Sweet Recipes for


Healthy Snacking Banana Ice Cream


2 overripe bananas ¼ tsp vanilla extract


Add-Ins: choose as many as desired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut)


1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece


Five-Minute Chocolate Truffles


Truffle 3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened


Toppings (choose a few) Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder


Add cacao powder, dates and coconut to a blender. (A bullet blender works well.) Blend until a paste is formed, which should only take a few seconds. Roll about a table- spoon or so of paste into a ball. Repeat. Choose a topping, sprinkle it onto parch- ment paper and roll date ball in it to coat.


Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.


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Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soſt-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.


Taste to determine whether any more add-ins are needed and re-blend if desired. Spoon out and serve.


Source: Certified Integrative Nutrition Health Coach Maria Marlowe


Fast, Healthy Pasta


Gluten-free bean and legume-based pastas provide more fiber and protein compared to traditional pasta, points out Marlowe. She suggests placing a steamer basket full of chopped veggies like broc- coli, cauliflower and squash over boiling pasta water for a quick pasta primavera. Add some garlic sautéed in olive oil and a little salt and pepper.


Feel-Good Foods


Serotonin boosters for better mood and digestive harmony: kiwis, bananas, pineapples, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avo- cados, Swiss chard, beets, green tea and spices like turmeric.


Dopamine boosters for better mood and memory, and warding off neurodegenerative diseases: artichokes, ripe bananas, tahini, wheat germ, almond butter, leafy greens, len- tils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes.


sonchacha/Shutterstock.com


photo courtesy of Maria Marlowe


photo courtesy of Maria Marlowe


Deborah Lee Rossiter/Shutterstock.com


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