Blueberry Yogurt Muffins

1 cup of unbleached white flour
1 cup of whole wheat flour
1 cup of old fashioned oats
1 tsp of baking powder
1 tsp of baking soda
½ tsp of salt
2/3 cup of raw cane sugar
1 ½ cups of yogurt or sour cream
2 large eggs
¼ cup of virgin coconut oil, softened
1 tsp of vanilla extract (I used Epicure’s)
1 cup of frozen blueberries

 

1.     Preheat oven to 325 degrees.

2.    Mix together dry ingredients (first six).

3.    In another bowl mix sugar and wet ingredients with a hand mixer.

4.    Add dry ingredients to wet ingredients and mix gently until moistened.

5.    Gentle stir in blueberries.

6.    Line muffin tin and fill ¾ full. (makes about 14-16)

7.    Bake for 20-25 minutes

Nutrition Facts
Servings: 14
Amount per serving
Calories	238
% Daily Value*
Total Fat 10.7g	14%
Saturated Fat 7.2g	36%
Cholesterol 37mg	12%
Sodium 196mg	9%
Total Carbohydrate 33.2g	12%
Dietary Fiber 2.2g	8%
Total Sugars 15.2g
Protein 4.6g
Vitamin D 3mcg	13%
Calcium 52mg	4%
Iron 1mg	8%
Potassium 120mg	3%

Crockpot Saucy Pork Chops

1 tbsp of oil (optional)
4-6 boneless pork chops
1 389ml can of cream of mushroom soup (We used Amy Organics)
2 tsp of Dijon mustard
1 tsp of thyme
Salt and pepper to taste

1.      Preheat oil in pan to medium-high heat

2.    Season pork chops with salt and pepper and brown on both sides.

3.    Mix cream of mushroom soup with Dijon mustard and thyme

4.     Place pork in Crockpot and cover with soup mixture.  Cool on low for 7-8 hour or high 3-4 hours.

Nutrition Facts
Servings: 6
Amount per serving
Calories	285
% Daily Value*
Total Fat 18.4g	24%
Saturated Fat 6g	30%
Cholesterol 55mg	18%
Sodium 787mg	34%
Total Carbohydrate 4.6g	2%
Dietary Fiber 0.1g	0%
Total Sugars 0.8g
Protein 25.9g
Vitamin D 0mcg	0%
Calcium 10mg	1%
Iron 1mg	5%
Potassium 35mg	1%

 

3 Bite Coconut Chocolate Chip Brownies

1 cup of cane sugar (you could use white)
½ cup of unbleached white flour
1/3 cup of cocoa powder
1/3 cup of unsweetened medium coconut
1/3 cup of semi-sweet chocolate chips
2 eggs
½ cup of melted virgin coconut oil
1 tsp of vanilla (I used Epicure’s)

1.     Preheat oven to 350

2.    Mix dry ingredients and then beat in eggs, oil and vanilla.

3.    Scoop into greased mini cupcake pan and bake for 12-15 minutes.

4.    Let cool and enjoy

 

Crockpot Irish Stew with Stout

3-4 lbs of beef stew meat
4 pieces of bacon
1tbsp of flour
2 tsp of thyme
1 tsp of rosemary, crushed
2-3 bay leaves
3 cloves of garlic crushed
1 shallot, chopped
1 ½ cups of carrots, chopped
3 stalks of celery, chopped
1 ½ cups of sliced mushrooms
1 ½ cups of stout
3 cups of beef broth
Salt and pepper to taste

1.     Cook bacon in a large pan until crispy.  Once cooked, place bacon on a plate lined with paper towel and drain most grease from pan.

2.    Toss stew meat with flour, salt, pepper and 1tsp of thyme.

3.    Brown meat in medium-high to high pan and add shallots, mushrooms and garlic.  Cook until meat is brown and shallots are soft.

4.    Add stout and deglaze pan.  Cook until stout boils.

5.    Add beef & stout mixture, crumble bacon and remaining ingredients to crockpot.  Cook on low for 8-9 hours or high for 4-5. Add salt and pepper if needed.

Nutrition Facts
Servings: 6
Amount per serving
Calories	517
% Daily Value*
Total Fat 16.8g	22%
Saturated Fat 7.3g	37%
Cholesterol 201mg	67%
Sodium 903mg	39%
Total Carbohydrate 67.4g	24%
Dietary Fiber 1.8g	6%
Total Sugars 2.6g
Protein 70.4g
Vitamin D 63mcg	315%
Calcium 32mg	2%
Iron 7mg	36%
Potassium 383mg	8%

Chocolate Coconut Bliss Bites

12-14 Coconut Bliss Bites
4 oz of Dark Chocolate Melting wafers

1.     Melt chocolate according to instruction on package.

2.    Roll refrigerated Coconut Bliss Bites in chocolate with a spoon and place on parchment paper in the fridge to harden for 30 minutes!

3.    Enjoy!

Nutrition Facts
Servings: 12
Amount per serving
Calories	140
% Daily Value*
Total Fat 11.4g	15%
Saturated Fat 8.2g	41%
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 8.8g	3%
Dietary Fiber 1.4g	5%
Total Sugars 6.4g
Protein 2.2g
Vitamin D 0mcg	0%
Calcium 13mg	1%
Iron 0mg	2%
Potassium 39mg	1%

Coconut Bliss Bites

1 cup of unsweetened medium coconut
2 tsp of soy milk
1 tbsp of maple syrup
2 tbsp of peanut butter OR peanut butter replacement (we used WOWbutter)
1 ½ tbsp of virgin coconut oil

1.     Mix coconut, soy milk and maple syrup together.

2.    In a small microwave safe bowl add peanut butter and virgin coconut oil.  Microwave for 20-30 seconds and then mix until it becomes incorporated.

3.    Pour peanut butter/coconut oil over coconut mixture and stir. 

4.    Once everything is mixed well form into small balls and place on plate in the fridge.

5.    Let refrigerate for 30 minutes before consuming....if you can wait that long!

*Makes about 12-14 small balls

Nutrition Facts
Servings: 12
Amount per serving
Calories	89
% Daily Value*
Total Fat 8g	10%
Saturated Fat 5.2g	26%
Cholesterol 0mg	0%
Sodium 3mg	0%
Total Carbohydrate 3.5g	1%
Dietary Fiber 1g	3%
Total Sugars 1.5g
Protein 1.7g
Vitamin D 0mcg	0%
Calcium 4mg	0%
Iron 0mg	1%
Potassium 39mg	1%