Healthy Sweeteners (+ Easy To Make Fudgesicles)

Healthy Sweeteners (+ Easy To Make Fudgesicles)

Healthy Sweeteners (+ Easy To Make Fudgesicles): This fun, family-friendly recipe is a crowd pleaser that offers a delicious alternative to desserts made with refined sugar and other harmful ingredients.  

By now we know that refined sugar is harmful to our health. In fact, a high-sugar diet has been associated with dangerous health conditions, like diabetes and heart disease. But cutting out sugar can be challenging especially for the kids.   

Avoiding Refined Sugar

One way to reduce refined sugar at home is by introducing healthy sweeteners like organic coconut palm sugar, raw honey, maple syrup and bananas. These alternatives don’t spike our blood sugar levels like refined sugars do and taste delicious. 

If you follow the blog you know I like to use organic coconut palm sugar when I bake. Organic coconut palm sugar is unrefined, vegan, non-GMO and has a 1:1 ratio when substituting for refined sugar (i.e. if a recipe calls for 1 cup of sugar you would subsitute for 1 cup of organic coconut palm sugar or coconut sugar instead).

Raw honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. Honey is sweeter than sugar, so you may use less of it. Bonus: Raw honey has numerous medicinal properties, antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi.

Maple syrup is great to bake with. Replace 1 cup of white sugar with 3/4 cup of maple syrup and reduce by 3 tablespoons the other liquid content in the recipe for every cup of maple syrup used. Baking Tip: Because maple syrup is brown and granulated sugar is white, this replacement will darken your baked goods and cause them to brown quicker.

Bananas can be substituted for 1 cup sugar in your recipes. Combine 1 cup mashed, overripe bananas with a few tablespoons water then puree until smooth, adding water as needed to get a smooth consistency.

These are just some ways we can cut back on sugar at home! Try substituting sugar with one of these heathy sweeteners and let us know what you think.

Here’s an easy and delicious recipe for Fudgesicles made with bananas and maple syrup! Carolina loves making them with us. It’s a fun and healthy activity we do as a family. 

BTW – I hope you guys had a chance to download a free copy of my e-cookbook. The e-book offers 25 family-friendly recipes that are easy to make, healthy and delicious.

Click here to get a free copy.

And! I’ll be at The Children’s Museum of The East End in the Hamptons this Saturday, May 11th from 10am-12pm celebrating Mother’s with a special pop-up baking class. I’m so excited to have partnered with ShineNYC to bring our FlipBox Mini Bakers this special event. For more information click visit the Events section of the blog or click here

Ok, now here’s the recipe!  Until next week!

Easy To Make Fudgesicles

Ingredients

4 bananas

¾ nut butter

½ cup unsweetened almond milk

2 tbs cocoa powder

½ tsp vanilla powder (or 1 tsp vanilla extract)

Instructions

Add all the ingredients into a blender and blend until smooth. Pour the mix into popsicle molds and freeze.

Related links: Vegan Banana Chocolate Chip Bars  Dairy-Free Chocolate Raspberry Popsicles Gluten-Free and Refined-Sugar Free Raspberry Muffins

Print Recipe
Healthy Fudcigles
Healthy Sweeteners: Easy To Make Fudgesicles
Servings
Ingredients
  • 4 ` Bananas
  • 3/4 cup nut butter
  • 1/2 Cup unsweetened almond milk
  • 2 tbsp cocoa powder
  • 1/2 tsp Vanilla Pods
Servings
Ingredients
  • 4 ` Bananas
  • 3/4 cup nut butter
  • 1/2 Cup unsweetened almond milk
  • 2 tbsp cocoa powder
  • 1/2 tsp Vanilla Pods
Healthy Sweeteners: Easy To Make Fudgesicles
Instructions
  1. Add all the ingredients into a blender and blend until smooth. Pour the mix into popsicle molds and freeze.

Easy No Bake Cheesecake Recipe (Vegan + Gluten-Free)

Easy No Bake Cheesecake Recipe (Vegan + Gluten-Free)

Easy No Bake Cheesecake Recipe! An authentic, raw, vegan, gluten-free cheesecake recipe made with soaked cashews plus other healthy ingredients. Hard to believe, I know. But trust me when I say it’s so simple and deliciously satisfying you’ll be making it over and over again.  

Why cashews? Let me explain. When soaked and blended, cashews create a creamy, neutral flavor base that works as a cheese alternative in popular dairy-free and vegan recipes. If you’ve followed the blog for a while, you’ve seen other recipes where I use cashews as an alternative to cheese:

Mexican Tostadas with Cashew Sour Cream

Half-Baked Key Lime “Cheesecake”

However, if you’re not into cashews or have an allergy, try searching for cashew-free (that’s a real term, btw) cheese alternatives in other popular food blogs like The Minimalist Baker which I’m a huge fan of, btw! I think Dana is a total genius when it comes to flipping recipes. I encourage you to check her out.  

Ok, back to cashews! These days, you can find cheese alternatives made with all kinds of ingredients but for me, the closest in flavor and consistency is definitely soaked cashews.  

This weekend I had a craving for cheesecake but zero intentions of going to the store or digging through old recipes. Lazy weekends are the best weekends, don’t you agree?

I decided to use what what in my fridge and pantry and came up with this easy no-bake cheesecake recipe made with fresh fruit, refined-free sugar, dairy-free milk and nuts. DAS it! 

The result, a better-for-you dessert recipe packed with healthy fat and protein that is also delicious and satisfying. Plus:

creamy 

refreshing 

and pretty darn close to the real thing without the unhealthy sugar high and yucky crash after.

Follow my recipe or make it your own by swapping raspberries for blueberries or strawberries, anything goes. 

If you try this recipe, let us know by leaving a comment below. Your comments are so helpful for us and other readers. Also, don’t forget to share your food pictures on INSTAGRAM and tagging us with hashtag #ourflipsidelife. We’d love to see it!

Print Recipe
Print Recipe
Easy No Bake Cheesecake Recipe
An authentic, raw, vegan, gluten-free cheesecake recipe made with soaked cashews plus other healthy ingredients. Hard to believe, I know. But trust me when I say it's so simple and deliciously satisfying you'll be making it over and over again.
Easy No Bake Cheesecake Recipe (Vegan + Gluten-Free)
Servings
Ingredients
Crust Ingredients
  • 6 Medjool dates pitted and chopped
  • 1 cup almonds
  • 1 tbsp coconut oil, melted
Filling Ingredients
  • 2 cup raw cashews soaked overnight, rinsed, and drained
  • 1/2 cup vanilla almond milk
  • 1/3 cup coconut palm sugar
  • 1/4 cup fresh lemon juice
  • 1/3 cup coconut oil, melted
  • 1 tsp vanilla extract
  • 1 cup Raspberries
Servings
Ingredients
Crust Ingredients
  • 6 Medjool dates pitted and chopped
  • 1 cup almonds
  • 1 tbsp coconut oil, melted
Filling Ingredients
  • 2 cup raw cashews soaked overnight, rinsed, and drained
  • 1/2 cup vanilla almond milk
  • 1/3 cup coconut palm sugar
  • 1/4 cup fresh lemon juice
  • 1/3 cup coconut oil, melted
  • 1 tsp vanilla extract
  • 1 cup Raspberries
Easy No Bake Cheesecake Recipe (Vegan + Gluten-Free)
Instructions
Crust
  1. 1. In a food processor blend the almonds dates and coconut oil together until a sticky dough is formed. 2. Press the dough into the bottom of a cupcake mold and place in the freezer while you work on the cheesecake filling.
Filling
  1. 3. Blend the raw cashews, almond milk, coconut palm sugar, lemon juice, coconut oil, and vanilla together in a high-speed blender until smooth and creamy. Distribute half of the mixture into the cupcake molds. Save the other half to combine with the raspberries.
Karla A Salinari

Karla A Salinari

Wife, mother, creator of OurFlipSideLife
and FlipBox

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Contact Us   |   Updated January 2018

Dairy-Free Chocolate Pudding

Dairy-Free Chocolate Pudding

Dairy-Free Chocolate Pudding (made with Aquafaba). A delicious low calorie, dairy-free dessert recipe made with melted dark chocolate and oat milk. Aquafaba is the water or brine found in canned chickpeas or white beans. It’s popular amongst vegan desserts due to its ability to mimic the function of egg whites in cooking. Aquafaba can also be used to make dairy-free meringue recipes, low-calorie macarons, delicious nougat, fluffy icing, dairy-free ice cream, low-fat fudge, and marshmallows.  

What is Aquafaba?

Aquafaba is composed of carbohydrates, proteins, and other soluble plant solids which have migrated from the seeds to the water during the cooking process. The combination of ingredients gives it a variety of blendingfrothingbinding, gelatinizing and thickening properties.

It is recommended to use 2 tablespoons of aquafaba to replace one medium egg white in a recipe, or 3 tablespoons for one medium whole egg.

Where to use it

Aquafaba works well in recipes where a direct substitution for egg whites is required for example; desserts as mentioned above or savory recipes like mayonnaisecheese substitutesbatters and cocktails cocktails.

In my opinion, the best aquafaba comes from chickpeas and white beans. You are able to use other legumes (peas, soy beans, lentils, kidney, and black beans) but they have slightly different compositions than chickpea and white bean aquafaba and may require you to play with the concentration to work well. 

I’ve been fascinated with the concept since learning about it. It’s interesting to learn ways to substitute traditional recipes for a healthier alternatives – it’s like a fun science experiment you get to eat afterwards. I truly love “geeking out” on these things and will continue to share more with you as I learn.

Here’s an easy, fun and delicious way to try cooking with aquafaba. But before I leave you with the recipe I have some fun announcements to share with you:

1. We added a 2 new section to the blog: “My Favorite Things” and “Events”

My Favorite Things: here you can shop some of our favorites from kitchen staples, to supplements and healthy ingredients.

Events: here you can find information on upcoming events like the Woman’s Summit (more on this below) and FlipBox Pop-Up Classes we are hosting throughout NYC and the Hamptons.

You can find both sections on the upper right-hand side of this page next to “recipes”.

 

2. If you’re following us on Instagram and Facebook you know I’m co-hosting a Woman’s Summit tomorrow (March 9th) at Hub Seventeen in NYC. It’s going to be an amazing event and I invite all you kick a** ladies to join us. We have experiences (essential oil consultations, chair massages, a braid bar, etc) guest speakers, healthy food, music, and other fun surprises. To learn more and to purchase tickets click here.

Ingredients

 

1 cup chickpea water

¼ teaspoon cream of tartar

¼ teaspoon salt

1 cup dairy-free chocolate chips, melted (I like this brand)

1/3 cup oat milk

Instructions

1. Add the chickpea water, cream of tartar and salt to a mixing bowl and beat with an electric mixer, 5-7min or until desired thickness is reached (take your time and don’t be discouraged if it takes a little longer to reach stiff peaks).

2. Once ready set aside.

3. Using a double boiler melt the chocolate and milk.

4. Once melted remove from heat and set aside to cool, 2-3min.

5. Fold the whipped aquafaba into the cooled chocolate mixture and distribute evenly into small ramekins.

6. Cover and place in the fridge to set for 2hrs or overnight. Serve and enjoy!

Print Recipe
Print Recipe
Dairy-Free Chocolate Pudding
Vegan Aquafaba Chocolate Pudding
Servings
Ingredients
  • 1 cup chickpea water
  • 1/4 tsp cream of tartar
  • 1/4 tsp salt
  • 1 cup dairy-free chocolate chips melted
  • 1/3 cup oat milk
Servings
Ingredients
  • 1 cup chickpea water
  • 1/4 tsp cream of tartar
  • 1/4 tsp salt
  • 1 cup dairy-free chocolate chips melted
  • 1/3 cup oat milk
Vegan Aquafaba Chocolate Pudding
Instructions
  1. Add the chickpea water, cream of tartar and salt to a mixing bowl and beat with an electric mixer, 5-7min or until desired thickness is reached (take your time and don’t be discouraged if it takes a little longer to reach stiff peaks).
  2. Once ready set aside.
  3. Using a double boiler melt the chocolate and milk.
  4. Once melted remove from heat and set aside to cool, 2-3min.
  5. Fold the whipped aquafaba into the cooled chocolate mixture and distribute evenly into small ramekins.
  6. Cover and place in the fridge to set for 2hrs or overnight. Serve and enjoy!

Healthier Rice Pudding (Arroz Con Leche)

Healthier Rice Pudding (Arroz Con Leche)

Healthier Rice Pudding (Arroz Con Leche).  A dairy-free spin on a popular Latin dessert recipe. Made with simple and natural ingredients, this easy dessert recipe is guaranteed to satisfy any sweet tooth. 

I grew up enjoying Rice Pudding as a kid. I remember scraping the sides of the pan after my mom was done making it and not waiting for it to cool before I enjoyed it.

Traditionally, Arroz con Leche is a mixture of white rice, sugar, cinnamon, evaporated milk, condensed milk and whole milk that as you can imagine, it’s very healthy. While I still love the traditional recipe and allow myself to enjoy it from time to time, I prefer making it with healthier ingredients for my family to enjoy – especially Carolina. For example, I use brown rice instead of white rice, unsweetened almond milk instead of cow milk and coconut sugar instead of refined sugar. This version has the same great taste and better ingredients.

It’s also a fun recipe to make with the kids. Caro loves to pour the ingredients into the pan and as she says “mix it, Mama”. I love including her in the process and let her scarp the sides for a taste like I did as a kid.

FlipTip: Adding lime peel to the hot mixture as it cooks it gives this recipe a zing and enhances the flavors. I encourage you to try it.

I shared this recipe with our friends at The Mpire.co – a wonderful community of women based in Miami, FL that I love to support and partnered with as food and nutrition blog contributor! Make sure to check them out and show them some love! 

Don’t forget to tag your food pictures and tag us using the hashtag #ourflipsidelife on INSTAGRAM. We’d love to see it!

 

Ingredients

 

3 cups long grain brown rice, cooked

1/8 tsp sea salt

4 cups unsweetened dairy-free milk beverage

½ cup maple syrup

1 teaspoon vanilla extract

½ teaspoon ground cinnamon

Lime peel, about 2 inches long

¼ cup raisins (optional)

 

Instructions

 

1. In a saucepan over medium heat stir in the cooked rice, unsweetened dairy-free milk, maple syrup, lime peel, vanilla, cinnamon, and salt.

2. Cook uncovered, stirring often until the rice mixture starts to resemble oatmeal, approximately 20 to 35 minutes.

3. Remove from the heat and add in the raisins (optional) let cool before serving and enjoy!

Print Recipe

Print Recipe
Healthier Rice Pudding (Arroz Con Leche)
Servings
Ingredients
  • 3 cups long grain brown rice cooked
  • 1/8 tsp sea salt
  • 4 cups unsweetened dairy-free milk
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • lime peel approx 2 inches long
  • 1/4 cup raisins optional
Servings
Ingredients
  • 3 cups long grain brown rice cooked
  • 1/8 tsp sea salt
  • 4 cups unsweetened dairy-free milk
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • lime peel approx 2 inches long
  • 1/4 cup raisins optional
Instructions
  1. In a sauce pan over medium-heat stir in the cooked rice, unsweetened dairy-free milk, maple syrup, lime peel, vanilla, cinnamon and salt.
  2. Cook uncovered, stirring often, until the rice mixture starts to resemble oatmeal, approximately 20 to 35 minutes.
  3. Remove from the heat and add in the raisins (optional) let cool before serving and enjoy!

Easy Gluten Free Oatmeal Pancakes

Easy Gluten Free Oatmeal Pancakes

Easy Gluten Free Oatmeal Pancakes. A dairy-free and refined sugar free recipe made with simple ingredients. Perfect for picky eaters and busy mornings. 

Stuck on breakfast ideas? Yup, us too. Carolina asked for mac-n-cheese every morning this week (insert eye-roll) I try to get creative/think of new recipes but let’s be honest, who really has time for creativity at 7am? I definitely don’t.

I remembered the recipe for these pancakes and made a double batch to have for the week. The recipe calls for simple ingredients; gluten-free oat flour, eggs, cinnamon and nutmeg. There is no refined sugar or processed flour, just simple and good-for-you ingredients that are filling, satisfying and help keep us energized throughout the morning.

I switch it up by adding a drizzle of honey or maple syrup. Sometimes I spread Apple Butter (this is our new favorite, btw) and top with fresh fruit. Anything goes!

Here are 3 fun facts about gluten-free oat flour

1. It is loaded with soluble and dietary fiber which are great for the digestive system

2. Consuming oats can help prevent sugar spikes in the blood

3. Oats are a great source of complex carbs and can help improve energy levels

We hope you love this recipe as much as we do. Don’t forget to tag us on INSTRAGRAM when you make them and add the hashtag #ourflipsidelife

Ingredients

2 ½ cups gluten free oat flour

1 tsp nutmeg

1 tsp ground cinnamon

2 tbsp baking powder

2 eggs

2 cups unsweetened almond milk (or dairy-free milk of choice)

Pinch of salt

Ghee for frying

Instructions

1. Add all the ingredients in the blender and blend until smooth.

2. Place a griddle or frying pan over medium-high heat and melt the ghee. Pour or scoop the batter onto the griddle and cook until pancakes are golden brown on each side.

3. Serve and top with honey, maple syrup or fresh fruit (optional).

Enjoy!

Print Recipe
Print Recipe
Easy Gluten Free Oatmeal Pancakes
Servings
Ingredients
  • 2 1/2 cups gluten free oat flower
  • 1 tsp nutmeg
  • 1 tbsp ground cinnamon
  • 2 tbsp baking powder
  • 2 cups unsweetened almond milk or dairy-free milk of choice
  • Pinch of salt
  • Ghee for frying
Servings
Ingredients
  • 2 1/2 cups gluten free oat flower
  • 1 tsp nutmeg
  • 1 tbsp ground cinnamon
  • 2 tbsp baking powder
  • 2 cups unsweetened almond milk or dairy-free milk of choice
  • Pinch of salt
  • Ghee for frying
Instructions
  1. Add all the ingredients in the blender and blend until smooth.
  2. Place a griddle or frying pan over medium-high heat and melt the ghee. Pour or scoop the batter onto the griddle and cook until pancakes are golden brown on each side.
  3. Serve and top with honey, maple syrup or fresh fruit (optional).
  4. Enjoy!

Black Bean Brownies

Black Bean Brownies

Black Bean Brownies! A healthy dessert recipe that is gluten-free and grain-free too. An alternative to traditional brownies that is just as delicious and as always, good for you too!

If you go on Pinterest for recipe inspiration (like I often do), I’m sure you’ve seen some version of a chocolate dessert that substitutes flour for black beans. Then, like I often do, thought to yourself “gross, this can’t be good”! Yup, I did too – more than once, actually!

Then one day I decided to give this healthy, protein packed flip a try. I used my go-to Brownie Recipe and substituted the flour for 1 (15 oz) can of black beans and it worked. The beans blend well into the mix without funky smells, texture or taste!

Bonus: I added all the ingredients into the food processor (in two batches) and processed all the ingredients until smooth. Less mess in the kitchen which leads to more time enjoying these healthy brownies with Joe and Carolina!

We hope you love them as much we do and when you bake them don’t forget to tag us on INSTRAGRAM with the hashtag #Ourflipsidelife

Before we move on to the recipe I wanted to share some fun news. Joe and I have partnered with Fresh Direct as Ambassadors. We are huge fans and loyal customers of the online grocer that delivers to residences and offices in NYC. The food comes straight from local farmers and skilled artisans and is delivered to our door within days.

The best part – we get to try a variety of seasonal products and share new with you. If you’re in NYC and looking for high quality grocers that guarantee freshness and convenience we invite you to try Fresh Direct.

Ingredients

1 (15oz) can black beans, rinsed and dried

½ cup maple syrup

2 eggs

½  tbsp ground coffee

3 tbsp olive oil

1 tsp vanilla extract

¾ cup cocoa powder

2/3 cup coconut palm sugar

2 tbsp arrow root powder

1 tsp baking powder

½ tsp salt

Peanut butter Swirl (optional)

3/4 cup smooth peanut butter

1 tbsp coconut palm sugar

1 tsp vanilla extract

Instructions

1. Preheat oven to 350 degrees F. Grease a 9×9 baking pan and set aside.

2. Add the beans, maple syrup, eggs, coffee, olive oil and vanilla extract into a food processor and process until the ingredients are combined and the mixture is smooth, about 2-3 min.

3. In a large bowl combine the cocoa power, coconut palm sugar, arrowroot powder and salt. Add the dry ingredient mix into the food processor and process together with the black bean mixture, 5-10 seconds until all the ingredients are mixed together and a brownie batter is formed.

4. Add about an inch of water into a small saucepan and bring to a simmer. Set a glass bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. Add the peanut butter and stir occasionally as it softens, 1-2 min. Once soft, remove from heat.

5. Add coconut palm sugar and vanilla extract to the melted peanut butter and mix well until the ingredients blend together. Then set aside.

6. Pour the brownie batter into the greased pan.

7. Drop big spoonfuls of peanut butter mix onto the brownie batter.

8. Using a butter knife, gently swirl the peanut butter mix into the brownie mix running the knife lengthwise and cross wise.

9. Bake 20-25min or until a toothpick inserted down the middle comes out mostly clean. Remove from oven and let cool.

10. Once cooled cut into squares, serve and enjoy.

Print Recipe

Print Recipe
Black Bean Brownies
Servings
Ingredients
  • 1 (15oz) can black beans rinsed and dried
  • 1/2 cup maple syrup
  • 2 eggs
  • 1/2 tbsp ground coffee
  • 3 tbsp olive oil
  • 1 tsp vanilla extract
  • 3/4 cup cocoa powder
  • 2/3 cup coconut palm sugar
  • 2 tbsp arrowroot powder
  • 1 tsp baking powder
  • 1/2 tsp salt
Peanut Butter Swirl
  • 3/4 cup smooth peanut butter
  • 1 tbsp coconut palm suger
  • 1 tsp vanilla extract
Servings
Ingredients
  • 1 (15oz) can black beans rinsed and dried
  • 1/2 cup maple syrup
  • 2 eggs
  • 1/2 tbsp ground coffee
  • 3 tbsp olive oil
  • 1 tsp vanilla extract
  • 3/4 cup cocoa powder
  • 2/3 cup coconut palm sugar
  • 2 tbsp arrowroot powder
  • 1 tsp baking powder
  • 1/2 tsp salt
Peanut Butter Swirl
  • 3/4 cup smooth peanut butter
  • 1 tbsp coconut palm suger
  • 1 tsp vanilla extract
Instructions
  1. Preheat oven to 350 degrees F. Grease a 9x9 baking pan and set aside.
  2. Add the beans, maple syrup, eggs, coffee, olive oil and vanilla extract into a food processor and process until the ingredients are combined and the mixture is smooth, about 2-3 min.
  3. In a large bowl combine the cocoa power, coconut palm sugar, arrowroot powder and salt. Add the dry ingredient mix into the food processor and process together with the black bean mixture, 5-10 seconds until all the ingredients are mixed together and a brownie batter is formed.
  4. Add about an inch of water into a small saucepan and bring to a simmer. Set a glass bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. Add the peanut butter and stir occasionally as it softens, 1-2 min. Once soft, remove from heat.
  5. Add coconut palm sugar and vanilla extract to the melted peanut butter and mix well until the ingredients blend together. Then set aside.
  6. Pour the brownie batter into the greased pan.
  7. Drop big spoonfuls of peanut butter mix onto the brownie batter.
  8. Using a butter knife, gently swirl the peanut butter mix into the brownie mix running the knife lengthwise and cross wise.
  9. Bake 20-25min or until a toothpick inserted down the middle comes out mostly clean. Remove from oven and let cool.
  10. Once cooled cut into squares, serve and enjoy.

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