Recipe Review: Cauli-power Fettuccine “Alfredo”

As I breifly mentioned in my last post, I’ve made some changes to my diet, which include lowering my daily fat intake. So, when I saw Angela’s recipe for alfredo sauce made with cauliflower come through my in-box, I was all about it!

As luck would have it, Whole Foods had organic cauliflower on sale, so I picked up a couple of heads and Cauli-power Fettuccine Alfredo was moved to the top of the dinner menu.

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I’ve been using corn pasta, or a combo of corn and some other gluten-free grains, and I’ve been pretty happy with the outcome. The taste is good; the texture is good, and I don’t feel all vibratey after eating a big ol’ bowl of pasta like I do when I eat regular semolina pasta. So, for this recipe, I used the pasta I had in the pantry, which was a bag of rigatoncini. I figured that shape and style would work fine with this sauce because of the lines – and I was right. Woot!

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I was a little worried the sauce would come out watery because of my previous attempts at using cauliflower in sauces and soups. (Hello. How do people think mashed cauliflower tastes anything like my beloved mashed potatoes?!) But, surprise surprise, the sauce was super thick and creamy and delicious!

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I ended up adding a little extra nutritional yeast (because I always do), and I waited to add any salt until the individual servings. (I’m making a conscious effort to reduce my sodium intake.) I also skipped the sauteed onions (If you keep them in, please try sauteing them with water, not oil.) and just added granulated garlic and onion powder to the mix. And, I had plain soy milk open already, so I used that for the non-dairy milk. I think using a thicker non-dairy milk like soy or hemp is probably a good idea, although Angela used almond milk.

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I also added some broccoli to my dish. I just tossed in w/ the pasta as it cooked, and eight minutes later, they were both done. Yummy add for no extra work! (Well, except for the little bit of chopping required to get the broccoli florettes off their stems.)

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Other than those few tweaks, I followed the recipe exactly. I even  followed the suggested order of boiling the cauliflower first then making the sauce and letting it sit while I boiled the pasta and broccoli. After I drained the pasta/broccoli mix, I added it back to the hot pan on the still warm burner and poured in the sauce, stirred, and ate!

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I will definitely make this recipe again! One thing I will keep in mind, though, is the sauce really soaks into the pasta as it sits, so the next day, the pasta is a bit mushy, and the sauce is even more bland. I ground on a bit more salt and plowed through my next-day plate, but I kept wishing I’d added some fresh tomatoes or onions or something to brighten it up. (My husband thought adding a little bit of non-dairy milk might help revive things a bit, but I’d already eaten all of the left-overs before he suggested it. Ha!)

 

Vegan MoFo: My Favorite Thing is…Oat Flour!

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Ok, so my MoFo’ing is off to a slow start. Here we are at day 6, and this is my first real post. At this rate, I won’t get to share very many of my favorite vegan things :-/

Regardless to my pace of posting (posting pace?), I wanted to get this month rolling with one of my very favorite ingredients…oats! And, more specifically, oat flour. Why oat flour versus the whole oat? Sometimes I react to whole oats, specifically oat meal. I use make a point to purchase organic, gluten free rolled oats (or steel cut/oat groats), but sometimes, when I eat oat meal, I almost feel asthmatic. I would probably feel the same if I ate an entire batch of whatever it is I make with the oat flour, but I’m usually able to control myself. Usually 😉

Back on track…Why do I love oat flour so much? It’s crazy versatile! I’ve had great luck substituting it one-for-one for in everything I’ve tried. (Given, I haven’t tried it with every recipe.)  But, I’ve great luck with pancakes, muffins, and…cookies! Yummy, yummy cookies.

Peanut Butter & Jelly Oatmeal Cookies

1 1/2 c oat flour

1/2 c rolled oats

1 c peanut butter

1 c fruit spread/jelly

1 flax egg (1 TBSP flax meal + 1-2 TBSP water – combine and allow to gel)

2 tsp baking powder

1 tsp baking powder

Splash vanilla (about 1 tsp)

Sprinkle salt (if peanut butter is unsalted)

Combine dry ingredients (oat flour, oats, salt, baking soda, baking powder) and stir to combine. (I do this with a fork, but a sifter would work wonderfully. Just add the whole oats secondary.) Add wet ingredients (peanut butter, jelly, vanilla, flax egg). Stir just to combine ingredients. Scoop by large scooper (I used an ice cream scooper.) onto a parchment lined baking sheet. Flatten a little after scooping.

Bake at 350F for about 10-12 minutes. (Check after 8 minutes if your oven runs hot.) Time will depend upon your oven and thickness of cookies. Remove cookies from cookie sheet right away (the oat flour will draw moisture and make the bottom of your cookies soggy), and cool on a wire rack.

My batch of dough made 16 large cookies, but don’t let that stop you from making them; they freeze well and reheat great too!

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Notes:

I thought these cookies are naturally sweet from the sweetness of the whole fruit spread, but if you’re feeding these to people who eat ‘traditional’ cookies, you might want to add a little liquid sweetener or your favorite non-nutritive sweetener. Additionally, if you want to turn these soft, cake-like cookies into muffins, try thinning out the batter with a little non-dairy milk. Mix-ins would be good too! Try crushed peanuts, diced pieces of whole fruit, chocolate chips, etc. Go crazy!

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Orange Gogi Berry Better Than Newtons

I’m back with another Low Fat Raw Vegan dessert recipe 🙂

Remember my Better Than Newton cookies from last year? No? Well, check them out; they’re delicious! And, they were so well received, I’ve considered selling them. I just need to do the costing and figure out packaging and labels and talk to some people, and, and, and. Sigh. That’s why I’ve only considered it.

Ok, onto this week’s LFRV recipe.

Orange Goji Berry Better Than Newtons

1 1/2 c chopped dates (pitted)

1 1/2 c chopped figs (stemmed)

1/4 c goji berries

2 – 4 TBSP orange juice, fresh squeezed

Start by juicing half of a medium orange. Juice will be roughly 1/4 c. Either put juice aside or use it to soak goji berries if they’re hard.

Add dates, figs and orange juice to bowl of food processor. (If you’re using the orange juice to soak the goji berries, remove the berries from the juice before adding to dates and figs.) Process until coarsely incorporated. Add goji berries and process until mixture forms a ball.

Use a small ice cream scooper to scoop balls of cookie mixture. Place cookie balls on a teflexx dehydrator sheet and flatten to desired thickness. Place teflexx sheet on mesh dehydrator sheet lined tray and dehydrate at 145F for an hour. Reduce heat to 105-110 and dehydrate three more hours. After three hours, cookies should be firm enough to peel off of teflexx sheet. Flip cookies and place onto mesh dehydrator sheet and dehydrate another 3-4 hours. Cookies should be firm to the touch, like an under-done oven-baked cookie. The outside will not be sticky, but the inside will be warm and gooey.

Store cookies in the refrigerator or freezer. Great cold/frozen or warmed in the dehydrator.

My batch made about 9 cookies at about 150 calories each.

I reluctantly shared one of these cookies with a friend, and the first thing she said was, “Wow! These are better than Newtons!”  I. Know!

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Low Fat Raw Vegan Strawberry Cake

Ok. This isn’t really a cake. But is is low fat. And it is vegan. And it does contain strawberries. Lots of strawberries. Yum!

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Low-Fat Raw Vegan Strawberry Cake

1 c (heaping) dried dates, pitted

1 c (heaping) dried figs, stemmed

1 1/2 quarts (about 3 cups) sliced strawberries

1/2 lemon, juiced

1/4 c coconut/palm sugar (optional)

Prep dates by removing  pits, if needed. Prep figs by removing stems. Roughly chop both and place into a food processor. Add juice of half a lemon. Process until pasty. (Mix may begin to form a ball; that’s ok!) Remove date/fig mix from processor and press into a small cake, brownie or pie pan. (Two mini tart pans would probably work too.)

Prep strawberries by washing and stemming all of them. Slice about half of the strawberries into thin slices and place them in a bowl. Top the sliced berries with coconut sugar (or other sweetener), if using. Set aside and allow to macerate for at least 30 minutes. Place the remaining berries in a food processor and pulse until berries become a chunky paste. 

Place processed berries on top of date/fig mix in pan. Refrigerate while remaining berries are macerating – about 30 minutes. Remove from refrigerator and top with sliced berries. Return to refrigerator overnight for a more ‘cake’ like texture.

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Notes:

  • This dessert is surprisingly cake like after it sits overnight in the fridge. If you want to cut and serve as a cake, consider doubling the amount of dates/figs.
  • If adding fat is an option, process some shredded coconut or almonds/almond meal with the dates/figs. This will also make the base layer more cake like, and it will allow for cutting and removal of cake pieces from the pan.
  • For a more gel-like middle layer, add chia seeds to the processed berries.
  • My strawberries were very sour. (Strawberry season hasn’t hit my part of the country yet.) If yours are too, you may want to add sweetener to the processed berries as well. Remember, however, the sugar from the macerated berries on top will soak through to the processed layer as the cake sits.
  • For a sugar free cake, use a non-nutritive sweetener like stevia to macerate the berries.
  • If strawberries aren’t your thing, try a different berry or fruit. Blueberries naturally have an abundance of fruit pectin and will naturally gel on their own after they’re processed. If you make a blueberry cake, expect the middle layer to be much more gel-like than the strawberry cake. (Cherries would also make a delicious cake!)

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I love this recipe because it’s 80-10-10 friendly, and it fit nicely into my month of raw challenge. If you’re interested in incorporating more raw foods into your diet, join us for the Raw Fusion Challenge on Facebook. Everyone is welcome, regardless of your dietary choices, but the focus of the group is high-raw vegan.

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Virtual Vegan Potluck #3

I can’t believe it’s that time again…Virtual Vegan Potluck #3 is here!

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For the past two VVP’s, I’ve made desserts. (Click here and here to review my previous VVP posts.)  Surprised, aren’t you? Ha ha ha.  But, this time around, I’m shaking it up a bit, and I’m sharing a main course dish! Woohoo!

Ok, so here’s the deal. I’ve been eating a high-raw vegan diet off and on since last May. And I love it. It makes me feel my best. My heart doesn’t skip as much. My weight stays pretty stable. My energy levels are higher. I sleep better, and the list goes on. But, there are some popular foods in the raw-vegan circles that I’ve yet to embrace. Raw “noodles” is one of them. But, not one to be easily defeated, I keep trying. And this time, I think I got it! I’ve conquered my dislike of the raw noodle! Yes! Bring on the summer cucumbers and zucchinis!

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I’ve shared a recipe or two in the past that has featured raw zucchini noodles, and I’ve eaten and not disliked them, but I’ve never relished in their flavor. But, during my nightly watching of food related YouTube videos (I ❤ YouTube!), I stumbled upon a suggestion to peel the zucchini before using it. Hum…Why haven’t I tried that?! With this also came the revelation that I find the yellow summer squash milder in flavor than the green zucchini squash. A short trip to the store and a little digging for the spiralizer I bought last summer and promptly put in storage, and by golly, I think I got it!

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At the same time, I went ahead and spiralized a large, peeled cucumber, which I then squeezed in a kitchen towel to remove the excess water from the noodles. Success once again!

Both noodles went in the dehydrator for some warming while I made the sauces to cover each.

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First up, the sauce I used with the cucumbers. Sooooo gooood!

Raw Tomato-fredo Sauce (or Raw Tomato-fredo Hummus/Dip/Soup)

1/2 c cashews, soaked

1/2 c tomatoes (I used cherry tomatoes)

2 TBSP sun dried tomato powder (Read below to find out how to make your own!)

1/2 lg red bell pepper, diced

Seasonings: salt, pepper, oregano, granulated garlic, onion powder (all to taste)

First, make your sun dried tomato powder by grinding 1/4-1/2 cup frozen sun dried tomatoes in a small food processor or bullet style blender. After the tomatoes become a fine powder, add cashews, tomatoes, and red pepper to blender/food processor bowel and pulse to combine. Add seasonings and processes mixture until desired consistency is reached. (I left mine on the thick side, and it really stood up to the cucumber noodles.)  You might want to strain the resulting mix through a fine mesh strainer; this will enhance the flavor of your sauce and, of course, make it a little thicker 😉

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I loved this sauce on the cucumber noodles. I’m pretty sure I could spiralize three or four cucumbers and toss them with this sauce and call it a salad. I think some ripe olives and maybe some fresh herbs like parsley or a chiffonade of basil would be awesome adds to a cucumber and tomato-fredo noodle salad. Mmmm…

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I can also see myself using this sauce as a raw hummus type dip with raw veggies, spread on a lettuce leave for a raw sandwich or burrito, eaten with a spoon as a raw soup, and tossed with dehydrator warmed veggies for a primavera type dish.

For the second sauce, all I did was marinate some thinly sliced mushrooms in 2 TBSP of tahini and 1 TBSP of extra virgin olive oil. I stored the mix in a zip top bag so I could squish the mixture around a couple of times a day, making sure each ‘shroom was soaking in marinade. Then, I dumped the mushrooms and their marinate onto a plate and heated them in the dehydrator for a little while. Finally, I added the peeled, yellow summer squash noodles, mixed, and ate!

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As I was eating the mushrooms, I kept thinking how good it would be with a little tofu. So I added some 🙂

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Have you ever tried this tofu? I love it!

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All I did was slice the block into four slabs, then stacked the slabs and sliced them into long strips, then cut across the strips to create little blocks of tofu. I didn’t even have to press it! That’s why I love this stuff so much 🙂

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I gobbled up the rest of the noodles and shrooms after I added the tofu. Triple yum!

Thanks for stopping by!  Don’t forget to check out the rest of the VVP participants. Click here to start from the beginning, or click the photos below to work your way forward and/or backward through the VVP chain.

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Raw Carrot Cake Cookies

Happy Easter!

I whipped up these tasty little treats earlier this week, and have been enjoying and sharing them for days.

Staying with my theme of using as much left-over almond milk pulp as possible, the base for these cookies is almond pulp. If you don’t have almond pulp, almond meal/flour should work (your dough may require more liquid), and if you can’t have almonds, any nut/seed meal/pulp should work. I don’t know about grain based flours; they’re much denser, so you may have to play with the liquids a bit if you choose to use a base like that. Enjoy!

Raw Carrot Cake Cookies

1 c wet/fresh almond pulp

1 c dry/dehydrated almond pulp

1 large banana

10 regular sized dates, soaked

1/2 c shredded carrot

1/4 c raisins, soaked

1/4 c goji berries, soaked

1/4 c coconut shreds, unsweetened

1/2 c pecan pieces (or other nut)

2 t vanilla powder (or 1 TBSP vanilla extract)

1 t cinnamon

1/4 – 1/2 c water (use the date soak water for more sweetness)

Add almond pulp, banana, dates, cinnamon, vanilla and 1/4 c water to food processor and pulse until combined. (You don’t want to see pieces of banana or date.) Then, either pulse in remaining chunky ingredients or fold in by hand.  Scoop cookie mix onto mesh dehydrator trays, flatten to form a cookie shape, and dehydrate until dry. NOTE: Do not flatten cookies by pressing into the mesh; the dough will squish through to the other side, and your cookies will be stuck on the tray. Lift each cookie and flatten it in your hands or on a solid service.

Dehydrator times will vary: I start the process at 145F for about an hour, then lower to about 110F. My cookies took 4-6 hours at this temp.

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The cookies become much darker as they dry.

If you want to “cook” these cookies in the oven, I’d suggest a lower temperature for a little bit longer time – perhaps 250-300F for 15-20 minutes. You want them dry to the touch and firm in the middle.

ABC Marbles

ABC Marbles? What the heck are those? Well, they’re these…

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I couldn’t decided what to call my newest dessert balls, so I asked for suggestions on Facebook. Someone suggested ABC Swirl, and while I loved the idea of ABC, the swirl didn’t quite fit, so I went with marble. My original idea was Almond Butter Carob Marble Balls. Ha! Apparently my kitchen inspiration has been just slightly better than my recipe naming inspiration 😉

ABC Marbles

1/2 c + 2 TBSP almond butter

1/4 c carob

2 TBSP maple syrup

Combine 1/2 c almond butter, carob powder and maple syrup in a ball until thick batter forms. Add  the two tablespoons of almond butter to the mix and smash in to combine. Roll into balls and store in the refrigerator or freezer.

Notes:

Nut butter: You can use any nut or seed butter – almond, peanut, cashew, sunflower, etc.

Carob: You can easily swap the carob out for raw cacao or coco powder. The carob powder I’ve been using is by Bob’s Red Mill, and it’s super sweet. It’s much sweeter than the Chatfield’s brand.

Maple Syrup: You could easily use another liquid sweetener – even date paste.

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Brownies

I’ve been craving brownies since December.

First, I tried this fat-free black bean recipe. It was OK. I’ve tried other fat-free black bean recipes, and they’ve been OK too. All have been very cake-like. Good when you’re in the mood for that type of brownie, or even a piece of chocolate cake, but not so good when you aren’t sure what you want. Apparently that wasn’t what I wanted.

Then, I tried a fat-free brownie that used sweet potato instead of beans or bananas. It was OK. But, guess what, I can’t find the recipe. Ugh. I guess you’ll have to settle for some a photos.

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I also made this  blondie, which was very interesting. Cooked quinoa. Crazy!

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Sadly, I wasn’t super thrilled with either of these recipes either. The blondie was a different flavor I wasn’t fond of – not bad but not great. And, I ended up having to bake them for almost four times the length of time in the recipe. I don’t know what the difference in moisture could have been, but wowza! They were in the oven forever, and I could have left them in even longer. The regular brownies didn’t do it for me either. I probably didn’t leave them in the long enough (the oven had been on all day), and instead of being fudgy, they were gelatinous. I don’t do anything anything gelatinous. Luckily, after a night in the fridge, they firmed up a bit, and I ate them with the mindset of cold chocolate oatmeal.

Finally, I tried making a batch of raw brownies. Just about every vegan food blog, and maybe non-vegan blogs, have a recipe for raw brownies – and why not?! They’re delicious and super easy to make.

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The recipes are all about the same: dates, cacao and some kind of mix-in. My recipe isn’t anything special in design, but it sure tastes good!

Raw Brownies

20 jumbo medjool dates (40 regular size) – soaked if hard

1/4-1/2 c raw cacao (or carob – to taste)

1/8 – 1/4 c almond meal or flour (I used dehydrated and processed almond pulp left-over from making almond milk.)

1/4 tsp cinnamon

1/4 tsp vanilla powder

2 TBSP (heaping) raw cacao nibs – optional

1/4 c (scant) sliced almonds – optional

Add dates to food processor first. Process until dates have broken down. (You don’t need to process them into a paste, though.) Add cacao powder and almond meal and process again until mixture forms a ball. Add your mix-ins and combine by hand. Press mixture into a small container, silicone molds, or form into balls and store in the refrigerator or freezer. Allow to thaw a bit before eating  if freezing.

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Cherry Date Balls

I accidentally ordered some dehydrated cherries last month, and I finally got around to using them.

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Cherry Date Balls

1 c Dates

1/4 c (scant) Coconut

1/2 c (scant) slivered almonds (or whole, but slivered process better)

1/2 c freeze dried cherries (or other dried/freeze dried fruit of choice)

Add all ingredients to food processor and process until combined. Mixture will be crumbly but should hold together when pressed.  Scoop mixture by the TBSP (or cookie scooper – I used a size 50 scooper), pack tight, and roll into a ball. Store in the refrigerator or freezer. (If you freeze, thaw for a few minutes before eating; they become very, very firm.)

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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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