Sweet Potato Brownies (Vegan)

Recipe from SammyandSarahCook YouTube Channel

Husband-Tested in Alice’s Kitchen

Makes 16 brownies

If you are wanting a little hit of chocolate and just a smidgeon of sweetness, these brownies will satisfy.  You will see only wholesome ingredients in this treat and so guilt can be kept at bay ;-) While waiting for the brownies to bake, you might enjoy watching more of the videos of little Sammy and Sarah (and now Abby), three darling children who show us how easy it is to make vegan meals and treats.

Cooking spray

1 cup mashed cooked sweet potato

¼ cup peanut butter or almond butter

¼ cup agave syrup or maple syrup

1 Tablespoon vanilla extract

1 teaspoon baking powder

1 teaspoon baking soda

1/3 cup unsweetened cocoa powder

¾ cup oat flour

¼ cup chopped walnuts

Preheat the oven to 350F. Prepare an 8” X 8” baking pan by lining it with parchment paper with a little overhang for easy removal of the brownies.  Spray the parchment paper with the cooking spray.  Set aside.

In a large bowl, mix together the sweet potato, the nut butter, the syrup, and vanilla extract.

In medium bowl, whisk together the remaining ingredients. 

Pour the dry ingredients into the wet ingredients and mix well.  The dough/batter will be very thick and somewhat dry.

Press the dough into the parchment lined baking pan.

Bake at 350F for 40 minutes.  Remove the brownies from the pan by carefully lifting them out with the parchment paper overhang.  Place on a cooling rack.  Cool to room temperature before cutting them into 16 squares.  Serve.

Roasted Cashew & Coconut Cocoa Granola

Recipe from PickUpLimes (Sadia Badiei)

Husband-Tested in Alice’s Kitchen

Makes about 16 (4 oz.) servings

This fabulous granola reminds me of a healthier version of the boxed chocolate cereal I used to love as a kid.  Okay, it was Cocoa Puffs.  I know.  I was coocoo for Cocoa Puffs and loved how it turned my milk into chocolate milk. Even though I’m all grown up, I still love to get a little chocolate hit now and then, but I prefer making my own version. This is very easy to make and would be a great way to substitute boxed cereal.  Be sure to add some berries or chopped apples or sliced bananas to your cereal bowl to make this even more wholesome.  And, yes, if using it for cereal, it will turn your milk a bit chocolatey.

4 cups old fashioned rolled oats

1 cup raw cashews, coarsely chopped

1/3 cup raw sunflower seeds

¼ cup raw, unsweetened coconut flakes

3 Tablespoons unsweetened cocoa powder

¼ cup coconut sugar or brown sugar

¼ cup unrefined coconut oil

¼ cup agave syrup or maple syrup

1/8 teaspoon kosher salt or sea salt

¼ cup raw, unsweetened coconut flakes

Preheat oven to 350F.  Line two baking sheets with parchment paper.  Add all dry ingredients (except reserved ¼ cup coconut flakes) to a large bowl, mixing to combine.  In a separate small bowl, mix together the coconut oil, agave syrup, and salt until well combined.  Add the wet ingredients to the dry ingredients.  Stir to combine. Evenly distribute over two cookie sheets and place in the oven.  Bake 15 minutes** or so until browned, removing the pans from the oven every 5 minutes to stir. Allow to cool.  The granola will crisp up as it cools.  Once cooled, add the reserved ¼ cup coconut flakes.  (This serves to add some white color to the cocoa color of the granola.) Place in an airtight container and enjoy with yogurt or milk and, or on smoothies, or on its own as a snack. Add your own desired raw nuts, seeds, or dried fruits for a little variation.  This granola will keep for up to one month.

**NOTE:  The original recipe that the cook time was 40 minutes, but I think that is way too long and you will end up with burnt granola.  Even though my hinky oven cooks hot, 15 minutes was plenty of cook time.  So, I recommend checking and stirring the granola every 5 minutes with 15 minutes being the end time.

Nutrition FactsServing size: 4 oz. (1/2  cup)Servings: 16

Amount per serving
Calories	250
% Daily Value*
Total Fat 13.6g	17%
Saturated Fat 6.1g	30%
Cholesterol 0mg	0%
Sodium 26mg	1%
Total Carbohydrate 27.7g	10%
Dietary Fiber 4.1g	15%
Total Sugars 3.5g
Protein 6.2g
Vitamin D 0mcg	0%
Calcium 20mg	2%
Iron 2mg	13%
Potassium 95mg	2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Compare the ingredients and the nutrition of the above to Coco Puffs Cereal (per 3/4 cup serving)

Crunchy Mediterranean Chickpea Bowl (Vegan)

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Serves 4

Recipe from Real Simple Magazine

Husband-Tested in Alice’s Kitchen

This dinner was light, but satisfying and so tasty.  It always delights me to find a dish that’s yummy and healthful made out of such simple ingredients.  I served this pretty platter of goodness along with WASA Thin Crackers and Clementine orange segments.  

1 large beet, peeled

½ teaspoon caraway seeds

4 ½ Tablespoons olive oil, divided

¼ cup lemon juice, divided

1 teaspoon kosher salt, divided

½ teaspoon freshly ground pepper, divided

1 (15.5 oz.) can chickpeas, rinsed and drained (I used 2 cups chickpeas that I had prepared from dried.)

1 cup whole-wheat couscous

1 1/2 cups water or vegetable broth

1 Tablespoon tahini (This is sesame seed paste.)

1 teaspoon agave syrup or honey (Use agave syrup if you wish to keep this vegan.)

1 cup prepared baba ghanouj (This is roasted eggplant dip.)

¼ cup chopped fresh flat-leaf parsley

Grate the beet on the largest holes of a box grater.  (You might wish to use rubber gloves to protect your hands from beet stains while doing this.) Toss with the caraway seeds, 1 ½ Tablespoon olive oil, 1 Tablespoon lemon juice, and ¼ teaspoon each salt and pepper.  Set aside.

Meanwhile, heat the remaining 3 Tablespoons olive oil in a large skillet over medium-high heat.  Add the chickpeas; cook, stirring, until brown and crispy, about 15 minutes.  Season with ¼ teaspoon salt.

Bring 1 ½ cups water or vegetable broth to a boil in a small pot.  Add the couscous and ¼ teaspoon salt, cover, and remove from heat; let steam while the chickpeas cook.  Fluff with a fork.

Whisk the tahini with the honey, remaining 3 Tablespoons lemon juice, and remaining ¼ teaspoon each salt and pepper.  (I heated the honey in the microwave for a few seconds, which made it easier to blend in with the tahini.)

Place all the components on a platter and drizzle with the tahini-honey sauce.  Sprinkle with the parsley and serve.

Nutritional Info:  According to my calculations, 1 of 4 servings is 363 calories and 7.0 grams fiber.