HEALTHY Tahini Chocolate Chip Cookies

“Say what? Who would put tahini in a dessert?”
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I  thought the same thing when I first saw a recipe using it…tahini is usually used as a creamy binder in hummus and salad dressings…

However, I formed my own chocolate chip cookie recipe using it and I’m never going back! 100% husband approved, too!

 

 

 

 

Muffin Top Chocolate Chip Cookies

  • Servings: 20 cookies
  • Difficulty: easy
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Ingredients:

  • 1 cup oat flour
  • 1/2 cup walnut OR almond flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 egg
  • 1 ripe banana, mashed
  • 1/4 cup tahini
  • 1/4 cup maple syrup
  • 1/2 cup chocolate chips

Directions:

  1. Preheat oven to 325 degrees.
  2. Mix oat flour, walnut/almond flour, baking soda, baking powder, salt and cinnamon in a medium sized mixing bowl.
  3. In a different mixing bowl, add egg, mashed banana, tahini, and maple syrup and mix well.
  4. Add dry ingredients to wet ingredients and mix well.
  5. Fold in chocolate chips.
  6. Use a cookie scoop and put a dollop of cookie dough on a parchment paper lined (or greased) baking sheet.
  7. Sprinkle chocolate chips on top of cookies.
  8. Bake at 325 for 10 minutes or until golden on top.
  9. Transfer baked cookies to cooling rack.
  10. Enjoy!

 

Want to have desserts on the regular? Try making this healthy chocolate chip cookie recipe for a sweet treat the whole family can enjoy!

 

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD,LDN

Registered Dietitian

Follow me on social media! @livebetterwithkatdetter

Homemade Granola Bars

Another one of my go-to mid day snacks! Perfect for a pre-workout snack or dessert.

This recipe is a variation of my chocolate chip peanut butter energy bites  , and they are  even easier to make.

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Essentially using the same ingredients with different ratios, this recipe does not require any ball-forming but just a simple mixture of ingredients and placing in a baking dish to refrigerate for a few hours.

This recipe contains oatmeal, natural peanut butter, honey, unsweetened coconut, chia seeds, and dark chocolate chips. Protein + carbs + heart healthy fat to get you going.

*Nutrition Fact on Chia Seeds: high in fiber (good for digestion & feeling full), protein, calcium (for bone health), manganese (antioxidant to protect body from free radicals-damaging cells in body), and magnesium (protein production, muscle and nerve function, blood glucose control, and blood pressure regulation). Great addition to any baked good, smoothie, or jam.

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Homemade Granola Bars

  • Servings: 20 small squares
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup old fashioned oats
  • 1/4 cup natural peanut butter (unsweetened)
  • 1/4 cup honey
  • 2 tablespoons chia seeds
  • 2 tablespoons unsweetened coconut flakes
  • 1/4 cup dark chocolate chips/chunks

Directions:

  1. In a mixing bowl, add all ingredients listed above and mix well.
  2. Pour mixture in a small baking dish and refrigerate for at least 2 hours before cutting into squares.
  3. Once mixture is a firm consistency, cut into squares.
  4. Store in air tight container for up to a week (if they last that long).
  5. Enjoy for a pre workout snack or dessert!

 

I wanna know which one you all like better! The homemade granola bars or the energy bites 🙂

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

Facebook & Pinterest: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

 

 

Shamrock Skewers

No, I didn’t take the time to shape my kiwis into actual shamrocks, BUT this is a fun little activity you can do with the fam!

So simple, yet so satisfying and a great snack option to add to your St. Patrick’s day festivities.

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Shamrock Skewers

  • Servings: 10 skewers
  • Difficulty: easy
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Ingredients:

  • 8 kiwis
  • 2 cups fresh pineapple
  • 1 cup green grapes, washed

Directions: 

  1. Wash kiwis, peel using a small knife. Cut into 1 inch round pieces.
  2. Using a skewer, alternate kiwi, pineapple, and grapes until you reach the top of the skewer.
  3. Serve at your St. Patty’s day party or as a snack at home!

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Such a simple little festive treat!

How are you celebrating St. Patrick’s day this weekend?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, & YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

St. Patty’s Pancakes

What better way to begin St. Patrick’s Day celebrations than to make green pancakes!

I used my almond & oat flour pancake recipe and adjusted the wet ingredients so I could add…wait for it…

SPINACH! Yes, I went there. If there is any way I can add veggies to my meals, I go for it. Best part? You can’t even taste it, but you’re still benefiting from the vitamins, minerals, and fiber spinach has to offer.

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St. Patty's Pancakes

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup almond flour
  • 1/2 cup oat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2/3 cup almond milk, unsweetened
  • 1 cup spinach, fresh
  • 1 tablespoon vanilla extract
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat skillet to ~300 degrees.
  2. In a medium mixing bowl, add almond & oat flour, baking powder, salt and  cinnamon.
  3. In a blender, add almond milk and spinach and blend until all spinach is in liquid form.
  4. Pour almond milk & spinach into dry ingredients. Then add vanilla and unsweetened apple sauce.
  5. Mix well,  but leave a few lumps.
  6. Fold in dark chocolate chips.
  7. Spray skillet. Add 1/4 cup of batter onto skillet and cook ~3-5 minutes on each side. *Cook slowly to prevent burning on the outside and uncooked in the middle.
  8. Serve with your favorite toppings! My favs: berries, peanut butter, banana, and a splash of black berry syrup!

 

What’s your favorite type of pancake?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Apple Nachos

One of my favorite ways to eat apples, these nachos do not disappoint! 

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These apple nachos will fill you up and provide fiber, protein, complex carbs and healthy fat so you have a completely balanced sweet treat, dessert, or midday snack.

Did I mention how simple it is? Takes less than 5 minutes to have a nice treat for you and your family. Best part? These are items you probably already have in stock!

 

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Apple Nachos

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1 fresh apple, washed (I usually use Pink Lady, Fuji, or Gala)
  • 1-2 tablespoons natural peanut butter, unsweetened
  • 3 tablespoons mini dark chocolate chips (I like Lily’s chocolate if I have it in stock)

Directions:

  1. Wash and slice apple into strips.
  2. Place apples on a plate. Drizzle natural peanut butter on top. (Tip: If peanut butter is thick or too stiff, microwave for ~10-15 seconds)
  3. Top with chocolate chips and serve!
  4. Enjoy!

**Keep it simple or add more toppings such as coconut flakes, chopped nuts, or granola.

 

Treat yourself and your family to this fun sweet treat! If you have kids, this is a fun little recipe to get them involved in the kitchen.

 

What is your favorite way to eat apples?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Banana Pops for RD Day!

Happy Registered Dietitian Day to my fellow RD’s!

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This is a fun day in our profession, so I wanted to celebrate by sharing a fun dessert idea with you all–whether you’re an RD or not!

Making banana pops is a great activity to get the kids involved, too!

 

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Banana Pops

  • Servings: 4 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 cup dark chocolate chips
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla extract
  • 2 bananas (I like to use perfectly yellow ones)
  • Toppings: I kept it simple with chopped English walnuts and unsweetened dried cranberries

Directions:

  1. In a medium sized pot, add 1 1/2 cups of water and set on stove on medium heat. Place a heat resistant bowl on top of pot to make the chocolate mixture (or use a double boiler).
  2. Add in chocolate, coconut oil, and vanilla. Stir continuously to prevent burning. **If you want to skip that step (as it takes a while), add all chocolate ingredients in a microwavable safe bowl, microwave at 30 second intervals stirring between each time until melted completely).
  3. Cut bananas in half.
  4. Dip bananas in chocolate.
  5. Top with favorite toppings.
  6. Freeze or refrigerate for 15 minutes or until ready to serve.
  7. Tightly seal in container and keep in freezer for easy on the go snacks or desserts.
  8. Enjoy!

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Other topping ideas:

  • unsweetened coconut flakes
  • golden raisins
  • chia seeds
  • peanuts
  • freeze-dried fruit
  • mini chocolate chips
  • chopped apricots
  • pistachios

 

What are your favorite toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

IG: @livebetterwithkatdetter

FB, Pinterest, YouTube: Live Better with Kat Detter

Green Smoothie Bowl

Smoothie bowls are one of my favorite sweet treats that fuel my body with vitamins, minerals and fiber to get me through the afternoon. What’s more is topping it off with extra nutrient dense goodies to change the flavor and texture of my midday snack.

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Today’s recipe for #nationalnutritionmonth is a green smoothie bowl just in time to bust out for St. Patrick’s day coming up!

 

Green Smoothie Bowl

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1 cup fresh spinach
  • 1/2-2/3 cup of unsweetened almond milk
  • ice cubes as needed if smoothie bowl is not a thick consistency to your liking

Directions:

  1. In a high powered blender, add banana, pineapple, spinach and almond milk.
  2. Blend until smooth.
  3. If consistency is too thin, add some ice cubes to make smoothie a thicker consistency.
  4. Add favorite toppings! (I like granola, fresh fruit, and peanut butter)

Other topping suggestions: 

  • dark chocolate chips
  • chia seeds
  • ground flax seed
  • coconut flakes (unsweetened)
  • dried fruit (limit to 1/4 cup)
  • chopped nuts
  • cinnamon
  • pumpkin seeds
  • pomegranate seeds

 

What are you favorite smoothie toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Peanut Butter-Chocolate Chip Energy Bites

Peanut Butter + Chocolate…what could be better?

 

How about paired with oatmeal and honey?? Yes, please!

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There are many different energy bite recipes out there, but here is my version!  Nutrient dense, great pick me up in the afternoon or for a pre-workout snack, and guaranteed to put a smile on your face!

 

This recipe contains oatmeal, natural peanut butter, honey, unsweetened coconut, chia seeds, and dark chocolate chips. Protein + carbs + heart healthy fat to get you going.

*Nutrition Fact on Chia Seeds: high in fiber (good for digestion & feeling full), protein, calcium (for bone health), manganese (antioxidant to protect body from free radicals-damaging cells in body), and magnesium (protein production, muscle and nerve function, blood glucose control, and blood pressure regulation). Great addition to any baked good, smoothie, or jam!

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Peanut Butter Chocolate Chip Energy Bites

  • Servings: 20 bites
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup Old Fashioned Oats
  • 2/3 cup of Natural Peanut Butter (unsweetened)
  • 2 Tbs honey
  • 2 Tbs Coconut, unsweetened
  • 2 Tbs Chia Seed (or ground Flax Seed)
  • 3 Tbs Dark Chocolate Chips

Directions:

  1. In a bowl, mix oatmeal, peanut butter, honey, coconut, chia seeds (or ground flax), and chocolate chips until nicely incorporated.
  2. Chill in refrigerator for at least 30 minutes.
  3. Roll out into bite sized balls.
  4. Chill additional 10 minutes.
  5. Store in air tight container for up to 7 days.
  6. Enjoy for a snack, breakfast on the go, or an after dinner treat!

What are your favorite afternoon pick-me-ups?

 

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Healthy Baking Hacks

Do you love baking but find yourself having little self control over the final product? I know I do! Again, you know how I feel about treating yourself occasionally…and I don’t know about you…but if there is a way I can eat nutrient-dense desserts on a regular basis, I’m gonna do it!

Today  I am sharing with you some baking replacements for oil, eggs, flour, and sugar. Feel free to message me if you have any more suggestions! I’d love to hear them.

One reason I like to replace oils in baking is because it cuts back on overall calories. There are 9 calories in every 1 gram of fat–making it very calorically dense. We need fat in our diets, however I choose to get it elsewhere in my diet (like in salad dressings, fish, avocado, and cheese). I like to find sugar alternatives too because we really shouldn’t be exceeding 25 grams of added sugars daily. If I can make a dessert using natural sugars, then I am a happy camper!

There are several baking hacks I have used over the years and some do work better than others. Today I am going to share with you some of my favorites and in a few weeks, I will do a cooking demo using some of these hacks.

healthy baking hacks

  1. Black beans to replace flour

Many of you have heard of black bean brownies (and if you’ve been following me for a while, you remember my black bean thumbprint cookies). I’ve made black bean brownies several times and they are husband approved. You can also use black beans to replace flour in cakes and cookies. Generally, use 1 15-ounce can of black beans (drained and rinsed) to replace 1 cup of flour in a recipe. Keep in mind recipes vary, but this is a general guide.

2. Unsweetened applesauce to replace eggs

While I am not opposed to eggs, this hack is done a lot to make recipes vegan. Also, I find that adding eggs to recipes with little flour and sugar tend tasting very “eggy”…which is not a flavor  I am a fan of. Generally, use 1/4 cup of unsweetened applesauce to replace 1 egg in a recipe.

3. Unsweetened applesauce to replace oil

Using applesauce will not only help as a binder but also as an oil replacement. Adding applesauce as 1:1 ratio with oil will still give your baked goods a moist consistency. For example, use 1 cup of applesauce to replace 1 cup of oil.

4. Canned unsweetened pumpkin or sweet potato to replace oil

Another oil replacement, using canned pumpkin puree or sweet potatoes in a 1:1 ratio in a recipe will make your baked good full of fiber and natural sweetness. From experience, pumpkin and sweet potato work best in chocolate recipes adding an extra sweetness to 100% dark cocoa powder. Again, for example use 1 cup of pumpkin or sweet potato puree to replace 1 cup of oil.

5. Greek Yogurt to replace oil.

A benefit of greek yogurt to replace oil is that it adds extra complete protein to your baked good. Imagine eating dessert for a snack! Using greek yogurt will give your baked good extra protein so that your blood sugars gradually increase instead of spiking up super high all at once. Use 1/4 cup of greek yogurt to replace 1/2 cup of oil.

6. Ripened bananas as sugar replacement

This is my favorite baking hack! I have used this idea in recipes from simple sugar free banana bread to chocolate chip cookies.  The natural sweetness satisfies the sugar craving. Utilize ripened bananas as a 1:1 ratio to replace sugar.

7. Oatmeal flour to replace white flour.

This one is so simple if you have oatmeal on hand in your pantry. Oatmeal is high in fiber and is a complex carbohydrate meaning it keeps you fuller longer than regular white flour. In a blender, add 1 cup of oatmeal and blend until a fine, flour like consistency. Then add your oat flour as a 1:1 ratio to replace flour.

8. Dates as natural sweetener

Medjool dates are my favorite to use. Dates work well ground up and mixed with nuts to replace pie crusts or just pureed and added to a cake or cookie batter for sweetness. Be sure to pit your dates and taste before baking. Dates are very sweet, so generally less is more for this sugar replacement.

9. Avocado to replace butter

Confession: I have NEVER tried this, but have seen several instagram foodies try this method. Replace half the butter in a recipe with half a mashed avocado and it will add healthy fats to your baked goods. Avocados are high in monounsaturated fats which lower LDL cholesterol levels.

10. Prune puree to replace butter

Have you ever had prune cake? You can’t even taste them! Especially when combined with chocolate. Prunes help replace oil and give the baked good a moistness, but also add a touch of sweetness to the batter as well without more sugar. To replace 1 stick of butter, add 1/3 cup of prune puree to a recipe.

 

Have you ever tried any of these baking hacks? I hope you find this helpful next time you wanna make a nutrient dense dessert. Remember, if you ever try any of my creations or nutrition/fitness hacks, make sure to tag me on instagram @betterwithkatdetter_rd. Be on the lookout for a Kat’s Kitchen using some of these hacks to air in a few weeks.

 

Until Next Time,

Happy Chewing,

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

YouTube: Live Better with Kat Detter

Pinterest: Live Better with Kat Detter