Allergen-Friendly Oatmeal Cookies — Four Ways!

As the summer heat wanes and the cool mornings return, school is back in action. Parents are busy packing lunches and offering after-school snacks. With so many snack items on the market, it’s hard to pick good, affordable choices. If you throw common food sensitivities into the mix, then there really aren’t many options available. So what is a parent to do? I have a solution!

If cost is not of concern then these are some good choices. All of the below are free of the top four allergens (gluten, dairy, eggs, and nuts), and contain quality ingredients:

Four seedy coconut cookies sit on a plate next to some school supplies.

1) GoMacro Kids Oatmeal Chocolate Chip Cookie

2) DINO Bars

3) Cerebelly Bars

4) New Primal Snack Mates Meat Sticks

5) Chomps Meat Stick

However, as a mother and registered dietitian, I love to take on recipe challenges. Can I make an easy, simple, and allergen-friendly baked treat that even my preschooler approves of? Yes!

So here it is. A little oatmeal cookie, low in added sugar, made with simple ingredients, and best of all, super adaptable.

These cookies make a great addition to a balanced lunch or along with some additional protein (hummus, yogurt, cheese, meat stick) for a balanced snack. Store in an airtight container in the fridge for about five days. The cookies do tend to soften over time. To freshen up, simply toast in the toaster for a few minutes. These oatmeal cookies also freeze well in case you want to double or triple the recipe.

To show you how adaptable this recipe is, I have created a base recipe with four different options. I tried to keep the base recipe as simple as possible. However, a few more options are:

Add a tablespoon of nut or seed butter for a little extra protein and fat.
Swap out the regular sugar for coconut sugar.
Drizzle with a homemade yogurt icing for an extra special finish.

Every batch makes about 10 mini cookies. Our favorite one is the Seedy Coconut!

DRY INGREDIENTS

1 cup gluten-free organic quick oats

2 tablespoons ground flaxseed

2 tablespoons sugar

1 teaspoon aluminum-free baking powder

¼ teaspoon Redmond’s sea salt

WET INGREDIENTS

1 small banana (greenish preferred), mashed (~1/3 cup)

3 tablespoons non-dairy milk of choice (omit for the Spiced Apple version)

½ teaspoon vanilla extract

DIRECTIONS

Mix together the dry ingredients in a bowl and mix together the wet ingredients in another, larger bowl. Greenish bananas are preferred in the wet ingredients because they act more like an additional starch or binder, and provide less of a banana flavor to the cookie which allows the other ingredients to shine. Transfer the dry ingredients into the wet ingredients and stir until combined. The dough shouldn't be too wet. Turn the oven on to 375 degrees Fahrenheit and place the dough into the freezer while the oven heats up to temp. This will make it easier to scoop out the batter. Meanwhile, line a baking sheet with parchment paper.

When the oven is preheated, scoop out the dough to make 10 evenly sized cookies. We used a tablespoon cookie scoop. Press the cookies a little with a spoon or with your hand to make a more uniform “cookie” shape. Bake for 15-17 minutes. Then remove them from the oven and let them cool before handling.

VERSION ONE: Chocolate Chip

Add 2 tablespoons of chopped semi-sweet chocolate chips to the dry ingredients. Alternatively you can use mini chips to avoid chopping. Allergen caution: some semi-sweet chocolate chip brands contain added milk - so just double check!

VERSION TWO: Seedy Coconut

Add 2 tablespoons of hemp seeds (or finely chopped pumpkin seeds) and 2 tablespoons of finely-shredded, unsweetened dried coconut to the dry mixture.

VERSION THREE: Carrot Cake

Finely grate ¼ cup of carrots (the finer, the better) and add them to the wet ingredients. Add ½ teaspoon pumpkin pie spice and 1 tablespoon chopped raisins to the dry ingredients.

VERSION FOUR: Spiced Apple

Finely grate ½ of a medium apple. There will be a lot of apple juice. This will replace your 3 tablespoons of milk from the base recipe. Stir into the wet ingredients. Add ½ teaspoon of cinnamon and 1 tablespoon of finely-chopped dried apples or dried cranberries to the dry mixture.

How To Make the Easy Yogurt Icing:

Mix together 2 tablespoons of plain Greek yogurt or another thick, non-dairy yogurt together with ¼ cup powdered sugar until smooth. Spoon into a zip-close bag, cut off a small corner, and drizzle over the cookies.

Enjoy!

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Thai Vegetable Stew

by Dreena Burton, Cookbook Author and Food Blogger

February 2020

bowl of vegan thai vegetable stew with visible chucks of tofu, yams, red peppers, and herbs and veggies

This beautifully flavored Thai Vegetable Stew is brimming with vegetables and tofu in a creamy peanut-coconut sauce that is not too rich or heavy. Sure to become a favorite!

Recipe reprinted from Let Them Eat Vegan by Dreena Burton, published by BenBella Books.

Photo courtesy of Dreena Burton.

Thai Vegetable Stew

Serves 4–5
vegan, gluten-free

INGREDIENTS

3 to 4 tablespoons water
2 cups diced onion
5 medium-large cloves garlic, minced
2 to 2 1/2 cups cubed yams or sweet potatoes, peeled
1/2 teaspoon sea salt
1 teaspoon whole coriander seeds
1/4 to 1/2 teaspoon crushed red pepper flakes or more if you like the heat
1 stalk lemongrass
1 1/2 to 2 cups chopped zucchini
1 cup chopped red, orange, or yellow pepper
2 cups vegetable stock
3/4 to 1 cup water
1 13.5-ounce can light coconut milk
1/2 cup plus 1 to 2 tablespoons natural peanut butter, almond, or cashew butter
1 tablespoon tamari
1 1/2 tablespoons grated fresh ginger
1/2 to 1 12-ounce package firm or extra-firm tofu cubed, about 3/4” (see note)
6 to 8 cups fresh baby spinach leaves (see note)
2 1/2 to 3 tablespoons freshly squeezed lime juice
fresh cilantro for serving, optional
lime wedges for serving

METHOD

In a soup pot over medium heat, add the water, onion, garlic, yams, salt, coriander seeds, and red pepper flakes. Cover and let cook for 5 to 7 minutes.
While cooking, prepare the lemongrass. Cut off the lower yellow bulbous portion (about halfway), and remove the outer tough leaves (discard outer leaves along with upper portion of stalk). Using your chef’s knife, bruise this bulbous portion. Cut a few shallow slits in the stalk and then use pressure from your knife to open and bruise the stalk to help release its flavors (do not chop the stalk, keep in one piece).
Add the lemongrass, zucchini, bell pepper, stock, water, coconut milk, peanut butter (start with 1/2 cup + 1 tablespoon), tamari, and fresh ginger.
Stir through and increase the heat to bring the mixture to a boil.
Once it reaches a boil, reduce heat to low/medium-low, cover, and let simmer for 10 minutes.
After this time, add the tofu (see note) and gently stir through.
Simmer covered for another 3 to 5 minutes, or longer until yams have completely softened and can be easily squished.
Add the fresh spinach and lime juice (start with 2 1/2 tablespoons, and add more if desired), stir through and serve immediately (so spinach stays a vibrant green color).
Taste, and if you’d like a full peanut flavor, add the remaining 1 tablespoon of peanut butter, or more if desired.
Remove piece of lemongrass before serving.
Serve garnished with fresh cilantro if desired, and with a lime wedge to squeeze juices on individual portions.

TOFU NOTE

You can choose to use either the full package of tofu or a lesser amount to your preference. If you’d like a very substantial stew, use the full package (or most of it). If you’d like a lighter stew with fewer pieces of tofu, use roughly half of the package, and refrigerate the remaining tofu (tightly wrapped in plastic).

SUBSTITUTION IDEA

If you don’t care for tofu, add a can of black beans, rinsed and drained; roughly 1 3/4 to 2 cups. The beans will give similar hearty substance as the tofu.

SPINACH NOTE

Do not add the spinach until just ready to serve. If making this soup ahead of time, omit the spinach and then reheat soup, adding the spinach at the last minute and serve!

About the Author

photo of dreena burton seated in our home

Dreena Burton is one of the pioneering vegan cookbook authors. Vegan for more than 25 years, Dreena is also a mom to three “weegans.” She has charted her journey as a plant-based cook and mother of three through five bestselling cookbooks, including her most recent and beloved title Plant-Powered Families. Dreena has also collaborated with renowned plant-based physician Dr. Barnard on The Cheese Trap, and co-authored their most recent Cookbook for Reversing Diabetes.

Specializing in oil-free, whole-foods vegan recipes, Dreena’s secret ingredient is her passion. Reputed for reliability, her recipes bring whole foods together in unexpected ways to yield delicious flavors and rich textures. Dreena’s recipes are regularly featured by groups including Forks Over Knives, Engine 2 Diet, UC Davis Integrative Medicine, Kris Carr, Blue Zones, The Humane Society, and The Food Network.

Connect with Dreena’s online kitchen and community at www.dreenaburton.com.

Your Guide to a Diet-friendly Holiday Feast

If your holiday menu needs to accommodate many different dietary restrictions this year, don’t fret! Thanksgiving dishes are endlessly adaptable and diet-friendly dishes can feel just as indulgent as any traditional fare.

If you're stumped—or simply overwhelmed—by the myriad dietary restrictions you need to meet, we've got you covered! We compiled a list of main dishes, sides, and desserts sure to please everyone at your table.

We've vetted these dishes to make sure there aren't too many hoops to jump through. You'll be able to find everything you need at your local food co-op, and there will be no food processors or niche kitchen gadgets involved. Hooray!

Vegan

Vegans often get the short end of the stick when it comes to this holiday classic! Even though they are a veggie-based dish, mashed potatoes typically come laden with butter, cream, and cheese making them a no-go for the vegan at your table. But these Roasted Garlic Mashed Potatoes from Love & Lemons are so creamy and delicious, you won't miss dairy one bit!

A teal bowl of orange butternut squash risotto

Vegetarian

If you need a hearty main dish that says "Thanksgiving" but is meat-free, this Roasted Butternut Squash Risotto is it! Unlike traditional risotto which requires a lot of time and attention, this risotto uses nutty brown rice and it is baked (yes, baked!) in the oven, so it only requires a few minutes of stirring at the end. It will be a crowd pleaser among vegetarians and meat eaters alike.

Whole30

That charcuterie board might not be the best hors d'oeuvre for your Whole30 guests, but these easy Sausage and Cranberry Stuffed Mushrooms with Sage are a perfect pre-dinner snack brimming with fall flavors. Bonus: They're also gluten free and paleo!

Keto

Folks following the keto diet are supposed to steer clear of many Thanksgiving staples: sweet potato pie, mashed potatoes, roasted root veggies, apple pie...the list goes on. But Keto Green Bean Casserole is here to save the day! Your keto guests can indulge in this Thanksgiving classic while keeping on track with their diet.

Paleo

No need to leave your Paleo pals behind once dessert is served! This Paleo Pumpkin Spice Cake will be a hit with everyone at your table. It uses gluten-free cassava flour and it's sweetened entirely with honey. Intimidated by the height? Don't be. There are instructions for your typical single-layer cake in the recipe, which isn't to deter you from making a layer-cake if you wish—the sky is the limit!

Gluten Free

We would be remiss to discuss Thanksgiving without talking about stuffing! Traditional stuffing is about as un-diet-friendly as it gets, but this Gluten-Free Stuffing will satisfy even the pickiest stuffing eaters among us. The recipe offers dairy-free and vegan options too!

Time Saver: Olivia's Gluten-Free Rosemary & Sage Stuffing Mix

Cashew Orange Date Balls

by Alissa Segersten, Cookbook Author and Food Blogger

If you are in the mood for a sweet snack, this recipe can be whipped up within 10 minutes! I like to have a container of some sort of nut-date ball in the refrigerator for my children to pack in their school lunches. One ball serves as a sweet treat and also a good dose of protein and healthy fat.

Recipe reprinted with permission from Nourishing Meals. Photo by Alissa Segersten.

Keep a stash of these healthful treats on hand.

Cashew Orange Date Balls

Yield: 1 dozen balls
vegan • gluten-free • no refined sugar

INGREDIENTS

1 1/2 cups raw cashews
1 cup medjool dates, pitted
2 tablespoons coconut oil, softened
1 teaspoon orange zest
pinch sea salt
unsweetened shredded coconut

METHOD

Place the cashews into a food processor fitted with the “s” blade. Process until very finely ground, then add the dates, melted coconut oil, orange zest, and salt. Process again until the dates are very finely ground and the mixture begins to form a ball.
Take small handfuls of the cashew-date mixture and form small balls. Roll each ball in the shredded coconut. Transfer to a glass storage container and place in the refrigerator for up to 2 weeks.

About the Author

alissa segersten of whole life nutrition and nourishing meals

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

Raw Vanilla White Chocolates

by Alissa Segersten, Cookbook Author and Food Blogger

white bowl filled with white chocolates make in various shapes with a pretty design on top

Recipes reprinted with permission from Nourishing Meals (October 2016). Photo by Alissa Segersten.

I have a special treat for you—a healthy recipe for raw white chocolate!

This recipe uses just a few ingredients and is dairy-free. Traditional white chocolate usually contains sugar and milk solids, along with cacao butter. My recipe uses raw honey and raw cashew butter, as well as raw cacao butter.

If you can’t handle the buzz dark chocolate gives you then try this recipe. It’s caffeine-free but still has some of the feel-good compounds found in chocolate.

Raw Vanilla White Chocolates

Yield: about 60 bite-sized white chocolates
dairy-free • gluten-free • no refined sugar

INGREDIENTS

1 cup melted raw cacao butter (about 8 ounces)
3/4 cup raw cashew butter
4 to 5 tablespoons raw honey
1 teaspoon raw vanilla powder
pinch sea salt

METHOD

Melt the cacao butter over the lowest heat possible. Add to a blender along with the raw cashew butter, honey, vanilla powder, and salt. Blend on high until smooth.
Pour liquid white chocolate into candy molds or a glass bread pan lined with parchment paper. Before filling, place candy mold or bread pan onto a cookie sheet (this way you can easily transfer it to the freezer).
Freeze the candy molds or bread pan for 30 minutes.
Remove from freezer and pop white chocolates out of the molds or remove the parchment and block of white chocolate from bread pan and cut into squares with a sharp knife.
Freeze chocolates for storage.

OPTIONAL FILLING

2 tablespoons raw almond butter
1 tablespoon raw cacao powder
2 to 3 teaspoons raw honey

METHOD WITH FILLING

Add the filling ingredients to a small bowl and stir with a fork until combined.
Roll 1/2 teaspoon-sized portions in your hands.
Fill the candy molds 3/4 full with the liquid white chocolate mixture. Drop in each ball of filling.
Fill each candy mold the rest of the way with the white chocolate.

NOTES

You can vary this recipe by omitting the vanilla and adding 1 teaspoon peppermint extract for peppermint candies. You can also try adding either 1 teaspoon of organic lemon or orange flavoring in place of, or in addition to, the vanilla powder. You can also make a filling for the chocolates (see optional filling above). These white chocolates do best stored in the freezer or refrigerator, otherwise they begin to get soft at room temperature.

About the Author

Learn more at nourishingmeals.com.

Made with Love in the Co-op Bakery

The Co-op bakery team makes every recipe by hand—cracking every egg, decorating every item, and packaging every dessert to make each treat as beautiful as it is delicious.

Like all our housemade sweets and savories, every syrup, frosting, ganache, and embellishment is 100% free of artificial colors, flavors, and GMOs.

Valentine's Day bakery orders accepted through Monday, February 11.

Bleeding Heart

two small square chocolate cakes with hearts on top with roses and forks

Our perennial Valentine’s Day (or any day) favorite. Moist, scratch-baked chocolate cake filled with our housemade raspberry sauce made with local berries, enrobed in vegan housemade chocolate ganache, and finished with a chocolate drizzle.

It is sure to capture you or your valentine’s heart.

Like all the housemade sweets and savories from our bakery, every syrup, frosting, ganache, and embellishment is 100% free of artificial colors, flavors, and GMOs.

Local raspberries and fair trade chocolate are the perfect combo.

It's vegan. Really. We swear.

Two Hearts Cheesecake

An adorable rich and creamy vanilla mini cheesecake decorated with two raspberry sauce hearts.

Beware! Due to extreme deliciousness you may want to buy two to ensure sharing.

This gluten-free cheesecake features local dairy and eggs. The raspberries are from Barbie's Berries in Ferndale!

To maximize flavor and freshness, we make our delicious gluten-free graham crust in house from scratch.

I Heart You & Chocolate Cake

chocolate cake made with love from bakery

A perfect dessert for sharing with a valentine.

Our unabashedly delicious chocolate cake is covered with our decadent housemade chocolate ganache and beautifully decorated for a love-inspired day.

Colored icings are created in-house using plant-based, all-natural products that are 100% free of corn syrup and synthetic dyes.

Made with fair trade chocolate and organic flour, sugar, and eggs.

Storm Cloud Cake & Cosmic Cupcakes

gluten-free storm cloud cake from the coop bakery is layers of chocolate cake layered with raspberry filling and vanilla whipped creama

Storm Cloud Cake has irresistible layers of gluten-free chocolate cake with raspberry filling and vanilla whipped cream.

gluten-free and vegan cosmic cupcakes are delicious yellow cake festively decorated to suit every season

Cosmic Cupcakes are dreamy vegan and gluten-free delights colorfully adorned by the Co-op bakery team to suit every season.

Raspberry Vanilla Cheesecake & Chocolate Pot de Crème

Our New York style cheesecake—kissed with hints of vanilla and raspberry—when paired with Chocolate Pot de Crème is dessert perfection!

Both irresistible treats are gluten-free.

single slice of pot de creme chocolate dessert

What is chocolate pot de crème? It’s not mousse, it’s not cake, it’s a melt-in-your-mouth chocolate dream come true!

The bakery team is skilled at hand-decorating and can fulfill nearly any heart's desire with a custom order.

Harvest Apple Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple Harvest Apple Crisp recipe will hit the spot.

Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

Photo by Selva Wohlgemuth

Harvest Apple Crisp

(gluten-free and vegan)
Serves 8

Nutritionist Tips: Keep the peel on the apples because they increase the gut-friendly fiber in this recipe. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

FILLING INGREDIENTS

5 medium apples, thinly sliced
1 cup frozen blueberries
1 orange, juiced
1 tablespoon sugar
1 tablespoon arrowroot powder
1 teaspoon ground cinnamon
½ teaspoon vanilla extract
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
1/3 cup chopped hazelnuts
1 tablespoon white rice flour
2 tablespoons sugar or coconut sugar
½ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons butter, ghee, or coconut oil, melted

METHOD

Preheat your oven to 350 degrees F.
In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes.

Meanwhile make the streusel:

Combine the rolled oats, hazelnuts, rice flour, sugar, cinnamon, and salt. Stir to combine, pour in the melted butter, and mix until evenly distributed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20–25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of whipped cream, vanilla ice cream, or plain yogurt.

Nutrition (per serving): 180kcal, 30g carbs, 5g fiber, 7g fat, 2g protein.
Add 50kcal for 2 tablespoons whipped cream.

More Recipes from Selva

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Decadent Chocolate Avocado Mousse

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

For all you chocolate lovers out there, this one is for you.

This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied.

Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Photo by Selva Wohlgemuth

Decadent Chocolate Avocado Mousse

(gluten-free and vegan)
Makes 5-6 servings

Nutritionist Tips: It tastes best if made the night prior to allow the flavors to intensify. Find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

INGREDIENTS

¼ cup dark chocolate chips (I get mine in the bulk section)
2 ripe large avocados
¼ cup extra dark cocoa powder (make sure to get the extra dark)
5 tablespoons maple syrup
2 pinches sea salt
1 teaspoon vanilla extract
2 tablespoons soymilk (any other milk will do too)

VARIATIONS

Mint: Add 1 teaspoon organic peppermint extract

Spiced Thai Ginger: Add 1½ teaspoons ground ginger and ¼ – ½ teaspoon cayenne (per your preference)

Vanilla: Add an additional teaspoon vanilla extract

METHOD

Set up a small double boiler by filling a small saucepan with a little water and placing a small ceramic bowl inside. Put the chocolate chips inside the bowl and heat the saucepan over medium to melt the chocolate.
Meanwhile, add the avocados, cocoa powder, maple syrup, sea salt, vanilla, soymilk, and additional spices to your food processor. Blend until smooth. Add the chocolate when melted and continue to process until smooth. You may need to scrape down the sides with a rubber spatula.
Spoon the creamy smooth mousse into a glass bowl, cover and refrigerate 4 hours or overnight to allow the flavors to develop and the mousse to set. Garnish each serving with chocolate shavings and a strawberry. You can even go an extra step and serve the mousse with a dollop of whipped coconut cream or regular whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Ask the Nutritionist

Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS

4 cups fresh or frozen berries
2 tablespoons sugar
1 tablespoon arrowroot powder
½ teaspoon cinnamon
¼ teaspoon cardamom
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
¼ cup chopped pecans
2 tablespoons dry shredded coconut (unsweetened)
1 tablespoon white rice flour
1 tablespoon sugar
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons coconut oil/butter or ghee, melted

METHOD

Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

June Staff Pick and New Items

Brazi Bites in Brazilian Cheese Bread Garlic Asiago and Cheddar Parmesan

Tuscon Tamales in green corn blue corn jalapeno cheese black bean and green chile pork

Tucson Tamales
$6.49/package of two tamales

Unwrap some happiness and enjoy Tucson Tamales. Every tamale is hand rolled and gently steamed. The masa is made with organic and non-GMO corn and non-GMO expeller pressed canola or sunflower oil instead of lard. Gluten-free. In the frozen section.

green chile pork & cheese tamales, jalapeno & cheese tamales, black bean & cheese tamales, green corn tamales, blue corn & veggie tamales (vegan)

Grillo's Pickles Italian dill spears and chips bread and butter flavor and hot

Grillo's Pickles
$6.26/pint bread & butter chips and Italian dill chips
$7.49/quart Italian dill spears and hot Italian dill spears

Grillo's Pickles recipe originated in Italy and has been passed down in the Grillo family for over 100 years. Hand-packed with crunchy cucumbers, fresh (never frozen!) white California-grown garlic, and fresh-cut dill. Grape leaves are used as a preservative for a natural crunch without any chemicals.

Gluten-free, vegetarian, vegan, kosher.

Forager cashewgurt organic yogurt alternative in lemon blueberry and strawberry

Forager Project Creamy Dairy-free Cashewgurt
$1.99 each (5.3 ounces)

No tricks, no flourishes, just what nourishes. A yogurt alternative that is rich in probiotic goodness. Certified organic, non-GMO, kosher and free of lactose, gluten and soy.

wild blueberry, lemon, strawberry, vanilla

DRY INGREDIENTS

WET INGREDIENTS

DIRECTIONS

VERSION ONE: Chocolate Chip

VERSION TWO: Seedy Coconut

VERSION THREE: Carrot Cake

VERSION FOUR: Spiced Apple

How To Make the Easy Yogurt Icing:

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

by Dreena Burton, Cookbook Author and Food Blogger

February 2020

Thai Vegetable Stew

INGREDIENTS

METHOD

TOFU NOTE

SUBSTITUTION IDEA

SPINACH NOTE

About the Author

Vegan

Vegetarian

Whole30

Keto

Paleo

Gluten Free

by Alissa Segersten, Cookbook Author and Food Blogger

Cashew Orange Date Balls

INGREDIENTS

METHOD

About the Author

by Alissa Segersten, Cookbook Author and Food Blogger

Raw Vanilla White Chocolates

INGREDIENTS

METHOD

OPTIONAL FILLING

METHOD WITH FILLING

NOTES

About the Author

Bleeding Heart

Two Hearts Cheesecake

I Heart You & Chocolate Cake

Storm Cloud Cake & Cosmic Cupcakes

Raspberry Vanilla Cheesecake & Chocolate Pot de Crème

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Harvest Apple Crisp

FILLING INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Recipes from Selva

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Decadent Chocolate Avocado Mousse

INGREDIENTS

VARIATIONS

METHOD

More Healthy Desserts

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Low FODMAP Double Berry Pecan Crisp

INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Healthy Desserts

Ask the Nutritionist

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