oil
½ cup unsweetened shredded coconut

Throw all the ingredients into a blender and blend until you have a stiff dough and the berries are finely chopped. 
Form into 12 evenly sized balls. Place on a plate or in a container lined with a bit of parchment.
Chill for a couple of hours. Will keep for about 3 days in the fridge.

Vegan Mayo- Phase 3

Use this mayo if you are allergic to eggs, or if you just want a different option for mayo.

Aquafaba is the liquid from a can of cooked chickpeas (garbanzo beans) or you can use the liquid from chickpeas you have cooked. 

Use a neutral oil, like grapeseed (my favorite) or avocado oil. Sometimes I add a tablespoon of olive oil for a different flavor but I am not a fan of using all olive oil. 

Be sure to taste this at the end and add more of what you need to make it taste good to you. Lemon juice for brightness, vinegar for tanginess, salt, or mustard for more flavor.

Vegan Mayo
Phase 3

1/4 cup aquafaba 
1/8 tsp cream of tartar
1/4 tsp prepared mustard
1/2 tsp sea salt
1 T lemon juice
1 1/2 tsp apple cider vinegar or your favorite vinegar
Pinch of stevia
3/4 cup avocado or grape seed oil

Add aquafaba to your blender, along with cream of tartar, mustard, sea salt, lemon juice, vinegar, and sweetener of choice. Blend on high for 30 seconds to incorporate.

Measure the oil in a liquid measuring cup with a pouring spout. Then, with the blender on the lowest speed, slowly stream the oil, over the course of 5-6 minutes. Do not pour it in all at once. 

Continue slowing adding the oil, the process can take up to 10 minutes. 


Use immediately or transfer to a sealed container to cool in the refrigerator until cold. This is best when used within the first few days, but can keep in the refrigerator up to a week.