Free recipes to your inbox!

X

Feasting on Fruit

Blog

SunButter Baked Oatmeal Cups

· Natalie 32 Comments

SunButter Baked Oatmeal Cups! The ultimate healthy make-ahead breakfast with good stuff like oats, hemp seeds, chia, applesauce, and endless topping ideas!

SunButter Baked Oatmeal Cups
THIS POST IS SPONSORED BY SUNBUTTER®

I have been SERIOUSLY underestimating baked oatmeal. And for that I am sorry.

To you. To baked oatmeal. To myself.

And it’s not like one of those things I simply forgot about for 6 months and then got to rediscovered and eat daily for weeks until the love affair faded into a comfortable part-of-my-breakfast-life-but-not-my-whole-breakfast-existence rhythm. We’re talking it’s been years of underestimating. It’s not cute.

SunButter Baked Oatmeal Cups

Here is what I *think* happened…

  1. Grew up eating instant oatmeal packets.
  2. Realized it contains about as much sugar as ice cream. Chose ice cream.
  3. Made my own hot oatmeal. Realized I live in Florida so hot oatmeal = sweating through breakfast 90% of the year.
  4. Discovered overnight oats (which are easier and faster and don’t make me feel as nap-y afterwards)
  5. Never looked back. Never considered other ways to oatmeal.

But baked oatmeal. It’s the perfect middle ground between baked good and bowl breakfast. It can be made in muffin form (my favorite form). It was born to be meal prepped. It can be customized 327 different ways. It can double as a snack or – with enough chocolate chips – a dessert.

I should’ve made/posted this years ago. But let’s not waste time on regrets that we could spend baked oatmeal-ing.

SunButter Baked Oatmeal Cups
SunButter Baked Oatmeal Cups

It’s not that I never made baked oatmeal before, I have. It just never HOOKED me…if you know what I mean. And I think that is because I wasn’t making it with SunButter.

A lot of vegan baked oatmeal recipes use mashed banana or flax eggs to hold everything together, but adding a seed or nut butter makes things extra muffin-y and delicious in a way that I find much more lovable.

SunButter Baked Oatmeal Cups

Because SunButter is my hands down favorite nut/seed butter, of course that’s what I used here. If you still haven’t tried it, the flavor is similar to peanut butter but less overpowering and just…well…better! In my opinion. Although based on the response I get anytime I post a recipe with it, you guys seem to love it too. And it makes this yummy hand-held breakfast or snack nut free too.

Now if we’re getting real specific, the no sugar added variety is my true jam. Only 2 ingredients (roasted sunflower seeds + salt), but the silky texture and perfect salt-sweet balance…ugh so good.

SunButter Baked Oatmeal Cups

The SunButter makes these baked oatmeal cups tastier than any baked oatmeal you’ve had before, but the flavor is neutral enough to work with any/all toppings – nuts, seeds, coconut flakes, jam of any flavor, berries, banana slices, dried fruit, chocolate chips, etc.

While I sincerely hope you relationship with baked oatmeal has not been as neglectful as mine, if so now is the time to change that. This is your moment. SunButter Baked Oatmeal Cups are here to help.

SunButter Baked Oatmeal Cups
WATCH HOW TO
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

SunButter Baked Oatmeal Cups

★★★★★ 5 from 1 review
  • Author: Natalie
  • Prep Time: 00:10
  • Cook Time: 00:25
  • Total Time: 35 minutes
  • Yield: 12 cups 1x
  • Category: breakfast
  • Method: baking
  • Cuisine: american
Print Recipe

Description

SunButter Baked Oatmeal Cups – the ultimate healthy make-ahead breakfast with good stuff like oats, hemp seeds, chia, applesauce, and endless topping ideas!

Ingredients

Scale

Instructions

  1. Preheat the oven to 350ºF. Spray/grease a 12 cup muffin pan with coconut oil.
  2. Whisk together the applesauce, coconut sugar, SunButter, and milk.
  3. Add the oats, hemp seeds, chia seeds, cinnamon, and salt. Stir to combine.
  4. Fill each muffin tin with a heaping spoonful of batter. 
  5. Add toppings of choice and press in lightly.
  6. Bake for 20-25 minutes at 350ºF or until golden brown around the edges.
  7. Cool for 10-15 minutes before removing from the pan. Enjoy!
  8. Keep leftovers in the fridge in an airtight container for up to a week, or freeze for longer storage.

Notes

*Or substitute with pumpkin puree or mashed banana.

**Or seeds/nuts of choice.

Nutrition

  • Serving Size: 1 cup
  • Calories: 153
  • Sugar: 5g
  • Fat: 8g
  • Saturated Fat: 0g
  • Carbohydrates: 15g
  • Fiber: 3g
  • Protein: 5g

Keywords: vegan, gluten free, meal prep, healthy, snack, easy, muffin

CLICK BELOW TO PIN
SunButter Baked Oatmeal Cups

Medjool Date Buckwheat Brownie Crunch Balls

· Natalie 27 Comments

A fudgy brownie ball rolled in crunchy cinnamon toasted buckwheat into the perfect easy bite-sized snack. Vegan, gluten-free, naturally sweetened!

Buckwheat Brownie Crunch Balls
THIS POST IS SPONSORED BY NATURAL DELIGHTS®

Still workshopping that title, but we’ll stick with it for now. If your mind is having trouble breaking it all down, allow me…

A naturally sweetened chocolate brownie ball that falls somewhere in between fudgy brownie and cakey brownie rolled in crunchy buckwheat bits that have been toasted in a combination of cacao, cinnamon, and salt. They are a snack, they are a dessert, they are truly a textural experience to bite into.

Or the short version: no-bake brownie meets chocolate crunch bar but round not rectangle.

Whichever description is doing more for you, you know you gotta try them at this point, right? Not a question.

Medjool Date Buckwheat Brownie Crunch Balls

As seems to be the (unofficial) theme with everything I’ve posted so far this year, these are no-bake and super easy. The ingredient list is looking like:

  • Medjool dates. I used my favorite Medjools from Natural Delights®, which, as you may have noticed, have gotten a 2019 packaging facelift!
  • Cacao powder. Or cocoa powder works too.
  • Coconut flour. This is what gives them the “baked” texture.
  • Coconut cream. Scooped out of a can of full fat coconut milk. Or substitute with nut/seed butter, but they will be more squishy.
  • Vanilla extract.
  • Salt.
  • Buckwheat. That we’re going to toast to deliciousness in coconut oil, cacao, cinnamon, and salt. Or if you are feeling too lazy for all that, just roll your brownie balls in chopped hazelnuts or hemp seeds or something low key like that – still delicious!

I chose to toast my buckwheat stovetop, but you can do it on a baking sheet in the oven too. Either way it takes less than ten minutes, and those crunchy little cinna-chocolate buckwheat sprinkles are good for more than just brownie balls so save any extras for topping your next smoothie bowl and thank me later.

For the brownie center, you are going to combine everything in a food processor, blitz, scoop, roll, and coat in buckwheat crunchies. Then eat one now because you are chocolate impatient. And refrigerate the rest because the taste and texture is much better chilled. Just trust me.

Medjool Date Buckwheat Brownie Crunch Balls

Now obviously these little balls are simply delicious. Reason number one to love them.

But (completely NOT related to new years/January) I’ve been branching out from my yoga only movement routine lately and getting back into more strength-based workouts. I don’t believe in #newyearnewme, but I do believe when I am feeling bored with one kind of movement it’s time to change it up. So I’ve been going to the gym again for the first time since…college I think, and really enjoying it!

Buckwheat Brownie Crunch Balls

I am a morning workout person and don’t like to eat a full meal before I workout, so little bite-sized energy packed balls like this are just the thing. Medjool dates are high in fruit-based carbs and potassium, so snacks sweetened with only Medjool dates like this are perfect pre or post workout.

Also if getting out of bed when it’s cold to go the gym is sometimes a struggle for you, what better motivation than a scrumptious little Buckwheat Brownie Crunch Ball waiting in the fridge?

Buckwheat Brownie Crunch Balls
WATCH HOW TO
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Medjool Date Buckwheat Brownie Crunch Balls

★★★★★ 5 from 2 reviews
  • Author: Natalie
  • Prep Time: 00:20
  • Total Time: 20 minutes
  • Yield: 12 balls 1x
  • Category: snack
  • Method: no bake
  • Cuisine: american
Print Recipe

Description

A fudgy brownie ball rolled in crunchy cinnamon toasted buckwheat into the perfect easy bite-sized snack. Vegan, gluten-free, naturally sweetened!

Ingredients

Scale

Toasted Buckwheat Coating

  • 1/3 cup (60g) raw buckwheat groats
  • 2 tsps coconut oil
  • 1 tbsp cacao powder (or cocoa powder)
  • 1 tsp cinnamon
  • Pinch of salt

Instructions

  1. In a non-stick pan, stir together the buckwheat, coconut oil, cacao powder, cinnamon, and salt until evenly coated.
  2. Toast on medium low heat stirring constantly for 6-8 minutes until it is starting to brown and looks dry. You will also start to smell the toasty scent when it’s done too.
  3. Remove from heat and transfer to a dish to cool.
  4. In a food processor, process the dates until broken down into a sticky paste with no large chunks remaining.
  5. Add the cacao powder, coconut flour, coconut cream, salt, and vanilla. 
  6. Process to form a sticky dough.
  7. Scoop out one tablespoon at a time, roll into a ball, and roll to coat in the toasted buckwheat.
  8. Refrigerate for a couple of hours until firm (and they just taste better cold in my opinion).
  9. Enjoy straight from the fridge. Keep the leftovers in the fridge in an airtight container for up to a week.

Notes

*Or scooped out of the top of a can of full fat coconut milk that has been chilled overnight. You can sub with nut/seed butter but they will be squishier. Or try coconut oil, but reduce the amount to 1/4 cup.

Nutrition

  • Serving Size: 1 ball
  • Calories: 90
  • Sugar: 11g
  • Fat: 2g
  • Saturated Fat: 1g
  • Carbohydrates: 18g
  • Fiber: 3g
  • Protein: 2g

Keywords: vegan, gluten free, snack, chocolate, dessert, no bake, healthy

CLICK BELOW TO PIN
Buckwheat Brownie Crunch Balls

3 Latte-Inspired Chia Puddings (in the blender!)

· Natalie 4 Comments

The BEST ultra creamy chia seed pudding made in the blender with 3 latte inspired flavors to choose from – breakfast, dessert, or perfect prep ahead snack!

3 Latte-Inspired Chia Puddings (in the blender!)
THIS POST IS SPONSORED BY VITAMIX

Last year about this time I published a post titled: Favorite Chia Pudding. It is still my favorite. And it has become a favorite for many of you too, so much so that it was actually the most popular recipe on the blog for 2018.

Because of all the love for that recipe, and because I could do eat chia pudding every day, and because there are approximately 12 billion flavor directions you can go with chia pudding – it’s time for part 2.

3 Latte-Inspired Chia Puddings (in the blender!)

With chia pudding it’s more about the ratio/method than the ingredients/flavors. Which is what set that recipe apart from the rest, and had so many of you saying things like: “Solid recipe! Doing this in the Vitamix is the trick” and “The consistency was perfect!”

So what makes this recipe – if I’m being humble – the best of all the chia puddings? There are a 3 key things:

  1. The extra creamy combination of full-fat coconut milk and almond milk (or in this case, coffee).
  2. The slightly higher ratio of chia seeds to liquid, I use 1:4.
  3. The blender pulsing method for mixing everything together so there are zero clumps. And it’s less effort too!

Oh and honorable mention to SALT. If you haven’t been pinch-of-salting your chia pudding, you’ve been doing it wrong.

All of the above combined will create the perfect pudding of your chia seed dreams. But it’s that last one, the blender one, that I really need you to try. It’s a game/life changer.

Vitamix A3500

Now of course when I say blender I mean my beloved Vitamix A3500 ♡ And you know that pulse lever/button on the Vitamix opposite the on/off lever that you don’t get to use nearly often enough? THIS IS YOUR CHANCE.

Here’s what you’re gonna do:

  • Add all the ingredients to the blender, liquids first.
  • Pulse 3-4 times on low speed.
  • Let it sit for a couple of minutes (the seeds will sink to the bottom), then pulse again.
  • Let it sit again. Pulse again. Sit. Pulse. You get the idea. Until the seeds remain evenly distributed (usually 3-4 rounds of pulsing).
  • Pour into a jar and refrigerate (ideally overnight). It will be MUCH thicker after chilling thanks to the full fat coconut milk.

The gentleness of the pulse function on the Vitamix and the lowest speed setting won’t grind up the chia seeds, it will just mix and eliminate any lumps. Trust me, this works much better than stirring or shaking in a jar. I usually prep a batch while I’m already in the kitchen cooking, so pulsing every few minutes is nbd.

3 Latte-Inspired Chia Puddings (in the blender!)

So now to the fun part – these flavors!

Because I am currently obsessed with all the warm beverages (who isn’t, it’s January?) and I spend way too much time (read: money) at coffee shops working, they are all inspired by favorite latte flavors.

Vanilla Latte Chia Pudding

Vanilla latte. My go-to order if I’m getting coffee – with almond milk, hot or iced depending on the weather, please and thank you.

Spiced Chai Chia Pudding

Spiced chai. A coffee-free option for you, but so flavorful with a combination of cinnamon, cardamom, ginger, cloves, and vanilla.

Mint Mocha Chia Pudding

Mint mocha. You knew I had to include chocolate somehow. With mint and coffee in creamy chia form, it’s the definition of dessert for breakfast.

Or if you are looking for less caffeinated chia options, try: chocolate, vanilla, matcha (okay still a lil caffeinated), or banana instead!

WATCH HOW TO
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

3 Latte-Inspired Chia Puddings

★★★★★ 5 from 1 review
  • Author: Natalie
  • Prep Time: 00:10
  • Cook Time: 4:00 (chilling time)
  • Total Time: 4 hours 10 minutes
  • Yield: 4 servings 1x
  • Category: breakfast
  • Method: blender
  • Cuisine: american
Print Recipe

Description

The BEST ultra creamy chia seed pudding made in the blender with 3 latte inspired flavors to choose from – breakfast, dessert, or perfect prep ahead snack!

Ingredients

Scale

Vanilla Latte Chia Pudding

Spiced Chai Chia Pudding

Mint Mocha Chia Pudding

Instructions

  1. Combine all the ingredients (for any flavor) in the Vitamix blender, in the order listed (a.k.a. liquids first).
  2. Pulse/blend briefly on low speed to mix.
  3. Let it sit for a couple of minutes. The seeds will sink to the bottom.
  4. Pulse to re-mix.
  5. Let it sit again. Pulse again. Repeat 3-4 times every few minutes until seeds remain evenly distributed and pudding is starting to thicken.
  6. Pour into a jar. Refrigerate overnight (or at least 4 hours).
  7. Serve with fresh fruit and toppings of choice.

Notes

*Collagen peptides are not vegan, so use a vegan protein powder if you are vegan. If you are curious why I am using a non-vegan ingredient, more about why I do not follow a vegan diet anymore HERE

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 255
  • Sugar: 7g
  • Fat: 17g
  • Saturated Fat: 9g
  • Carbohydrates: 21g
  • Fiber: 9g
  • Protein: 5g

Keywords: snack, breakfast, chia, healthy, vegan, paleo, dessert, gluten-free

CLICK BELOW TO PIN
3 Latte-Inspired Chia Puddings (in the blender!)

Blueberry Muffin Bites

· Natalie 46 Comments

Tasty little balls of blueberry muffin that are unbaked but still fluffy like cake and healthy too. Plus an easy trick for dried blueberries in the oven!

Blueberry Muffin Bites

See I was about to make a batch of my favorite cookie dough bits for snacking – typical Tuesday to-do list stuff – when I realized it was 9 a.m. and not the holidays anymore. So maybe I didn’t need quite so many mini chocolate chips before lunchtime.

The dough part was still on, just maybe of a different still delicious flavor…

Blueberry Muffin Bites

Current fridge contents were pretty sparse since I had just gotten home one day ago from a month of traveling, but I did have blueberries (who doesn’t travel with a pint of those, right?)

So I thought – hey, blueberry cookie dough! Is not a thing because blueberry cookies are not really a “thing”. But throw the word muffin in there and it all suddenly makes sense.

But here’s the catch, dried blueberries a) can be hard to find b) usually contain added sugar c) are expensive. And fresh blueberries are too big for a little bite-sized ball of muffin like this, plus not nearly jammy enough. Plus I wanted cookie dough, ya know, NOW.

Blueberry Muffin Bites

Solution: make my own dried bloobs IN THE OVEN. Yup we are diy dried fruit-ing it, and I promise it’s easier and faster than you are expecting,

How to make dried blueberries in the oven:

  1. Preheat the oven to 375ºF.
  2. Spread the blueberries on a lined baking sheet.
  3. ​​​​​​​Bake for 40-45 minutes until they have released a lot of juice and started to shrivel.
  4. Cool.
  5. Pull off the pan and separate from one another.
  6. And DONE.

They aren’t as dry and chewy as the dried ones you buy. They are kinda this magical in between fresh and dried – jammy, a little juicy, perfectly sweet.

Because these bites are made with coconut flour, they are both vegan and paleo. But more importantly they are fluffy and sweet like cake but still no-bake and so so easy. Just seven ingredients, mix, roll, refrigerate, EAT. And maybe save a few for later in the week.

WATCH HOW TO
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Blueberry Muffin Bites

★★★★★ 4.3 from 4 reviews
  • Author: Natalie
  • Prep Time: 00:50
  • Cook Time: 4:00 (chilling time)
  • Total Time: 4 hours 50 minutes
  • Yield: 12 balls 1x
  • Category: snacks
  • Method: no bake
  • Cuisine: american
Print Recipe

Description

Tasty little balls of blueberry muffin that are unbaked but still fluffy like cake and healthy too. Plus an easy trick for dried blueberries in the oven!

Ingredients

Scale
  • 1/4 cup (65g) nut/seed butter (I used SunButter)
  • 1/4 cup (60g) applesauce
  • 1/4 cup (80g) maple syrup
  • 2/3 cup (70g) coconut flour
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1 cup (150g) fresh blueberries*

Instructions

  1. Preheat the oven to 375F.
  2. Spread the blueberries on a pan lined with parchment paper and bake for 40-45 minutes.
  3. Remove from the oven, cool for 10-15 minutes, then pull off the parchment paper and separate.
  4. Whisk together the nut/seed butter, applesauce, maple syrup, and vanilla extract.
  5. Stir in the coconut flour and salt.
  6. Fold in the blueberries.
  7. Roll into 12 balls.
  8. Refrigerate until firm (3-4 hours).
  9. Enjoy! Keep in the fridge.

Notes

*You can buy dried blueberries (although they are hard to find without added sugar and pricey!), but this method creates delicious dried but still a little juicy berries that I love in these bites.

Nutrition

  • Serving Size: 1 ball
  • Calories: 87
  • Sugar: 7g
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Protein: 3g

Keywords: vegan, gluten free, no bake, snacks, paleo, energy, bliss balls, grain free

CLICK BELOW TO PIN
Blueberry Muffin Bites

Toasted Coconut Snack Bars

· Natalie 24 Comments

Toasted Coconut Snack Bars! Oats, brown rice cereal, chia, flax, cinnamon, and coconut in a crispy no-bake bar. Any easy + healthy snack fan will love them!

THIS POST IS SPONSORED BY EDWARD & SONS

Hello January. Hello 2019. Hello time for quick, easy, and healthy.

I always find this time of the recipe year tricky – switching OFF the cookies/peppermint/fudge part of my brain and ON the healthy part overnight. Real food, meal prep, breakfast, nutritious stuff…I’m working on it.

Truth be told I wasn’t in the kitchen developing and shooting recipes for a full month. I left St. Pete on December 5th, got back on January 5th, and was all over the place in between. First my parents’ house in northern Florida > South Africa with friends for a couple of weeks > back to my parents’ for Christmas > to see my sister in Atlanta before she moved to Portland > to visit other family in North Carolina > finally back home to (sunny!) St. Pete.

Getting back in the kitchen and behind the camera definitely felt weird at first, but I’m slowly re-finding my healthier new years recipe rhythm. Starting with these Toasted Coconut Snack Bars!

I consumed every single existing lots of prepackaged bars on my plane/road trips, so I came back still craving snack-y things just minus the wrapper.

But we’re only two weeks post holidays, and I still barely know what day of the week it is, so these bars needed to be EASY (a.k.a. short ingredient list and no-bake please!)

The tricky thing about toasted coconut in a no-bake bar is the toasted part…usually. But Edward & Sons understands that we are lazy but also love the toasty taste of golden coconut flakes, so they have gifted us with Let’s Do Organic Coconut Flakes that come ALREADY TOASTED. And with no sugar or oil or anyting weird added either, just coconut. I am all about it – in no-bake snack bar form and straight from the bag snacking form too.

Since the coconut toasting is already taken care of, all that’s left to do is mix together:

Then melt together:

  • maple syrup
  • coconut butter
  • and vanilla

And pour the melted stuff over the dry stuff, mix until sticky-coated, press into a pan, and refrigerate.

The chia + flax seeds could be all chia…or all flax…or hemp and chia…or hemp and flax…you get the idea. And the crispy rice cereal could be swapped for another cereal you love. And the oats could be subbed with quinoa flakes. And the coconut butter could be replaced with another nut/seed butter (although see recipe notes). So customize and make these bars yours.

Except the toasted coconut flakes, that part is non-negotiable. And don’t mess with the salt either because it’s key in granola-y things.

Happy new years no-baking to you!

WATCH HOW TO
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Toasted Coconut Snack Bars

★★★★★ 4.3 from 4 reviews
  • Author: Natalie
  • Prep Time: 00:15
  • Cook Time: 4:00 (chilling time)
  • Total Time: 4 hours 15 minutes
  • Yield: 8 bars 1x
  • Category: snacks
  • Method: no bake
  • Cuisine: american
Print Recipe

Description

Toasted Coconut Snack Bars! Oats, brown rice cereal, chia, flax, cinnamon and coconut in a crispy no-bake bar. Any easy + healthy snack fan will love them!

Ingredients

Scale

Instructions

  1. In a mixing bowl, stir together the oats, rice cereal, toasted coconut flakes, seeds, cinnamon, and salt.
  2. In a small saucepan (or microwave), melt the coconut butter and maple syrup together. Whisk in the vanilla.
  3. Add to the dry ingredients and mix to coat.
  4. Press firmly into a loaf pan or dish (I used this 9×6″ baking dish) lined with parchment paper.
  5. Chill for at least 4 hours until set.
  6. Slice and eat!
  7. Keep covered in the fridge for up to a week, or freeze for longer storage.

Notes

*Or 1/4 cup total of any mix of seeds you like

**You can use other nut or seed butters, but the coconut butter becomes firm in the fridge so they hold together and have the best texture with coconut butter.

Nutrition

  • Serving Size: 1 bar
  • Calories: 378
  • Sugar: 10g
  • Fat: 26g
  • Saturated Fat: 8g
  • Carbohydrates: 29g
  • Fiber: 7g
  • Protein: 9g

Keywords: vegan, gluten-free, easy, no bake, meal prep, granola, breakfast

CLICK BELOW TO PIN