Banana Date Buttercups

Last year, while my husband and I were watching Shark Tank, I saw an episode for this no sugar added date spread called Wanna Date. The founder of the company, Melissa Bartow, is who initially drew my interest to her product. She was young, spunky, confident, but most importantly, she was SO passionate about her product. To boot, we all know how hard it is to find commercially sold SCD legal products, so seeing that episode gave me a glimmer of hope that her products (minus the chocolate flavor) could truly be SCD legal. I began following Wanna Date on Instagram (@EatWannaDate) and reached out to Melissa to ask if they added anything extra to their products other than what was listed on their labels. I immediately knew she ran her company Instagram page herself when I reached out, told her I had a question, and she casually asked,

“What’s up?!” and proceeded to answer my question by telling me they don’t add any anti-caking “crap” to their products.

I love it when a company is not PC and can just act real, and doesn’t have a team of “experts” running their page. It says so much about a company when the founder is still so involved.

Melissa assured me that they didn’t add any ingredients that aren’t already listed on their labels. I asked if they use any anti-caking agents, like I mentioned above, and she confirmed that they do not. Their products have no added sugar or sugar syrups; they use ground vanilla bean for their vanilla flavor, and the dates they use are Deglet Noor, which haven’t been packed in sugar. She told me she’s just as sensitive as I am to processed foods and hidden ingredients, and that she eats Whole30 style, which was very reassuring. Those who care so much about what is going insides their bodies very likely have integrity and care just as much about what goes inside the bodies of others.

For the purposes of something being SCD legal, you do have to get this type of confirmation on company letterhead via a hardcopy letter, so I do want to put that disclaimer out there. I did not send a hardcopy letter to Melissa but rather, I sent an email and followed-up via Instagram. Personally, I have been on SCD for more than 2 years and feel comfortable with virtual confirmations of SCD legality of a product but each person has to do what they feel most comfortable with. So, please, proceed at your own discretion. I have ordered Wanna Date twice now and really love having something readily available for me to healthily snack on, since anyone on SCD knows that we pretty much have to cook 100% of our own meals.

The Wanna Date date spreads come in the following flavors: Chocolate, Cinnamon, Original, Pumpkin Spice, and Vanilla. As mentioned, only the chocolate flavor would not be SCD legal since chocolate isn’t allowed on SCD. However, after 2+ years on SCD and according to what’s allowed in the BTVC book, I have successfully introduced chocolate/cacao and have done well with it. I have tried all the Wanna Date date spread flavors and although it’s tough to pick an absolute favorite, I would probably say my #1 favorite is chocolate (it tastes like pudding to me! So good!), with a close tie between vanilla and cinnamon next. But all the flavors are amazing and have their own uniqueness to them. In addition, each flavor only has 25 calories a tbsp, is vegan, oil free, Paleo, has no added sugars, and is cholesterol free. I feel like I’ve hit the jackpot with these yummy date spreads! You really can’t find a more wholesome and nutrient-dense product.

If you follow Wanna Date on Instagram, you’ll see that Melissa always posts fun recipes to make with her date spreads (things I would have never thought of!), so I decided to try the banana date buttercups she posted. She didn’t provide exact measurements, so I played around with it myself and came up with this recipe.

Ingredients:

• 2 bananas
• 24 tbsp Wanna Date date spread (use the flavor or flavors of your choice but no chocolate if you want to keep it SCD legal)
• 1/2 cup coconut milk (or non-dairy milk of your choice)

Preparation:

Fill each cupcake liner or silicon cupcake mold with 2 tbsp of date spread. Freeze for an hour or until firm.

Blend the bananas and coconut milk until smooth.

Pour the blended bananas mixture on top of the frozen date spread (about 1.5 tbsp in each silicon cupcake mold)

Freeze for several hours or until hardened completely and enjoy!

This is such a healthy treat to eat that is relatively low calorie, too, which is a win-win in my book. I love eating one between meals to hold me over or after a meal for dessert when I want to satisfy my sweet tooth without overindulging.

Nutrition facts per serving (serves 12): 75 calories, 0.6 g fat, 0.5 g saturated fat, 0 mg cholesterol, 0 mg sodium, 0.2 g protein, 19 g carbs, 2.5 g fiber, 12.6 g sugar

Chocolate Peanut Butter Banana Bites

I have been on SCD for more than 2 years and recently introduced cacao without any issues. Per the BTVC book, non-SCD legal foods can be introduced after 2 years on the diet when there are no longer any symptoms. So, this recipe I’m sharing today is non-SCD legal because of the cacao but in order to make it SCD legal, you would just leave out the last step of dipping these bites into the cacao mixture, which would still make them delicious. What I love most about these bites is that they are healthy, unlike the dipped fruit bites you see sold in stores, and they are refined sugar free! A seemingly indulgent but healthy treat? Yes, please! Sign me up. As always, my little taste testers (AKA my boys) devoured these bites and kept going on about how good they tasted. Needless to say, they are huge fans and because these bites are healthy, I feel good about giving it to them, even if they want a few extras.

Also, cacao is not to be confused with cocoa. I figured I would include the below visual, which explains the differences quite nicely and succinctly.

It’s amazing for me to see the progress I’ve made on SCD because when I first started, I couldn’t so much as tolerate 1/4 of a teaspoon of peanut butter. But through the hard work I put into remaining 100% compliant, I strengthened my gut and healed it, and started being able to eat foods I wasn’t able to tolerate during the beginning and middle stages of SCD. I’m glad I can tolerate cacao now because I really did miss that chocolate taste! Without further ado, let’s dive right into this simple but tasty recipe.

Ingredients:

• 3 bananas, sliced into coins
• 53 grams all-natural peanut butter (make sure the only ingredient is either peanuts or peanuts and salt. I buy Kirkland’s Organic Creamy Peanut Butter from Costco)
• 1 tbsp raw cacao powder (I use this one but buy it from Costco)
• 1/4 cup coconut oil
• 1 tbsp honey

Preparation:

Line a baking sheet or platter with parchment paper. Slice bananas into coins. Add about 1/2 teaspoon of peanut butter on each banana slice and top with another banana slice to make a little peanut butter banana sandwich. Freeze for at least one hour so that the little sandwiches harden. Melt the coconut oil and add the cacao powder. Whisk until well dissolved and there are no clumps of cacao left. Add your honey and mix well. Dip each peanut butter banana sandwich into the cacao mixture and place back onto the parchment paper. Freeze for a few hours or overnight. Then, enjoy!

Nutrition facts per serving (serves 18): 66 calories, 4.5 g fat, 2.9 g saturated fat, 0 mg cholesterol, 6 mg sodium, 1 g protein, 6.6 g carbs, 0 g fiber, 3.5 g sugar

Spinach-Feta Almond Flour Muffins

I can’t take the credit for these delicious muffins but I can tell you they are tasty! While I do love a traditional sweet muffin to satisfy my sweet tooth, these muffins are a nice change from that. My friend shared the recipe with me, who got the recipe from her mom, and well, the rest is history! After seeing the whole baked feta pasta craze on Instagram 108308103 times, I practically leaped with joy when I saw my friend posted this recipe because not only did I have lots of feta to spare but also, I had a ton of spinach that needed to be used before it went to waste. These muffins are savory and so yummy, and they make the perfect breakfast. They are also pretty filling. I had one the other morning and it kept me full for hours.

Disclaimer, per the BTVC book: “Feta may be used after 6 months of improvement. But used only in small amounts.” I’ve been on SCD for 2+ years and eat feta occasionally without any issues.

Ingredients:

• 1.5 cups almond flour
• 4 eggs
• 8 tbsp olive oil
• 1/2 cup dried onions
• 3.5 cups fresh spinach, chopped (if using frozen, make sure to wring out all the water first)
• 75 grams feta cheese (approximately 1/2 cup), crumbled by hand
• 1.5 tsp lemon juice
• 3/4 tsp baking soda
• Dill to taste

Preparation:

Combine all ingredients, fill in muffin tins (I use these silicon ones from Amazon and they are a dream because they truly don’t stick, although I still brush the insides with oil for good measure), and bake at 375 degrees Fahrenheit for 25 minutes or until the tops brown.

Nutrition facts per serving (serves 12): 227 calories, 20.3 g fat, 3 g saturated fat, 65 mg cholesterol, 96.8 mg sodium, 6.4 g protein, 6 g carbs, 1.8 g fiber, 1.9 g sugar

Pistachio Orange Cookies

This recipe is an adaptation of Pistachio Orange Biscotti one of my friends made. I noticed they got super fluffy during the first round of baking for biscotti, so I thought they would make awesome cookies. My boys who are non-SCD loved these when they tried them! I would dare to say that after being on SCD for 2+ years and trying many different cookie variations, that these are my favorite SCD cookies I’ve ever eaten. The cookies turned out very fluffy, soft, chewy, and moist, with great flavor. For me, one of the yummiest parts about making these cookies is eating a small spoonful of the cookie dough batter, and because this recipe requires no eggs, it’s totally safe to eat!

Ingredients:

• 2 cups almond flour
• 1/4 cup honey
• Dash of sea salt
• 1/2 tsp. baking soda
• 1 tsp pure vanilla extract
• 1 tsp orange zest
• 1 tbsp freshly squeezed orange juice
• 1/4 c. chopped pistachios

Preparation:

In a food processor, add all the ingredients, except for the chopped pistachios, and process until dough is smooth and no longer crumbly. Add chopped pistachios and mix in.

Using a tablespoon, roll into balls and pat down gently to flatten. Space cookies about 2 inches apart on a parchment lined baking sheet, as they will expand when baking.

Bake at 325 degrees Fahrenheit for approximately 12 minutes or until golden brown.

Nutrition facts per serving (serves 18): 98 calories, 6.7 g fat, 0.4 g saturated fat, 0 mg cholesterol, 0 mg sodium, 2.7 g protein, 6 g carbs, 1.2 g fiber, 4 g sugar

Date Energy Balls

I love making energy balls because they’re nutrient-dense, portable, easy to make, and the perfect healthy on-the-go snack.  Especially now that we’re quarantining and working remotely at home, it’s more important now than ever to have some handy and wholesome snacks available.  Personally, I’m so laser-focused when I work from home, that I find it hard, at times, to get up and prepare a proper snack for myself.  These energy balls are ideal for that very reason-—you can easily grab them from the freezer and pop a few in your mouth to give you the energy you need.  And I do prefer keeping these in the freezer because I like the bite to be extra cold.

This recipe was inspired by Melissa’s Healthy Kitchen Birthday Cake Bliss Balls.  I tweaked it slightly to make it SCD legal.  I haven’t tried this, yet, but I think these energy balls would also taste amazing with some lemon zest added to them because lemon zest makes everything taste better.

Ingredients:

• 16 walnuts (32 halves)
• 5 Medjool dates
• 2 tbsp coconut oil
• 2 tsp pure vanilla extract
• 1.5 tsp cinnamon
• 1/4 cup unsweetened shredded coconut
• Drizzle of honey (optional)
• Dash of sea salt

Preparation:

In a food processor, pulse the walnuts and shredded coconut until crumbly.  Add in the dates, coconut oil, vanilla, cinnamon, and sea salt until well combined and a sticky mixture forms.

Scoop the dough by tablespoons and shape into balls.  Line a baking sheet with parchment paper and arrange the balls.  Freeze for at least 30 minutes before serving.

Nutrition facts per serving (serves 12): 103 calories, 7.4 g fat, 3.8 g saturated fat,  1.1 mg sodium, 1.2 g protein, 8.1 g carbs, 1.5 g fiber, 6.6 g sugar

Honey Glazed Candied Walnuts

This is so simple that it’s almost silly to share a recipe for it but in case some may not know: honey glazed candied walnuts are delectable and serve as the perfect dessert when your sweet tooth hits! The fact that these are made with honey, instead of refined sugar, just packs tons more nutrition without compromising deliciousness. This treat can be super indulgent and the calories add up quickly if you don’t watch it, which is why I like using exact measurements.

Ingredients:

• 7 whole walnuts (or 14 halves)
• 14 g butter (you want just enough to coat the walnuts with)
• 2 tbsp honey
• Sea salt

Preparation:

In a small saucepan over medium heat, melt butter and honey. Add walnuts. Stir for 2-3 minutes until walnuts have toasted and mixture has caramelized. Pour onto a parchment lined baking sheet. Sprinkle with sea salt and let cool (waiting for it to cool is the hard part for me!)

You can break them up into chunks after they’ve cooled to sprinkle on salad or munch on (if they last that long) or you can do what I often do: transfer to a plate and eat it directly off there with a fork. So good, decadent, and healthier than the Standard American Diet desserts!

Fun facts: Eating about 7 walnuts provides 2,542 mg of much-needed omega 3. Also impressive is the amount of copper, magnesium and Vitamin E, not to mention all the other vitamins, minerals, antioxidants, and plant compounds.

Nutrition facts: 405 calories, 31.4 g fat, 9.2 g saturated fat, 30 mg cholesterol, 82 mg sodium, 5.3 g protein, 37.6 g carbs, 3.1 g fiber, 34.5 g sugar, 39% Vitamin D, 2% Calcium, 7% Iron, and 1% potassium

Lemon Blueberry Muffins

Something I’ve missed while being on SCD has been baked goods. For anyone who’s on a grain-free diet, you know how hard it is to find a baked good that has the right gluten-like consistency but without the gluten. Most grain-free baked goods I’ve tried have an overly moist consistency that’s not too appetizing, especially when you’re not using almond flour. The problem I have with almond flour is that my stomach just can’t tolerate it, no matter how many times I try, so I’m grateful that Comfy Belly offers a ton of coconut flour recipes.

These Lemon Muffins she posted are to die for! The consistency is on point and tastes no different than a typical muffin laden with gluten. In fact, I’ve had a handful of friends try these muffins and not only could they not tell they were grain-free but they even gave the muffins rave reviews.

For me, this recipe yielded 12 muffins, which brought down the calories from 134 per muffin to only 89. They taste great with and without blueberries, and they also taste great with blackberries. Definitely give these a try next time you have a sweet tooth and want to eat a treat that’s not only healthy but also, tastes amazing without ruining your waistline.

Cheese Crisps

You know those cheese crisps you see at the store that cost almost $10 a bag? What if I told you that you could make them for a fraction of that price in the comfort of your own home? Not only do they taste better but they’re more simple to make than you would imagine. They taste like the beloved Cheez-Its we grew up with but with some elasticity and crunch at the same time.

Ingredients:

• 2.2 oz of block aged cheese, shredded by hand

Preparation:

Preheat your oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper.

Shred 1 cup (or approximately 2.2 oz) of aged cheese. I used Tillamook medium aged cheddar here but usually make these crisps with Kerrygold aged white cheddar, which I prefer. It has more of a sharp and tangy taste to it.

Add 1 tbsp of shredded cheese at a time to the baking sheet, leaving space in between so the tbsps aren’t touching.

Bake for 4 minutes for a more chewy consistency. If you want your crisps to be on the crispier side, bake for 5-7 minutes.

Remove from oven.

Let cool for 1 minute and enjoy!

For those counting calories, these crisps (give or take, depending on the type of cheese you use), are approximately 270 calories for 12 crisps or 22 calories for 1 crisp. For 12 crisps, that equates to 22.5 g of fat, 13.5 g of saturated fat, 56.2 mg of cholesterol, 450 mg of sodium, 15.8 g of protein, 45% calcium, and 15.8% of Vitamin A.

Black Bean Brownies

This is another pre-SCD recipe that I tried a few months back. I had tasted black bean brownies before but the recipe didn’t use egg as an ingredient, and while they were good, the brownies tasted very dry. This recipe I found online for black bean brownies is delicious and makes the brownies turn out very moist! I gave them to our guests and no one knew I had used beans, instead of chocolate, for the main ingredient; in fact, they kept going on about how good the brownies tasted! You can find the recipe here.

I made very few changes. I left out the instant coffee completely; instead, for the cocoa powder ingredient, I used Ghirardelli’s Chocolate Mocha Hot Cocoa Mix, so that the brownies would have both a coffee flavor and a chocolate flavor all in one. I also left the chocolate chips out, to keep it as healthy as possible. These brownies are seriously good!

What I love even more is that you literally throw all the ingredients together in a blender, pour it in a baking dish, and put in the oven. I used a 8 x 8 inch baking dish for mine.

I hope you have fun making these and enjoy eating them even more!