Abbey Verigin

This gluten and refined sugar free cookie recipe is inspired by my favorite granola. Filled with oats, nuts, seeds and raisins these cookies are hearty, delicious and make for a healthier cookie recipe.

Each week I aim to do a little bit of meal prep with the focus being on meal components and snacks versus entire meals. I always include some sort of sweet treat to have on hand and I prefer it to be refined sugar free. These granola cookies have been on repeat in our house. Not only are they refined sugar free, but naturally gluten free (use certified gluten free oats!) as well. Packed full of healthy fats, these cookies are nutritious and filling. They make for the perfect grab and go snack. These cookies can also be customized as you see fit – feel free to play around with the add ins.

Variations For Granola Cookies

These cookies are very forgiving and easy to adjust based on what add ins you have on hand. I like to use a mixture of pumpkin seeds, almonds, and raisins. Use any nuts, seeds, or dried fruit that you prefer. Sunflower seeds, peanuts, walnuts, pecans, shredded coconut all work well. For dried fruit, cranberries, blueberries or chopped dates or apricots are delicious alternatives. I use peanut butter in this recipe, but almond butter and cashew butter also work. Honey can also be used in place of the maple syrup. Ground flaxseed is also a great option to use in place of the chia seeds.

Can You Freeze Homemade Granola Cookies?

Yes, these cookies freeze well. Bake as usual, then store in an airtight container or plastic bag for up to 3 months.

How To Make Granola Cookies

Preheat oven to 350 F.

Stir together peanut butter, maple syrup, vanilla extract, sea salt and baking soda.

Stir in rolled oats, nuts, seeds, dried fruit, and chocolate chips.

Use a cookie scoop to portion onto baking sheet an inch apart.

Bake for 12-15 minutes until lightly golden.

Allow cookies to cool completely on the baking sheet. Store in an air tight container for 4 days, or in the freezer for up to 3 months.

Tools Needed For Homemade Cookies

Measuring Cups

Measuring Spoons

Cookie Scoop

Yield: 14

Healthy Granola Cookies

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Homeade granola cookies naturally refined sugar and gluten free, easily customizable filled with nuts, seeds and dried fruit.

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Ingredients

• 1/2 cup peanut butter
• 1/3 cup pure maple syrup
• 1 tsp vanilla extract
• 1/4 tsp baking soda
• 1/2 tsp sea salt
• 1 cup rolled oats
• 1 tbsp chia seeds
• 1/4 cup pumpkin seeds
• 1/4 cup slivered almonds
• 1/4 cup raisins
• 2 tbsp mini chocolate chips

Instructions

1. Preheat oven to 350 F.
2. In a large bowl, mix together peanut butter, maple syrup, baking soda, and salt.
3. Stir in rolled oats, chia seeds, pumpkin seeds, almonds, raisins, and mini chocolate chips.
4. Line a baking sheet with parchment paper and using a cookie scoop portion out an inch apart. Wet fingers and press cookies down slightly.
5. Bake for 12-15 minutes until lightly golden. Allow cookies to fully cool on the baking sheet.

Notes

Any combination of nuts, seeds and dried fruit can be used in place of the pumpkin seeds, almonds and raisins.

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This harvest kale salad with sweet potato, apple and quinoa combines plenty of fall flavours into a healthy and hearty salad that lasts in the fridge.

As much as I love all the fresh produce we bring in through the summer, fall flavours will always be my favourite. This time of year the demands of having a small homestead begin to dwindle down a bit, the garden isn’t taking up so much of my time and I can spend a little more time in the kitchen cooking and baking just for fun. It’s also the time of year when apples are in season, honeycrisp apples in particular are my favourite, and I am getting them in any way I can. Naturally they make their way into salads like this harvest kale salad.

Any time I’m looking to make a salad that holds up in the fridge, kale is my go to. Because of how structured it is, it holds up well with salad dressing without getting wilted right away in the fridge. It’s also something we have coming in from the garden spring through fall, so we have an abundance for much of the year. This salad is hearty with the addition of roasted sweet potatoes, honeycrisp apple, quinoa, chicken, goat cheese and crunchy maple spiced pumpkin seeds. Paired with an apple cider vinaigrette, this salad has many of my favourite fall flavours packed into one dish. This salad makes for the perfect meal prep for lunches throughout the week.

Variations for Harvest Kale Salad

Substitute or omit the kale. This salad could be made with any lettuce, arugula would add great flavour. Dress the salad at the time of serving if using a different lettuce to avoid wilting. This would also be great as a quinoa salad without the kale, simply triple the amount of quinoa the recipe calls for.

Use a different vinegar. The apple cider vinaigrette pairs well with the flavours included in this salad, but this vinaigrette is also great with balsamic vinegar in place of apple cider vinegar.

Use apple butter in place of honey. The vinaigrette includes some honey to sweeten it up. Use apple butter in place of the honey for a spiced vinaigrette.

Use butternut squash in place of sweet potato. Butternut squash is also a fall staple, roast it following the same instructions as the sweet potato and use in it’s place.

Use a different cheese. I love goat cheese, but I understand not everyone is a fan. Feta or sharp cheddar also works well in it’s place.

Use chickpeas in place of chicken. To make this a vegetarian meal, omit the chicken and use chickpeas instead.

Add bacon. I think this speaks for itself.

How To Make Harvest Kale Salad

Preheat the oven to 400. Toss the sweet potatoes and 1 tablespoon of olive oil together on a baking sheet. Season with salt and pepper. Roast for 20-25 minutes, tossing part way through. Sweet potatoes are ready when they are tender and golden brown. Allow to cool on the baking sheet.

Heat a small skillet over medium low. Add the pumpkin seeds, maple syrup, cinnamon and cayenne. Allow to cook 3-4 minutes until the pumpkin seeds are toasted and the maple syrup is bubbling. Remove from heat and allow to cool.

Rinse quinoa and add to a pot with 1 cup of chicken broth or water. Bring to a boil, then reduce to a simmer and cover the pot. Cook for 15 minutes, then remove from heat and allow to cool.

Add chicken breasts to a large pot and season with salt and pepper. Cover by 1 inch with broth or water. Bring to a boil, then reduce to a simmer. Cook chicken until it has reached 165, about 10-15 minutes. Shred the chicken and allow to cool.

In a jar, mix together olive oil, apple cider vinegar, honey, grainy mustard or dijon, chili flakes, salt and pepper.

Massage the apple cider vinaigrette into the kale. Top with cooled sweet potato, chicken, quinoa, maple spiced pumpkin seeds, apple and goat cheese.

Store leftovers in the fridge for 3-4 days.

Harvest Kale Salad with Sweet Potato, Apple & Quinoa

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This harvest kale salad is packed with fall flavors including honeycrisp apple, maple spiced pumpkin seeds, and an apple cider vinaigrette. Quinoa, sweet potato and chicken help to make this a hearty salad that holds up well in the fridge.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients

• 1 sweet potato, chopped
• 1/4 cup pumpkin seeds
• 2 tsp maple syrup
• 1/2 tsp cinnamon
• 1/8 tsp cayenne
• 4 cups kale, thinly sliced
• 1 honeycrisp apple, sliced
• 2 chicken breasts
• 1/2 cup dry quinoa
• 3-4 cups chicken broth or water
• 4 oz goat cheese
• 1/3 cup + 1 tbsp olive oil, separated
• 2 1/2 tbsp apple cider vinegar
• 2 tbsp honey
• 1 tsp grainy or dijon mustard
• 1/8 tsp chili flakes
• salt and pepper

Instructions

1. Preheat the oven to 400.
2. Add sweet potatoes to a sheet pan and toss with 1 tbsp olive oil. Season with salt and pepper.
3. Roast sweet potatoes for 20-25 minutes, tossing half way through. Sweet potatoes are ready when they are golden and tender.
4. Heat a small skillet over medium low.
5. Add pumpkin seeds, maple syrup, cinnamon, and cayenne. Allow to cook for 3-4 minutes until the pumpkin seeds are toasted and the maple syrup is bubbling and remove from heat.
6. Rinse quinoa and add to a small pot with 1 cup chicken broth or water. Bring to a boil, then reduce to a simmer and cover with a lid. Cooke for 15 minutes then set aside the pot to cool.
7. Place the chicken breasts in a large pot and season with salt and pepper. Cover with chicken broth or water by an inch. Bring to a boil over medium high heat, then reduce to a simmer. Simmer 10-15 minutes until chicken reaches 165. Remove from heat and shred.
8. In a small jar, mix together olive oil, apple cider vinegar, honey, chili flakes, grainy mustard, salt and pepper.
9. Dress the kale with the salad dressing and massage together.
10. Once cool, top kale with the sweet potatoes, maple spiced pumpkin seeds, quinoa, chicken, apple, and goat cheese.

Let me know if you do give this recipe a try. I hope you love it as much as I do!

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This homemade marshmallow recipe is made with egg whites for extra protein and is the perfect addition to hot chocolate or coffee. These fluffy homemade marshmallows are a healthier alternative to store bought options.

Marshmallows are delicious, but most options at the store are packed full of high fructose corn syrup. Marshmallows are easy to make at home for a delicious treat that are nourishing and have gut healing benefits.

Now, I have made homemade marshmallows many ways before. I even have a recipe for paleo honey marshmallows that are made with just three ingredients. I knew I also had to share my recipe for high protein marshmallows. These are a favorite of mine because they contain less sugar and the addition of egg whites increases the protein. Pairing protein with carbohydrates is important to maintain stable blood sugar.

What You Need To Make Homemade Marshmallows

These high protein marshmallows only require a few ingredients. Water, gelatin, sweetener of choice, egg whites, vanilla extract and salt.

Water: Water is needed to bloom the gelatin.

Gelatin: My favorite gelatin is bovine gelatin. It is important to me to purchase a good quality grass fed gelatin and this company tests for glyphosate residue which I appreciate.

Sweetener: You can use many different sweeteners to make marshmallows. Make this recipe with cane sugar, maple syrup, or honey. All have been tested and turn out perfectly.

Egg Whites: I use egg whites in this recipe to increase the protein and use up egg whites. I make this recipe because it is a great way to use egg whites leftover when I have been baking with egg yolks.

Vanilla Extract: Vanilla extract adds a great flavor to the homemade marshmallows.

Salt: Add a bit of salt to my homemade marshmallows to balance the sweetness, but you can omit it if you like.

Are Homemade Marshmallows Healthy

Yes homemade marshmallows can be healthy. Homemade marshmallows contain gelatin which is a good source of glycine, proline, and glutamic acid, which converts to glutamine in the body. Glutamine is particularly important for those dealing with leaky gut and it is supportive of gut health. It is common for our diets to lack these amino acids.

Can I Make Substitutions With Homemade Marshmallows

These high protein marshmallows have a short ingredient list, so there isn’t a lot of room for substitutions, but there are some you can make! Make this marshmallow recipe with cane sugar, honey, or maple syrup. Change up the flavor by using different extracts like peppermint and spices.

Variations For Homemade Marshmallows

For chocolate marshmallows, simply add a tablespoon of cocoa powder with the sugar to the gelatin mixture.

To make chocolate peppermint marshmallows, add a tablespoon of cocoa powder with the sugar to the gelatin mixture and substitute peppermint extract in place of the vanilla extract.

Make cinnamon marshmallows by adding 3/4 teaspoon of cinnamon with the sugar to the gelatin mixture.

Can You Roast Egg White Marshmallows

You can roast homemade marshmallows, but these marshmallows melt faster because they use egg whites. I recommend trying my marshmallow recipe without egg whites for roasting, which you can find here.

How To Make Homemade Marshmallows

Start by adding the water to a small pot and sprinkling the gelatin over top, and then allow the gelatin to bloom for 5 minutes.

Once the gelatin has bloomed, heat over medium and add the sweetener, vanilla extract, and salt. Allow to simmer for a few minutes.

While the gelatin mixture is simmering, separate 6 egg whites and beat with a handheld mixer or in a stand mixer on high speed until stiff peaks form.

Slowly pour the gelatin mixture into the egg whites while mixing on high speed. Increase speed to high and continue to mix for one minute until the mixture looks thick and glossy. Grease or line a 8×8 pan with parchment paper and transfer the marshmallow mixture to the pan.

Smooth out mixture and allow to set in the fridge for at least 6 hours or over night, then slice into squares and serve.

Store egg white marshmallows in the fridge for up to 4 days.

Yield: 16

Homemade Marshmallows

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Homemade fluffy marshmallows made with egg whites for a higher protein option.

Prep Time 10 minutes

Additional Time 6 hours

Total Time 6 hours 10 minutes

Ingredients

• 1/2 cup water
• 3 tbsp gelatin
• 6 egg whites
• 1/2 cup cane sugar, honey or maple syrup
• 1 tbsp vanilla extract
• pinch of salt

Instructions

1. Add water to a small pot and sprinkle gelatin over top in an even layer. Allow to bloom for 5 minutes.
2. Heat gelatin mixture over medium and add sweetener of choice, vanilla extract and salt. Simmer for 3 minutes.
3. Add egg whites to a stand mixer or use a handheld mixter to beat until stiff peaks form.
4. Slowly pour the gelatin mixture into the egg whites while mixing on low speed.
5. Increase speed on mixer to high and beat for 30 seconds or until the mixture has increased in volume and looks glossy and white.
6. Transfer to a greased or parchment lined 8x8 pan and smooth out.
7. Allow the marshmallows to set in the fridge for at least 6 hours or overnight before cutting.
8. Store in the fridge for up to 4 days.

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