Oatmeal Raisin Cookies – Overt Fat Free

I need to write a post about the current state of my diet, but long story short, I’ve gotten a handle on my moving + holiday eating frenzy and feel like I’m in a good place right now. Basically, I’m eating within a ration of 80% carbohydrates and 10% each fat and protein. And while my diet is high raw, it is not all raw, so it’s not the 80-10-10 of The 80-10-10 Diet – just the ratio.

Back to why we’re here today…I made cookies!

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Yup. Delicious, nutritious, overt-fat-free Oatmeal Raisin Cookies made with only four ingredients (five if you count the optional cinnamon) and sweetened only with fruit. 80-10-10 for the win!

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Oatmeal Raisin Cookies (Overt Fat Free)

2 c old fashioned oats

1/2 c super thick date paste

1 medium banana, mashed (about 1/4 c)

1/4-1/2 c raisins (soaked if dry)

1 tsp cinnamon (optional)

First, make date paste by blending soaked dates. Try not to use any of the date soaking water, so the paste is extra thick and sticky. Then, mash the banana using a fork (or pulse it in a mini-chopper). Don’t blend it because the liquid banana will add liquid to the dough.

Add oats and cinnamon to a bowl. Stir to combine. (Optional: Add a dash of salt.) Add mashed banana and date paste. Stir to combine. Add raisins. Stir to incorporate. [If  dough is too dry, add more date paste.]

Scoop dough onto a parchment or Paraflexx lined dehydrator tray. [I used an ice cream scooper.] Use the back of a spoon to flatter the cookies into desired thickness. Shape edges for prettier cookies (and so no little bits dry and fall off).

Dehydrate at 145F for about 30 minutes to quick set the cookies. Reduce heat and continue to dry at 110F for about 60 minutes. Flip cookies and continue to dry for 60-90 more minutes.

Makes 10 cookies at about 160 calories and 1.5 grams of fat each.


EFA’s: If your diet is a little low on EFA’s (essential fatty acids 3-6-9), try adding a flax “egg” (1 TBSP flax meal + 1-2 TBSP water). You might need to cut back on the date paste if you.

Baking: If you don’t have a dehydrator or don’t feel like using one, you can try baking the cookies. Try a low oven of around 200F and check on the cookies every 5 minutes. I’m guessing it will take somewhere between 5-10 minutes to dry out the cookies. (Be careful; without fat, these cookies will go from not-quite-done to burnt in the blink of an eye.)

Storage: Completely cool the cookies and store in an air tight container. You can probably store these outside of the frig, but I like to keep all of my goodies in the frig. [Remember, glass will help keep baked goods crispy, and plastic will help keep them soft. So, store according to texture preference.]

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Cinnamon Sugar Snack Bite

I originally created this recipe as a raw-ish snicker-doodle, but I didn’t quite achieve the flavor for which I was seeking. So, I thought maybe I could call these sugar cookies. But the flavor wasn’t quite right for those either. Undaunted, I kept eating, and, finally, it hit me…They taste just like a cinnamon sugar Pop Tart. Ah…a flavor from my past. A predominate flavor from my past. *sigh* And, thus, Cinnamon Sugar Snack Bites/A Raw-ish Ode to Cinnamon Sugar Pop Tarts (frosted, of course) were born.

Cinnamon Sugar Snack Bites

1 c almond pulp, dehydrated and processed into a fine meal

1/4 c brown rice syrup (or another thick and sticky liquid sweetener)

1/4 c coconut sugar (or other granulated sweetener)

1 TBSP vanilla

1/2 t (or more) cinnamon

1/4 t baking soda

1/4 t cream of tarter

Combine everything in a bowl until well incorporated. Scoop into large tablespoons and roll into balls. Store in the refrigerator. Makes about 6 large balls.

Options: I have a ton of options for this one!

Almond pulp: I love that this recipe uses left-over almond meal. I had bags and bags of almond meal in the freezer and was desperate for a way to use it. I thawed it, dehydrated it, and whirled it in the food processor into a fine powder. (You could also do this in a coffee or spice grinder or the dry contain of a blender.) Side note: We tried running the almond meal through the grain mill attachment on the Kitchen Aid Stand Mixer, even though it says not to, and it got all clogged up. Twice. Sigh. Guess we won’t be doing that again. Boo.

If you don’t have almond pulp, regular almond meal or almond flour will work. If you can’t have/don’t want to use almonds, you can make any nut or seed meal of your choice by grinding some frozen nuts/seeds of your choice in a food processor or coffee/spice grinder.

Brown Rice Syrup: BRS is not grain free, nor is it raw, and it may contain arsenic, so it might not be your sticky sweetener of choice. You need a really thick and sticky sweetener, so whatever works for you is fine: coconut nectar (bonus – it’s raw!) or raw honey (if that’s how your roll) are probably both good choices. A thinner liquid sweetener might work, too: maple syrup, agave, etc.

If you don’t want/can’t use nutritive sweetener, dates are probably your best best. Make a thick date paste by blending soaked dates with little or no water.

Coconut Sugar: Any granulated sugar will work here: raw/turbinado sugar, sucanat, regular granulated (vegan) sugar, brown (vegan) sugar, etc. If you don’t want to/can’t use nutritive sweetener, a little powdered stevia will add a nice touch of extra sweetness to the mix, as will xylitol or erythritol.

Cinnamon: I recently started using ceylon cinnamon, and it’s much stronger than “regular” cinnamon. At least to me.

Vanilla: I recently purchased some vanilla powder, but I didn’t use it in this recipe. If you are using vanilla powder, use sparingly. Vanilla is a background flavor and shouldn’t be noticeable.

Baking Soda/Cream of Tarter: These ingredients might seem a little weird in the recipe, but they really add to the overall flavor. The baking soda gives a nice saltiness and zing to the snack bites, and the cream of tarter provides that little, “Hum…What is that?”

If you want to keep this recipe raw, you can probably substitute salt for the baking soda and a tiny bit of lemon juice for the cream of tarter. (I’m going to try that combo next!)

Balls vs Cookies/No-Bake vs Bake vs Dehydrate: I’m sure these snack bites could easily be flattened into cookies and either baked (at 325 for a few minutes) or dehydrated (until firm on the outside), or the entire batch could be squished into a small, square dish and cut into squares (or pressed into molds or free-formed into bars or….)




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Hot and Spicy Drinks for a Long, Cold Night

Tonight is the longest night of the year; it’s the winter solstice. It’s also the last day on the Mayan’s long calendar, which lead some to believe the end of the world was a mere clock tick away. But, it’s already tomorrow in many parts of the world, and here I am, typing away. (I guess you can save your emergency bags for another day – ha!) Coo incidentally, today is also the first day of the season we’ve had measurable snow. Woohoo! The ground is still pretty warm, so the roads are clear – thankfully – but the wind and cold temps sure make it feel like the first day of winter 😀

To help keep you warm, I’m sharing two spicy winter drinks. If you use a non-nutritive sweetener, each drink is well below 100 calories, yet each is rich, creamy, and super satisfying! And, if you’re not into warm drinks, chill ’em! Chill all of your ingredients, toss them into the blender with some ice cubes, and ta-dah, smooth, creamy, chilly goodness in a glass!

Hot Chocolate Chai

1 c brewed chai tea

1 c almond milk, plain or vanilla, unsweetened

1 TBSP carob, cacao, or coco (unsweetened and not processed with alkali)


Sweetener of choice: 1 TBSP liquid, nutritive sweetener (maple syrup, agave, etc) or 1 pkt (1/4 tsp) stevia or other non-nutritive sweetener

Optional: 1/4 tsp cinnamon and/or nutmeg and/or cacao nibs (crushed slightly)

Brew your favorite chai tea. While brewing, combine carob or cacao/coco powder with almond milk and sweetener either by blending or briskly whisking. After tea reaches desired level of strength, slowly add it to the chocolate mixture, whisking to combine. Sprinkle with cinnamon/nutmeg. (Option: Add cinnamon/nutmeg to drink)


Keepin’ it Raw: Make your own almond milk, use raw cacao or carob powder, choose a raw sweetener such as date paste or raw stevia (dehydrate your own stevia leaves and process into a fine powder), and steep tea in water less than 115F. Please note, however, depending upon the brand of tea you’re using, it may or may not be raw.

Smoothie: Turn this into a smoothie by chilling the tea and blending ingredients with a couple handfuls of ice. Add protein powder and chia seeds for some some staying power.



Spicy Chai Latte

1 c chai tea

1 c almond milk

1 c coffee (regular or decaf)

1 TBSP nutritive (maple syrup, agave, date paste, etc) or non-nutritive sweetener (stevia – liquid or powdered)

1 t vanilla

Optional: garnish with cacao nibs

Brew your chai tea and coffee. While warm, combine with almond milk, sweetener, and vanilla. Gently blend everything together (string should be fine) and garnish with cacao nibs for a chocolate kick. Serves 2 (or one giant mug)


Keepin’ it Raw: There’s not way to make raw coffee because the beans are roasted, but you can cold brew your coffee in a French press over night in the fridge. Cold brew your tea at the same time, and don’t forget to soak your almonds, too. Warm everything before serving.

Mocha Chai Latte: Turn your Spicy Chai Latte into a Mocha Chai Latte by adding some raw cacao powder (or coco powder not processed with alkali).

Smoothie Time! Add your chilled ingredients to the blender along with some ice, chia seeds and protein powder (for staying power) and blend away.

Iced Chai Coffee: Combine your extra chai tea and left-over coffee, add some non-dairy milk, and poor over ice. A little sweetener and a dash of vanilla really brings out the flavor.



Raw Pumpkin Cheesecake

I’ve been wanting to make a raw pumpkin cheesecake forever. Well, for the last couple of years, anyway 😉 So, I finally did it.

Raw Pumpkin Cheesecake


1/2 c almonds, soaked

8 jumbo dates (or about 10 regular size)


1/2 c cashews, soaked

2/3 – 3/4 c pumpkin puree (puree raw pumpkin to keep it raw or use cooked puree if you don’t care)

1 TBSP maple syrup (or another liquid sweetener to keep it raw)

1 TBSP chia seeds (grind into meal first if you don’t like the mouth feel of chia seeds)

1 tsp vanilla

First, make the crust by processing the almonds and the dates together until they begin to form a giant, sticky ball. If your food processor isn’t very powerful or is on the small end, process the almonds first, or use almond meal. Press the mixture into a glass container.

Next, make the filling by combing all of the ingredients in a blender and blend until smooth. Alternately, make cashew cream by blending the soaked, rinsed cashews, liquid sweetener, and vanilla until smooth then fold in the pumpkin and chia seeds. Add the cheese cake mixture to the top of the almond crust and refrigerate until firm.

Note: Don’t store this in the freezer unless you aren’t going to eat it for a while (as in days or maybe a week or more) because the water content of the pumpkin makes it rock hard in the freezer. The fridge will keep your cheese cake nice and fresh – but it won’t last long enough to worry about 😉

If you have extra pumpkin left, you can use it to make pumpkin pudding by just making the filling and eating it without letting it firm up in the fridge, or you can try making pumpkin parfait by alternately laying the crust mix with the filling mix. Then there’s pumpkin lattes, pumpkin muffins, pumpkin balls, pumpkin bites, pumpkin custard, pumpkin smoothies…I could go pumpkin crazy!

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Allergy Free Wednesdays

Raw Food Thursdays

Healthy Vegan Fridays

Wellness Weekends

Potluck Party

Chocolate Craving

Apparently I’ve been craving chocolate lately. How do I know? I’ve been making chocolate treats left and right!

If you follow me on Facebook, I shared these recipes last week. But, just in case you missed them, or if you want them in a more printer-friendly format, here they are again 🙂

Chocolate Ice Cream

1 cup dates, pitted

2 tbsp raw cacao (could sub carob)

1/2 tbsp vanilla extract (optional)

1 tbsp water (adjust to desired thickness)

1 tsp cacao nibs

2 tbsp raw slivered almonds

Blend dates, cacao, vanilla and water until smooth. Stir in cacao nibs and 1 tbsp almonds. Top with remaining almonds and freeze until firm. Store in freezer.

Chocolate Banana Breakfast Smoothie

4 chilled bananas

1 heaping tbsp of raw cacao

1 heaping tbsp of roasted carob

1 tbsp alcohol free vanilla

1/4 cup nut butter and/or protein powder

1/4 c water

8 ice cubes

Add everything to a blender and blend until smooth. 

Pumpkin Chia Oatmeal

I couldn’t take it any long; I broke down and opened a can of pumpkin. And then I opened another. And all the while, the tiny pie pumpkin I bought a couple of weeks ago sat atop the shelf, staring at me. Don’t worry little pumpkin; your days are numbered!

Pumpkin Chia Oatmeal

2 TBSP chia seeds

1/4 c oat groats, coarsely ground (or rolled or steel cut oats)

1/2 c pumpkin puree (canned or raw)

2 TBSP maple syrup (or your favorite liquid sweetener or stevia)

1/2 c (or more) almond milk (I make my own)

1/2 – 1 tsp vanilla extract (I use alcohol free)

1 tsp pumpkin pie spice

Combine everything and let it sit for a few minutes so the chia seeds can gel and thicken the oatmeal. Eat cold, room temperature, or warm. (I eat mine cold like cereal.)

To keep the recipe completely raw, use soaked then dehydrated oat groats (like I did), date paste for sweetener (or raw agave or honey if that works for your diet) or chunks of other dried fruit (raisins, craisins, dried cherries, etc), raw pumpkin puree, and homemade almond milk (to ensure it’s raw).

If you’re OK with a higher fat dish, try swirling in some almond butter, coconut butter, or coconut oil. All three would make your oats even creamier!

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Raw Oatmeal Cookies/Balls/Oatmeal

I tried something the other day. I soaked and dehydrated some oat groats and then ground them into flour. Woohoo! Raw oat flour!

I have quite a few ideas for my new found discovery, and to begin my adventure, I started with oatmeal raisin cookies. Or balls. Or oatmeal.

Raw Oatmeal Cookies/Balls/Oatmeal

1 c ground oat groats

3 T maple syrup

1 T water (if needed)

1 T chia seeds + 2 T water (to make a chia egg)

1 T vanilla

1 T raisins

1 tsp pumpkin pie spice

1 tsp cinnamon

Dash salt

Combine the dry ingredients and mix thoroughly. Add chia egg, vanilla, and maple syrup. Stir to combine. Add raisins. Then, either shape into balls and freeze, flatten into cookies and dehydrate (1 hour at 145F and then 3-4 hours at 115-105F or until dry enough to make you happy), or just eat like oatmeal. I did all three!

No oat groats? No problem. Coarsely grind rolled oats or even steel cut oats into flour.

Don’t like raisins? No problem. Leave them out or use your favorite dried fruit (date bits, craisins, cherries, etc)

No maple syrup? No problem. Use your favorite liquid sweetener. Adjust for stevia.

Dough not sticking together? No problem. Try adding more chai seeds, more oats, or don’t add water to your next batch.

Don’t care for the flavors of pumpkin pie spice and/or cinnamon? No problem. Use whatever spices you like. Or don’t use any.


Kelp Noodles with Peanut Sauce

I finally tried kelp noodles!

I bought two bags at the beginning of the summer, but it took me a few months to get try them. I was a little afraid. I had a couple bad experiences with those tofu noodles, and I couldn’t get that out of my head. But, there are completely different! There is no odor out of the package. None! And, although they’re a little crunchy, soaking them in cold water before using helps a lot.

I’ve been debating on what sauce to use with my noodles, and I finally decided upon a peanut sauce.

While traveling in Philadelphia, Mr. M and I ate at a Japanese restaurant near our hotel. This, in itself, is very unusual; Mr. M HATES the smell of anything from the sea: fish, shell fish, and sea weed of any kind; I can barely use nori sheets at home without loud complaints and him leaving the room. So, I took full advantage of this opportunity and ordered whatever looked good off the menu. (We ended up with enough food for at least four people, but, to be fair, I was starving – ha!) The tastiest dish I ordered ended up being a sesame noodle dish made with soba noodles and some kind of peanut sauce. I’d never had peanut sauce before, but it was delicious! I’ve been thinking about it for nearly two weeks, and today I finally recreated it. Kind of.

Peanut Sauce

1/2 c peanut butter (or almond butter, but then you’ll be making almond butter sauce)

2 tsp sesame oil (I like toasted)

1 TBSP extra virgin olive oil

1 TBSP lemon juice (juice of about half a lemon)

1 TBSP rice vinegar (or other vinegar of choice – or more lemon juice)

1 TBSP tamari (low sodium)

1/4 c water

Add everything to a small blender and blend until well combined and smooth. (I used a Magic Bullet.) Add sauce to kelp noodles or other noodle of your choice and toss to combine. Let sauce sit on noodles for a while to absorb the flavor.

This sauce makes enough for two packages of kelp noodles. Since it was an experiment, I wasn’t sure how much to make.

Feel free to make this recipe your own. I just kind of threw things together after reading a bunch of recipes online.

Weight Gainer Smoothies

The past two weeks, I’ve made two new weight gainer smoothies for my friend Wendy. The concentrated nutrition is working – at least a little bit. I don’t think she’s gained any weight, but she did impress her surgeons with her speedy heeling. Woohoo! I’ll take that as a victory 🙂

Peach Pie Smoothie

2 cups cashew milk (I didn’t strain)

1/2 c cashews

1/4 c coconut oil

1 TBSP vanilla

1/2 c oats, soaked in nut milk

1/4 c maple syrup (more or less to taste)

1 TBSP chia seeds

1 heaping scoop vanilla protein powder (I like Sun Warrior brand)

2 c chopped peaches (about 5-6 whole peaches)

Combine everything in a high-speed blender, and blend until smooth. (Tip: Blend the cashews first, then add the oats unless you don’t mind chewing your smoothies.)

I don’t have any photos of that one. I forgot to take any at home, and it disappeared at work before I could snap a few.
Pumpkin Pie Smoothie

3/4 c pumpkin puree (I used canned)

1/2 c oats, soaked

2 c almond milk (I didn’t strain)

1 TBSP vanilla

2 TBSP cinnamon

1/4 c maple syrup (more or less to taste)

1/2 c cashews

1/4 c coconut oil

1 t ginger

1 t nutmeg

1/2 t clove

Pinch salt

Combine everything in a high speed blender, and blend like crazy.

This tastes just like the perfect bite of pumpkin pie. Yum!

Carmel Apple Cheese Cake Smoothie

My friend Wendy needs to gain weight. Don’t hate. The dietician gave her a stern talking to before she left the hospital after a recent back surgery. She tried to convince herself everyone gets that talk, but after a reality check, she conceded to trying to suck down more calories. Again, don’t hate.

The good thing about Wendy is that she’ll eat anything – as long as someone else makes it for her. She says she’s all cooked out after three kids. OK, I’ll give her a little credit for that. One of the three is practically a giant; he definitely got enough to eat!

Doing my part to add calories, I made a giant smoothie today and took it to work for Wendy. It was delicious! And at about 2000 calories for a half gallon, it should help put on a pound or two!

Carmel Apple Cheese Cake Smoothie

2 c almond milk

1 T vanilla

1/2 c cashews

1/4 c maple syrup

1/4 c coconut oil

1 heaping TBSP chia seeds

1 heaping scoop vanilla protein powder (I use Sun Warrior)

6-10 dates, pitted

4 lg apples, cored

Lots of ice!

Blend everything in a high powered blender until smooth and creamy. Drink with a giant straw. Mmmm…!

Tips: I blended the cashews with the almond milk, vanilla and maple syrup first, then added the dates and blended a bit. Then I added the rest of the ingredients. Everything blended very nicely.

The flavor of the smoothie is creamy and apple-y and carmel-y. Soooo good!

I suggested Wendy suck this down throughout the day AND eat her regular food, but if you’re calorie conscious, you might want to stick to a cup for so instead of a normal quart sized meal replacement. (I can’t be the only person who drinks a quart of smoothie at a time!)

Sorry for the bad and limited photo. I was in a hurry this morning, and we couldn’t find any cups at work, so the jar served as storage and serving device.