Tag: naturally sweetened

Sweet Potato Dessert Tots

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These sweet potato dessert tots are a sweet twist on the classic tater tot. Only 5 ingredients, they’re a vegan, gluten-free, oil-free, and naturally sweetened dessert that’s easy to make and sure to please all the littles you’ll be entertaining this holiday season.

Child's hand reaching for sweet potato dessert tot.

Little fingers love little desserts. They also love tater tots. So when you combine the two you get an insanely easy, delicious, and kid-friendly holiday dessert. Naturally sweetened with maple syrup, vegan, gluten-free, oil-free, and free of the Big 8 Allergens. All you need is 1 pot and about 20 minutes of prep to make this simple snack or dessert that anyone can enjoy.

Sweet Potatoes

Begin by bringing a medium pot of water to boil. Prepare your sweet potatoes by washing, peeling, and cubing them. Once the water is boiling add cubed sweet potatoes and cook for about 15 minutes depending on the size of your cubes. The sweet potatoes are finished when they are easily pierced by a fork. Drain and return the sweet potatoes to the hot pot. Allowing the sweet potatoes to rest in the pot will aid in drying them out.

Once the sweet potatoes have cooled a bit mash them using a potato masher or large fork to your desired creaminess level. I recommend making them pretty smooth just because some kids don’t enjoy highly textured foods.

Sweet Potato Mixture

To the mashed sweet potatoes, add the maple syrup and pumpkin pie spice. At this point, you can also add the vegan chocolate chips (I use these semi-sweet mini chips from EnjoyLife) if you don’t mind them melting into the mixture. If you want your chocolate chips to remain whole, wait until the sweet potato mixture has cooled before adding them.

Sweet potato dessert tot with a bite taken our of it with more tots in the background.

Forming the Tots

Before forming the tater tots, place vegan graham cracker crumbs into a small bowl. Line a rimmed baking sheet with parchment paper and preheat the oven to 375*F. To form the tots: roll 1 tbsp of sweet potato mixture into a ball; toss in the graham cracker crumbs coating evenly; and place on the papered baking sheet. Continue until all the sweet potato mixture is rolled and coated.

At this point you can either leave them as balls, or form them into a tater tot shape. Bake the sweet potato tots for 20 minutes. Remove them from the oven and allow them to cool on the baking sheet. They will continue to firm as they cool.

Serve them with vegan maple cinnamon butter or dip them in melted vegan chocolate for an added touch.

Remember to let me know what you, as well as your little Thanksgiving guests, think of these sweet potato dessert tots.

Enjoy friends!

Ingredient Health Benefits

Sweet potato-vitamin A, vitamin C, vitamin B6, manganese, potassium, fiber

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Pumpkin Pie Hummus

Vegan Pumpkin Cheesecake Cookies

Sweet potato dessert tot with a bite taken our of it with more tots in the background.
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Sweet Potato Dessert Tots

These sweet potato dessert tots are a sweet twist on the classic tater tot. Only 5 ingredients and 1 pot required, they're a vegan, gluten-free, oil-free, and naturally sweetened dessert.
Prep Time20 mins
Cook Time20 mins
Resting Time20 mins
Total Time1 hr
Course: Dessert, Snack
Cuisine: Vegan
Keyword: 1 bowl, 5-ingredient, chocolate chips, dessert, easy, gluten-free, graham crackers, holiday baking, holiday dessert, kid-friendly, maple syrup, naturally-sweetened, oil-free, pumpkin pie spice, simple, snack, sweet potato, sweet potatoes, vegan, vegan chocolate chips, vegan dessert, vegan graham cracker, vegan thanksgiving
Servings: 15 tots
Author: Erin

Ingredients

  • 1 large sweet potato, peeled, cubed about 4 cups
  • ¼ tsp pumpkin pie spice
  • 1 tbsp maple syrup
  • 2 tbsp vegan chocolate chips
  • ½ cup vegan graham cracker crumbs

Instructions

  • Preheat oven to 375°F and line a cookie sheet with parchment paper.
  • Bring a medium pot of water to boil and add cubed sweet potatoes. Boil for 10-15 minutes until sweet potatoes are very soft and easily mashed. Drain sweet potatoes and return to the warm pot. Allow to cool for 10-15 minutes then mash until smooth.
  • Add pumpkin pie spice, maple syrup, and vegan chocolate chips. Stir until incorporated.
  • Place vegan graham cracker crumbs in a shallow bowl. Roll a tbsp sized amount of sweet potato mixture into a ball and coat with crumbs. Place on lined cookie sheet. Continue until all the sweet potato mixture is rolled.
  • Shape sweet potato balls into logs resembling the shape of tater tots. Bake on center rack of oven for 20 minutes. Remove tray from oven and allow to cool for additional 15-20 minutes until firm.
  • Serve topped with soft vegan cinnamon butter or dip in vegan chocolate sauce.
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Walnut Fudge with Walnut Caramel

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This vegan walnut fudge topped with walnut caramel is just the dessert you should make for the upcoming holidays. The fudge is thick, chocolate-y, and perfectly chewy. And my vegan walnut caramel takes this (or any) dessert from ordinary to extraordinary.

Stack of walnut fudge with more walnut fudge in the background.

Walnut Fudge

This fudge is so simple there’s not much to talk about. Unless of course you want to know just how delicious it is. In that case, there’s plenty to discuss. Don’t let the fact that it’s only 5 ingredients fool you. This perfect holiday dessert packs a powerful punch. It’s sweet, chocolate-y, and chewy. With a slight crunch from walnuts to boot. Made in less 30 minutes, all you’ll need is a food processor and a loaf pan to prepare this ultimate holiday dessert. Make it ahead of time so you can spend your holiday doing what’s really important-hanging out with family and friends.

To make this incredibly easy dessert all you’ll need is: two firmly packed cups of soft, pitted medjool dates, 1/2 cup of walnut butter (for tips on making you own check out this post), some warm water, and a splash of vanilla extract.

Start by pulsing the dates in your food processor until a sticky ball forms. You want a pretty smooth date paste and once you have that, separate the ball so that it’s evenly distributed in the bowl of the processor. Then add the walnut butter, 1/2 cup warm water, and a splash of vanilla extract. Process until everything is incorporated. Continue adding warm water until the fudge is

At this point you can add walnut pieces and pulse to combine. Press the thick, sticky fudge into the prepared loaf pan. Bake at 350*F for 15-20 minutes until the edges of the fudge are just crispy. Allow the fudge to cool in the pan. The longer this fudge sits the firmer it will get. When you’re ready to serve, top it with walnut caramel, vegan ice cream, or whipped coconut cream. Store it in an airtight container at room temperature or in the refrigerator.

Plated walnut fudge topped with walnut caramel sauce with walnut fudge in the background

Caramel Sauce

As if the fudge isn’t dreamy enough, I’m giving you the ultimate walnut caramel sauce to top it off with. This sauce is vegan, gluten-free, oil-free, and naturally sweetened with dates. It requires only 4 ingredients and can be made in a food processor in about 5 minutes.

Use it not only to top off this fudge, but any other holiday dessert you wish. Try it on cheesecake, over brownies, or sandwiched between cookies. It’s also pretty amazing right off a spoon too.

Plated walnut fudge topped with walnut caramel sauce with walnut fudge in the background
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Walnut Date Caramel

This 4-ingredient walnut caramel will take your holiday desserts from ordinary to extraordinary. Vegan, gluten-free, naturally sweetened, and oil-free. All you need is a strong food processor and 10 minutes.
Prep Time5 mins
Processing Time5 mins
Total Time10 mins
Course: Dips and Sauces
Cuisine: Vegan
Keyword: 4-ingredients, caramel, date, dates, dessert, easy, food processor, gluten-free, medjool dates, naturally-sweetened, oil-free, quick, refined-sugar free, sauce, simple, topping, vegan, vegan topping, walnut butter
Servings: 1 cups
Author: Erin

Equipment

  • Food Processor

Ingredients

  • 6 pitted medjool dates
  • ¼ cup walnut butter
  • ⅓-½ cup warm water
  • 1 tsp vanilla

Instructions

  • Place fresh, pitted dates to food processor and process until a sticky ball forms. Break apart ball and evenly distribute in the bowl of the food processor.
  • Add walnut butter, vanilla and ⅓ cup warm water. Process until smooth. Add more warm water as needed to thin the caramel.
  • Place in an airtight container and store in the refrigerator.

Let me know if you make this super simple dessert for your next holiday get-together. I promise, you guests won’t know they’re being served a vegan dessert (unless you tell them).

Enjoy friends!

Ingredient Health Benefits

Walnuts- Omega 3s, thaimine, B6, folic acid, phosphorus, magnesium, copper, Vitamin E, polyphenols

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Almond Butter Brownies

Stack of walnut fudge with more walnut fudge in the background.
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Walnut Fudge

This vegan walnut fudge is just the dessert you should make for the upcoming holidays. Thick, chocolate-y, and perfectly chewy, you won't believe it's made from only 5 wholesome ingredients.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dessert
Cuisine: Gluten-Free, Vegan
Keyword: 5-ingredients, brownies, chocolate, cocao, dates, dessert, easy, food processor, gluten-free, quick, simple, vegan, walnut butter, walnuts
Servings: 8 pieces
Author: Erin

Equipment

  • Food Processor

Ingredients

  • 2 cups pitted, tightly packed dates*
  • ½ cup walnut butter
  • ⅓ cup cocao powder
  • 2 tbsp coconut oil, melted
  • ¼ cup chopped walnuts

Instructions

  • Preheat oven to 350°F and line a small loaf pan with parchment paper.
  • Add moist, sticky dates to the food processor and process until a ball forms. Break the ball apart and spread it evenly around the bowl of the food processor.
  • Add walnut butter, cocoa powder, and melted coconut oil and pulse until incorporated. The mixture will be very sticky and thick.
  • Add chopped walnuts and pulse to incorporate.
  • Dump fudge into prepared loaf pan. Press more chopped walnuts into the top of the fudge if dessired.
  • Bake for 15-20 minutes until slightly crunchy around the edges. Allow to cool in the loaf pan. The longer it sits the firmer it will become. Cut into 8-10 pieces and serve with walnut caramel sauce, vegan ice cream, or whipped coconut cream.
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Apple Pie Bliss Bites

Published on by ErinLeave a comment
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Only 7 ingredients and 30 minutes stand between you and these apple pie bliss bites. Packed with wholesome ingredients to power you through than afternoon slump these snacks are vegan, gluten-free, oil-free, and refined-sugar free.

Apple pie bliss bites on a white plate, one of which is being picked up.

I’m going to be completely honest with you guys (because that’s what blogs are for right?). I had never made energy bits before creating this recipe. I know. Crazy right? But it’s true. Phew…I’m glad to have gotten that off my chest. Now…on to why you should give these apple pie bliss bites a try.

Apple pie bliss bites on a white plate one of which has a bite taken out of it.

Complex Carbohydrates

I’m gonna get a little nerdy with you guys right now. But not too much. Alright, carbohydrates ARE NOT BAD. Let me just say that again so it can sink in a bit: Carbohydrates are not bad. Carbohydrates are an important energy source for the human body. Our brain and muscles love carbohydrates and need them to function properly. Quick, easy energy. That’s what our body sees when it’s given carbohydrates. Complex carbohydrates are a slower form of energy which means that your body is still going to get the energy but the sugar will enter your bloodstream slowly, and be absorbed slowly. In the simplest terms, there’s not going to be an energy crash after eating complex carbs like there might be after eating straight sugar. And that’s a good thing! We want our food to give us long-lasting energy. No afternoon crashes wanted.

Apple pie bliss bites on a white plate with slivered almonds all around.

Healthy Fats

Fat is an as an important component of our food. It helps us stay full, longer. And that’s great because no one wants to be eating constantly right? We are busy people and we have other important things to do with our day besides eat. Fat is also an important component for brain function. Just like carbohydrates, your brain needs fat to work properly. All the fats in this recipe come from plants which means that they have positive health attributes. Chia seeds, sunflower seeds, and almonds all provide healthy fats in this recipe.

Apple pie bliss bites on a white plate with apples and slivered almonds on the side.

Plant-Based Protein

We know that protein in important in building lean muscle. But did you also know that protein plays an important roll in cell formation and functionality, as well as the health and well-being of your immune system? It’s true, proteins are not a one-stop shop when it comes to their importance in the diet. And plant-based proteins are just as useful as animal-based ones. Thank the almonds, oats and chia seeds for their supply of plant-based proteins in this snack.

What do you guys think about gaining a little more nutritional background information about these apple pie bliss bites? Is this something you’d enjoy reading more of in the future? Or is it all just way too much information? Let me know in the comments below your thoughts on this information as well as any feedback you have on the bites themselves.

Enjoy friends!

Ingredient Health Benefits

Almonds-protein, fiber, vitamin E, magnesium, calcium, iron

Apple- vitamin C, soluble and insoluble fiber

Oats-vitamins A & B; calcium, magnesium, potassium, selenium, copper, zinc, iron, manganese; soluble and insoluble fiber; phytochemicals

Sunflower seeds- polyunsaturated fats, vitamin E, folate, magnesium, selenium, copper

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Vegan Caramel Apple Pancakes

Apple pie bliss bites on a white plate with slivered almonds all around.
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Apple Pie Bliss Bites

Only 7 ingredients and 30 minutes stand between you and these apple pie bliss bites. These snacks are vegan, gluten-free, oil-free, and refined-sugar free.
Prep Time5 mins
Freezing Time30 mins
Total Time35 mins
Course: Snack
Cuisine: Vegan
Keyword: apple, apple pie, energy ball, gluten-free, naturally-sweetened, oil-free, refined-sugar free, vegan
Author: Erin

Ingredients

  • ½ cup rolled oats
  • ½ cup slivered almonds
  • 5-6 soft dates
  • ¼ cup applesauce
  • 1-2 tsp apple pie spice
  • 1 tbsp chia seeds
  • ¼ cup sunflower seed butter

Instructions

  • Add rolled oats and slivered almonds to a food processor and pulse until roughly chopped.
  • Add the rest of the ingredients to the oat and almond mixture and pulse until a ball forms.
  • Scoop out 1½ tbsp amounts of mixture and roll into a ball. Mixture will be sticky so wetting your hands may help keep it from sticking to your skin.
  • Place balls on a parchment-lined baking sheet and put into the freezer until firm. About 30-35 minutes.
  • Once firm, remove from freezer and store in an airtight container in the refrigerator.
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Pumpkin Pancakes

Published on by Erin2 Comments
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One bowl and 10 ingredients are all you need to make these vegan pumpkin pancakes. They use simple ingredients and are gluten-free and naturally sweetened with maple syrup. These beauties are light, fluffy, golden brown and just perfect for crisp autumn mornings. Plus they come together in less than 30 minutes and are sure to be a hit with the whole family.

Pumpkin pancakes topped with vegan butter.

Ok guys. I can’t take it anymore. We are half of the way through September and I haven’t posted anything pumpkin yet. (Until now!) I’ve lasted this long and I just can’t keep these pancakes to myself anymore. So, here goes!

First let me just say: I love pumpkin. I. LOVE. PUMPKIN. I don’t think I’m alone in this but if for some reason you don’t love, like, or tolerate pumpkin anything just give these guys a chance. I swear, they don’t have an overwhelmingly pumpkin flavor! In fact, the pumpkin almost acts as a natural sweetener. The pumpkin in these pancakes is also a fantastic way to add some vegetables to your breakfast without munching on a head of lettuce. Read: give these to your kids and sit back while they delight in the thrill of pancakes for breakfast, blissfully unaware that they are indeed consuming something secretly full of plant-based nutrients. Score!

Two plates of stacked pumpkin pancakes topped with vegan butter.

But it’s not just the pumpkin in these nutrient-packed little beauties that keeps this dietitian happy! Let’s talk about some of the other reasons why I love these pumpkin pancakes. They are vegan, gluten free, naturally sweetened and can be made nut-free as well. This means everyone at the table can enjoy them!

Oat Flour

Before you throw in the towel…Stop right here and read! You do not have to run out and buy all sorts of high-end ingredients to make these pancakes! As long as you have rolled oats and a food processor you have oat flour. Ok? Ok. Simply pulse your oats in the food processor until they resemble, you guessed it, flour. All done. That simple.

Protein Powder

No need to stress about this ingredient either! If for some reason you don’t have or wish to use protein powder, simply sub in an extra 1/4 cup of oat flour instead. See friends? These pumpkin pancakes are totally customizable without compromising on deliciousness.

Two plates of stacked pumpkin pancakes topped with vegan butter.

Ingredient Health Benefits

Oats-vitamins A & B; calcium, magnesium, potassium, selenium, copper, zinc, iron, manganese; soluble and insoluble fiber; phytochemicals

Pumpkin-fiber; potassium; selenium; vitamin A

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Caramel Apple Pancakes

Pumpkin pancakes topped with vegan butter.
Print Recipe

Pumpkin Pancakes

One bowl and 10 simple ingredients are all you need to make these vegan, gluten-free, nut-free, natually sweetened pumpkin pancakes.
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Breakfast
Cuisine: Vegan
Keyword: banana-free, egg-free, gluten-free, naturally-sweetened, vegan
Servings: 10 pancakes
Author: Erin

Ingredients

  • 1⅓ cup oat flour
  • ¼ cup vanilla protein powder or sub extra ¼ cup oat flour
  • ½ tbsp baking powder
  • ½ tsp pumpkin pie spice
  • ¼ cup pumpkin puree (not pumpkin pie filling)
  • 1⅓ cup plant-based milk, room-temperature (if using a plant-based milk with added protein, use ⅓ cup of milk and 1 cup water)
  • 2 tbsp maple syrup
  • 1 tsp vanilla
  • 1 tbsp melted coconut oil or sub canola oil
  • ½ tbsp apple cider vinegar

Instructions

  • In a medium-sized bowl whisk together the oat flour, protein powder, baking powder, and pumpkin pie spice.
  • Add the pumpkin puree, plant-based milk, maple syrup, vanilla, melted coconut oil, and apple cider vinegar. Mix until just combined. Do not over-mix.
  • Allow to sit for 5-10 minutes to thicken.
  • Heat a griddle or skillet with vegan butter.
  • Cook ⅓ cup of batter on griddle or skillet for 3-4 minutes (or until bubbles pop) and flip, cooking additional 3-4 minutes on the other side. Repeat using all the pancake batter.
  • Serve warm with maple syrup and vegan butter or cream cheese.
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