Cinnamon Bun Smoothie

Cinnamon Bun Smoothie

Cinnamon buns are tempting, but one large roll from the mall is a whopping 880 calories, 17 grams of saturated fat, and 59 grams of sugar! If you’re craving all the flavors of the classic, then try blending up this fiber-and fruit-filled smoothie that’s less than a quarter of the calories, with hardly any saturated fat.

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Cinnamon Bun Smoothie
Diet Level:6
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Category Breakfasts, Smoothies
Diet Level 6: Clean Eating
Prep Time 5 Minutes
Servings
Serving
Ingredients
Category Breakfasts, Smoothies
Diet Level 6: Clean Eating
Prep Time 5 Minutes
Servings
Serving
Ingredients
Diet Level:6
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Instructions
  1. Combine all ingredients in a blender. Blend until smooth, and add more almond milk if necessary.
  2. Pour into a tall glass, add the cinnamon stick for garnish (optional), and enjoy.
Flourless Banana Pancakes

Flourless Banana Pancakes

Here’s a great way to use up those ripe bananas. You know the ones…no one wants to eat them because they are just a little too ripe, but you can’t quite make yourself toss them in the trash? Yeah…those:) You’ll actually get best results with this recipe if you use those ripe bananas: go for the ones that already have brown spots.

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Flourless Banana Pancakes
Diet Level:6
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Category Breakfasts
Diet Level 6: Clean Eating
Prep Time 10 Minutes
Cook Time 10 Minutes
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Category Breakfasts
Diet Level 6: Clean Eating
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Serving
Ingredients
Diet Level:6
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Instructions
  1. Crack the eggs in a bowl and whisk them.
  2. In another bowl, lightly mash the bananas with a potato masher or a fork.
  3. Add the egg, the baking powder, the vanilla, and the cinnamon to the mashed bananas and stir to combine.
  4. Pour about 2 tablespoons of the batter at a time onto a skillet placed over a medium-low heat and cook until the bottom appears set (1 to 2 minutes). Flip with a spatula and cook another minute. NOTE: With just eggs as a binder, you’ll also find it easier if you make smaller pancakes, as big ones have a tendency to break apart when they’re flipped.
  5. Serve immediately, topped with fresh fruit and maple syrup, if desired.
Recipe Notes

The recipe calls for vanilla extract and cinnamon, but you could add whatever spices you like. Bananas make a great vehicle for just about anything. The instructions also give amounts for one person, but it’s easy to modify for a group; just use the ratio of 2 eggs:1.5 bananas. For example, for four people, you would use 8 eggs and 6 bananas.

To make this a sugar-free Diet Level recipe, simply use sugar-free maple syrup. You can go HERE to find my recommendation for a brand without additives.

Sautéed Apples & Pears with Coconut Butter

Sautéed Apples & Pears with Coconut Butter

Incredibly easy and delicious!  No added sugar or sweeteners!!  If you don’t have coconut butter in your pantry, be creative and use another topping!

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Sautéed Apples & Pears with Coconut Butter
Diet Level:1
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Prep Time 5 Minutes
Cook Time 10 Minutes
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Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Diet Level:1
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Instructions
  1. Heat a medium, well seasoned cast iron or nonstick skillet over medium heat and add 1 tablespoon of the coconut oil.
  2. Once heated, add the apples and cook/stir one minute, then add the pears and combine.
  3. Sprinkle the salt evenly over the top and stir. Continue to cook until softened, about 3 minutes, adding any extra coconut oil and adjusting heat to lower, if needed.
  4. Adjust heat to low and sprinkle the cinnamon over apples and pears and stir. If mixture is very sticky, you can add a drop of water to thin it out. Once fruit is coated with cinnamon, soft and lightly browned, remove from heat.
  5. Microwave coconut butter in a glass dish in increments of 5 seconds until drippy, but not too hot.
  6. Drizzle over apples and pears to serve.
Plantain Waffles

Plantain Waffles

In feeding my new obsession, ALL THINGS PLANTAIN, of course I couldn’t leave out WAFFLES!!!  This recipe for “flourless” waffles is all kinds of awesome!!!

All this recipe requires is plantains, coconut oil and the few ingredients that lend taste and help the batter rise. No flour. No sweeteners. How awesome is that?

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Plantain Waffles
Diet Level:6
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Prep Time 5 Minutes
Cook Time 20 Minutes
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Waffles
Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Waffles
Ingredients
Diet Level:6
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Instructions
  1. Heat your waffle iron (i.e., heat to 5 out of a possible 6).
  2. Peel the plantains and chop them each into 4 pieces.
  3. Place the plantain pieces in a high speed blender and blend until smooth (or as smooth as possible until it becomes too difficult to blend more).
  4. Add the oil to the plantains and blend again, now until completely pureed.
  5. Add the cinnamon, vanilla powder and apple cider vinegar to the blender. Blend again on high for a few seconds to mix well.
  6. Add the salt and baking soda to the blender. You can blend again to mix or use a spatula to stir the ingredients into the batter by hand.
  7. Oil your waffle iron and place ⅓ cup of batter into the center of your waffle iron. The amount of batter you use may vary depending on your waffle maker and it's instructions.
  8. Cook until the waffle is browned to your liking, and repeat until the batter is gone. Be sure to keep the waffle maker oiled before each waffle.
  9. Transfer the cooked waffles to a wire cooling rack rather than stacking them on a plate as you cook.
  10. Serve with fresh fruit and whipped coconut cream!
Recipe Notes

These waffles work best when your plantains are varied in ripeness. If one of your plantains are more ripe (yellow with black spots) and one is medium ripe (mostly green) they always turn out best. The ripe plantain will contribute the sweet flavor, while the less ripe will add more starch to help them hold.

Vanilla Powder Link

Plantains, Fried

Plantains, Fried

These fried plantains will make your knees buckle they are so tasty! Top them with cinnamon, butter, cashew yogurt, or anything else you like that is “challenge compliant!”

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Plantains, Fried
Diet Level:6
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Prep Time 5 Minutes
Cook Time 5 Minutes
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Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
Serving
Ingredients
Diet Level:6
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Instructions
  1. Heat coconut oil in a large, non-stick skillet over medium heat.
  2. Peel plantain by cutting off the ends and then scoring the peel twice to make it easy to peel. Peel should slip off easily this way.
  3. Slice plantain so you get medium-thick round slices.
  4. Fry plantains in coconut oil, making sure they don't touch each other. When the bottoms are golden brown, flip to brown the other side. With the back of a fork or spatula, press down on each one to flatten just a bit. Adjust the heat to avoid burning the second side.
  5. Remove from pan and add the butter, salt, cinnamon, and yogurt. Eat right away!
Banana Bread In A Mug

Banana Bread In A Mug

Banana bread in a mug?  How easy is that?  I love banana bread!!! The smell of it baking in the oven instantly makes me think of my sweet mama. This single-serving recipe is great for when you don’t want to commit to baking an entire loaf of banana bread and helps you portion control. To keep the texture moist, this recipe calls for a ripe banana instead of added oil or sugar.  The almond flour acts as a base and creates that craveable, bread-like texture.

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Banana Bread In A Mug
Diet Level:2
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Prep Time 5 Minutes
Cook Time 25 Minutes
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Prep Time 5 Minutes
Cook Time 25 Minutes
Servings
Serving
Ingredients
Diet Level:2
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Instructions
  1. Preheat oven to 350°F.
  2. Grease a mug with coconut oil. Set aside.
  3. In a small bowl, mash banana until soft and mushy. Stir in coconut milk and egg until just combined.
  4. Gradually stir in almond flour, cinnamon and nuts. Pour into greased mug.
  5. Place mug on a baking sheet and bake for 25 minutes. Remove from oven and allow to cool for 5 minutes before eating.
Cinnamon-Cacao Coconut Custard

Cinnamon-Cacao Coconut Custard

Recipes that satisfy chocolate cravings, without compromising your health are hard to find!  This recipe definitely fills that void!!

Raw cacao powder contains magnesium, calcium, thiamin, riboflavin, sulfur and nearly twenty times the antioxidants found in blueberries. This combination of powerful phytochemicals has been linked to improving heart function, lowering LDL cholesterol, and reducing cancer risk. Consumption of cacao has also been shown to positively affect emotional health by increasing serotonin and theobromine levels, positively impacting mood and promoting relaxation and contentment.

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Cinnamon-Cacao Coconut Custard
Diet Level:1
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Category Desserts, Snacks
Diet Level 1: Sugar Free
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
Servings
Ingredients
Category Desserts, Snacks
Diet Level 1: Sugar Free
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
Servings
Ingredients
Diet Level:1
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Instructions
  1. Pour ½ cup water into a small dish with gelatin. Let set until gelatin is spongy, approximately 5 minutes.
  2. In a high-speed blender, blend avocado, coconut cream, cacao, bananas, cinnamon, vanilla powder and sea salt until thoroughly combined.
  3. Warm gelatin on the stovetop or in the microwave for about 30 seconds, not allowing it to boil.
  4. Remove gelatin from heat and mix in cacao coconut mixture until thoroughly combined.
  5. Place in individual ramekins and chill in refrigerator, until set (at least 4 hours, or overnight).
  6. Serve chilled.
Recipe Notes

Optional: Garnish with fresh berries, unsweetened cacao nibs, and/or unsweetened shredded coconut.

See CHALLENGE APPROVED FOODS page for recommendation for Collagen Gelatin, Vanilla Powder, and Cacao Powder.

Apple Crisp, No Bake

Apple Crisp, No Bake

This No Bake Apple Crisp recipe is gluten-free, healthy and easy to make! Eat it cold or warm it up.

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Apple Crisp, No Bake
Diet Level:5
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Prep Time 10 Minutes
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Servings
Ingredients
Prep Time 10 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. Place 2 apples, raisins, 1 tsp. cinnamon and nutmeg in a food processor and process until smooth.
  2. Toss remaining chopped apples with lemon juice in a large bowl. Pour apple raisin puree over apples and mix well.
  3. Spoon mixture into a medium sized baking dish and set aside.
  4. Pulse walnuts, dates, 1 tsp. cinnamon and sea salt in a food processor until coarsely ground. Be careful not to over mix.
  5. Sprinkle mixture over apples and press down lightly with your hands.
  6. Serve immediately or let sit for a few hours for the flavor to marinate.
Coconut Banana Date Shake

Coconut Banana Date Shake

This “shake” is a great dessert or breakfast smoothie recipe! You can either make it thick and creamy or lighter by changing up the coconut milk that you use.

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Coconut Banana Date Shake
Diet Level:6
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Prep Time 10 Minutes
Servings
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Ingredients
Prep Time 10 Minutes
Servings
Servings
Ingredients
Diet Level:6
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Instructions
  1. In a blender, combine the coconut milk, dates, protein powder (if using), banana, cinnamon, ice and orange juice.
  2. Blend everything together well until the dates are in tiny pieces and everything is smooth.
  3. Adjust with a splash of this or that as desired.
  4. Enjoy cold.
Recipe Notes

If you want it similar to a milkshake or ice cream, use regular coconut milk. The light kind will still be creamy, but much thinner and a coconut beverage (the sort you find in the fridge) will be like an everyday smoothie.

Here is a link to NOW Eggwhite Protein Powder on Amazon. It is difficult to locate elsewhere in the unflavored version.

You can find quality Medjool dates at Costco and Trader Joe's. HEB has this brand which I use: Bard Valley Natural Delights Medjool Dates, which you can find in the produce section.

Almond Date Truffles

Almond Date Truffles

Here is a great “dessert” recipe. This is also a great portable snack to carry with you on trips or in your purse.

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Almond Date Truffles
Diet Level:5
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Prep Time 20 Minutes
Servings
Truffles
Ingredients
Prep Time 20 Minutes
Servings
Truffles
Ingredients
Diet Level:5
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Instructions
  1. Put the dates and vanilla paste in a food processor and run until a chunky paste forms.
  2. Add the almond butter and pulse a few more times.
  3. Add the coconut, cocoa powder, salt and cinnamon and pulse a few more times. The mixture should be a tad crumbly, but press between your fingers and stick together. If it seems too wet to hold in a ball, add more coconut. If too dry, add a touch more almond butter or a splash of water.
  4. Roll a heaping tablespoon of the mixture between your palms to form a ball. Repeat with remaining mixture.
  5. Put your chopped almonds on a plate and roll each truffle in the almonds (apply a bit of pressure to get them to adhere).
  6. Place the plate in the fridge to chill for at least an hour. Truffles will keep covered in the fridge for a couple weeks.
Recipe Notes

Some dates can be super dry and hard, but for this recipe, you want to try to get your hands on some that are plump and slightly glossy, with no crystallized sugar on the surface. You can find quality Medjool dates at Costco, Trader Joe's, and HEB has this brand in the produce area: Bard Valley Natural Delights Medjool Dates. No added sugar, no preservatives.

The Vanilla Bean Paste can also be found at HEB in the spice isle. I use Taylor & Colledge Organic Vanilla Bean Paste.

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