Tag: refined sugar-free

Sweet Potato Hash

Sweet Potato Hash

It took me forever to get into sweet potatoes. The first time I had them they were roasted with cinnamon sprinkled on top. I know a lot of people may disagree with me, but YUCK!!! I really don’t like when they’re sweetened, it doesn’t seem […]

Protein Bars

Two main things you guys keep asking me for are: Some easy, on-the-go, high protein snacks To share the kind of protein powder Ashton and I use

End of Summer Fruit Pizza

End of Summer Fruit Pizza

Get it while the berries are hot my friends! Summer is almost over (HUGE sad face) and that means all the delicious, berries and other summer fruit will start costing us a frickin’ fortune soon. Last winter, Ashton came home with a small clamshell of blueberries because he was “craving them.” You guys…He paid $6.99 for one of those little plastic containers of blueberries, which pretty much holds so few that I could shove them all in my mouth at once! When I was basically like, “WTF, Ash?!” he says, “Is that a lot??” You can tell who does the grocery shopping in our house. Point is, enjoy the berries.


Lettuce Chicken Wraps

Lettuce Chicken Wraps

I’m pretty sure the Lettuce Chicken Wraps have to be the most ordered item off the PF Chang’s menu. We love them, but know they’re probably loaded with added sugar. So I wanted to try recreating them at home using all natural ingredients.  Average Rating:

Ice Cream Sandwiches

Ice Cream Sandwiches

About a month and a half ago, my friend, Lottie from Running On Veggies, posted a chocolate chip cookie recipe on her blog. I’ve always struggled to find (or create) a good, healthy, chocolate chip cookie that doesn’t use brown sugar, white sugar, refined white/bleached […]

Peanut Buster Parfait Bars

Peanut Buster Parfait Bars

About a year ago I was having these intense cravings for Dairy Queen ice cream. If I didn’t know any better, I would have thought I was pregnant because when I say cravings, I mean I was literally getting out of bed (at 11 at night after brushing my teeth, washing my face, and sometimes even shutting off the light!!!), hopping in the car, going through the drive-thru (because I didn’t want anyone to fricken see me) and eating it before I even got home.

Buster Bar
Cookie Jar Blizzard (OMG!)
Peanut Buster Parfait

These were three main things I would hum and haa about at the drive-thru speaker. It’d usually end up getting the Cookie Jar Blizzard because 1) I couldn’t get enough, and 2) I felt bad enough about getting out of bed to get ice cream — I didn’t need to put back a whole Peanut Buster Parfait on the 5 minute drive home on top of it.

Ashton thought I was going nuts and actually asked, “Seriously?! Again??” on the third night I got out of bed to satisfy my DQ needs.

Thankfully I kicked that habit after a week (still don’t know what my deal was), but the other day while driving past DQ I got the idea to try to make healthy Peanut Buster Parfaits. While I didn’t originally envision an ice cream bar, it sort of just turned out that way while I was recipe testing. So it’s now the PEANUT BUSTER PARFAIT BAR!

These bars are:

  • Refined sugar-free
  • Dairy-free
  • Gluten-Free
  • Vegan

The crust base is made of almond and coconut and held together with dates. The “caramel sauce” is essentially ground-up dates. The ice cream is a mixture of cashews and coconut milk with maple syrup to sweeten it, and the chocolate drizzle is 100% cocoa, meaning it’s 100% chocolate with no added sugar.

If you compare one of these delicious bars with Dairy Queen’s Mini Peanut Buster Parfait Blizzard (keyword: mini), they blow DQ out of the water! Although they contain roughly the same number of calories (probably because of all the healthy nuts), they contain less cholesterol and sodium, more potassium, half the carbs, triple the fiber and half the sugar! BOOM!! A healthier treat option when you can’t get your midnight DQ cravings out of your head.

Let me know how you like them by rating this recipe and leaving a comment below!

Happy Tuesday, friends!

Peanut Buster Parfait Bar

: 12 bars
: 35 min
: 5 hr 30 min
: 6 hr 5 min

Calories: 498 Total Fat: 37.6g Saturated Fat: 12.6g Polyunsaturated Fat: 0.6g Monounsaturated Fat: 1.3g Cholesterol: 0mg Sodium: 53mg Potassium: 309.9mg Total Carbohydrate: 31.7g Dietary Fiber: 6.4g Sugars: 20g Protein: 12g

  • for crust:
  • 1.5 cups raw almonds
  • 1/4 cup coconut flakes, unsweetened
  • 1/2 cup dates, pitted
  • 1 tbsp coconut oil
  • pinch of salt
  • 2 tsp water
  • for caramel sauce:
  • 12 dates, pitted
  • 1/3 cup water
  • 1/4 tsp salt
  • 1/2 tsp vanilla extract
  • 1 tbsp coconut oil, melted
  • for ice cream:
  • 1.5 cups raw cashews, soaked*
  • 1.25 cups full fat coconut milk
  • 3 tbsp coconut oil, melted
  • 1/4 cup + 2 tbsp maple syrup
  • pinch of sea salt
  • 1.5 tsp vanilla extract
  • * to soak cashews, add water to a bowl and allow to sit for 4-6 hours, or 1 hour in very hot water.
  • for toppings:
  • 1/4 cup natural peanut butter (the kind I use is fresh ground peanuts)
  • 1/2 cup peanuts, salted and roasted
  • 2 oz 100% cacao bakers chocolate
  • 1 tsp coconut oil
  • Step 1 To make the crust: add almonds to food processor and process until a meal forms. Add remainder of the ingredients and process until it begins to come together. When you press it together between your fingers is should stick.
  • Step 2 Pour the crust into a 9×9 inch pan lined with parchment paper (an 8×8 inch pan will work, you’ll just have a thicker bar). Spread it out evenly and press it down firmly with your hand until smooth. Place in the freezer.
  • Step 3 Next, make the caramel sauce by combining everything into a high-speed blender. Blend until smooth and creamy. Set aside in a small bowl.
  • Step 4 To make the ice cream: Drain water from cashews and add to a high-speed blender with remainder of ingredients. Blend until really smooth and creamy. There shouldn’t be any chunks.
  • Step 5 Take crust out of freezer and pour ice cream base overtop of crust.
  • Step 6 Using a toothpick, add dabs of caramel sauce and peanut butter throughout the layer of ice cream. Push the dabs down into the ice cream until covered or almost covered.
  • Step 7 Sprinkle peanuts overtop and place in the freezer for 30 minutes.
  • Step 8 To make the chocolate topping: add the unsweetened bakers chocolate and coconut oil to glass or microwave safe dish. You can either use a double broiler to melt the chocolate or simply warm it in the microwave.
  • Step 9 Pull the ice cream out of the freezer, drizzle with chocolate, and place back in the freezer for at least 4 hours to freeze completely.
  • Step 10 Allow to sit at room temperature 10 minutes before cutting into bars and serving.



Mini Blueberry Cashew Cheesecakes

Mini Blueberry Cashew Cheesecakes

After reading the title, I know that some of you are probably thinking, “Uhhh. I don’t know about these. I don’t know how much cashews can really taste like cheesecake…” You’d be surprised. I’ve made these bad boys for about a dozen people now, asking […]

Super Simple Stuffed Peppers

When I first started talking about this website, Ashton insisted that I have a section called “Bro Meals” with super simple, quick recipes that any guy could make. He even enthusiastically said, “If you post recipes like that, even I could cook them!!” Not sure […]

Whole Wheat Lemon Blueberry Pancakes

Whole Wheat Lemon Blueberry Pancakes

Going out for brunch is the best. Breakfast restaurants always have fresh coffee brewing, delicious mimosas and everything from savory eggs benedict to sweet treats like waffles and pancakes.

While I’m always tempted to get the banana bread french toast with a mound of whipped cream or the chocolate chip buttermilk pancakes drenched in syrup, I typically never do because I always leave feeling like I have a nasty hangover: bloated and sluggish!

Restaurant foods have so much sugar in them, especially the sweet ones like waffles, french toast and pancakes. So whenever I’m craving that sort of thing, I always make it at home because I can control how much and what kind of sugar I’m putting in.

Anyone who knows me well knows that lemon is my favorite dessert flavor ever! Lemon cake, lemon cookies, lemon squares, lemon cheesecake… and now lemon PANCAKES!!!

These little suckers are fricken’ awesome! Not only are they refined sugar-free, they’re also 100% whole wheat and contain as much protein per serving as 2 eggs. Not to mention their extreme fluffiness and moistness, the tang from the lemons and added sweetness from the blueberries… Just go make them!

Perfect topped with maple syrup, blueberry jam (or any kind of jam), fresh fruit, lemon yogurt (yes, more lemon) or just totally plain.

Let me know how you like them by leaving a comment and rating below!

Enjoy, friends!

Whole Wheat Lemon Blueberry Pancakes

: 12 small pancakes
: 10 min
: 20 min
: 30 min
: easy

NUTRITION FACTS: (per 3 mini pancakes) Calories: 230 Total Fat: 3.8g Saturated Fat: 1.5g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 0.7g Cholesterol: 55mg Sodium: 240mg Potassium: 146mg Total Carbohydrates: 37.5g Dietary Fiber: 4g Sugars: 17g Protein: 10g

  • 1 cup white whole wheat flour
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • Pinch sea salt
  • 3/4 cup plain, full fat Greek yogurt
  • 2 tbsp fresh squeezed lemon juice
  • Zest from half a large lemon
  • ¼ cup maple syrup
  • 1 tsp vanilla extract
  • ⅔ cup almond milk
  • 1 large egg, lightly beaten
  • 3/4 cup fresh, or slightly thawed frozen blueberries, coated with flour (so they don't sink to the bottom of the batter)
  • Step 1 Heat a large skillet over medium heat and grease with extra-virgin olive oil or coconut oil.
  • Step 2 In a medium bowl, whisk together flour, baking powder, baking soda and salt.
  • Step 3 In another bowl, combine the Greek yogurt, lemon juice, lemon zest, maple syrup, vanilla extract and almond milk together. Beat in an egg until well incorporated.
  • Step 4 Stir wet ingredients into dry ingredients and mix until just combined. Overmixing will result in less fluffy pancakes. Carefully fold in blueberries.
  • Step 5 Scoop a bit of the batter onto the preheated skillet to form mini pancakes, about 6 inches in diameter. If batter is too thick, spread the batter a bit to flatten the pancakes and help them cook more thoroughly. When bubbles begin to appear on the surface, flip carefully and cook for another 1 to 2 minutes on the underside.
  • Step 6 Transfer to a baking sheet or platter and keep in a warm oven until ready to serve.
  • Step 7 Serve with maple syrup and extra blueberries, if desired.

Recipe adapted from: Life Made Sweeter’s Fluffy Blueberry Lemon Pancakes.


Average Rating: