Sugar-Free Baked Apple Slices


3–4 Braeburn apples*
1/2 cup unsalted butter, softened to room temperature
2 teaspoons cinnamon, plus more for sprinkling
1/2 teaspoon of apple pie spice (I used Penzeys. If you don’t have this, use approximately 1/8 teaspoon of both nutmeg and cloves, and add an extra 1/4 teaspoon of cinnamon.)
1/2 teaspoon table salt
1/4 cup “no sugar added” apple sauce
3 tablespoons freshly squeezed orange juice (bottled orange juice will be too sour)

Preheat oven to 350°.
In a small bowl, combine softened butter, cinnamon, apple pie spice, salt, and applesauce. Mash together with a soft silicone spatula until mixed thoroughly. Set aside.
Core the apples and slice them into very thin slices.
Line the bottom of a small, shallow baking dish with a single layer of apples. Spread a small amount of the butter mixture over each slice. Add another layer of apples to cover up any open spots. Spread a small amount of butter over those newer slices. Drizzle 1 tablespoon orange juice over the apples and lightly sprinkle with cinnamon.
Repeat layers until you’ve used up all your apples or filled your dish to the top. (You’ll be using the orange juice and extra cinnamon on every other layer of apple slices.)
Bake for 30-35 minutes or until apples are fork tender. Take out of oven and let cool for 10 minutes before serving.

*Braeburn apples are used because they are sweet and tart and have a lot of flavor, which is very important since we’re not adding sugar to this recipe. If you can’t find Braeburn, try Fuji or Jazz apples.

Star Mint Meringues


3 egg whites
¼ teaspoon cream of tartar
¼ teaspoon peppermint extract
⅛ teaspoon salt
¾ cup sugar
Red paste food coloring

Step 1
Preheat oven to 200 degrees F. Line a cookie sheet with parchment paper; set aside. In a large bowl combine egg whites, cream of tartar, peppermint extract, and salt. Beat with an electric mixer on medium speed until soft peaks form (tips curl). Gradually add sugar, about 1 tablespoon at a time, beating on high speed until stiff peaks form (tips stand straight).

Step 2
With a clean small paintbrush, brush stripes of red paste food coloring on the inside of a pastry bag fitted with a 1/2-inch open-star tip. Carefully transfer egg white mixture to the pastry bag. Pipe 2-inch stars 1 inch apart onto prepared cookie sheet.

Step 3
Bake for 1-1/2 hours or until meringues appear dry and are firm when lightly touched. Transfer cookies to a wire rack; let cool.

To Store:
Layer cookies between sheets of waxed paper in an airtight container; cover. Store at room temperature for up to 3 days or freeze for up to 3 months.

Nutrition Facts
Per Serving:
27 calories
total fat 0g
saturated fat 0g
polyunsaturated fat 0g
monounsaturated fat 0g
cholesterol 0mg
sodium 20mg
potassium 12mg
carbohydrates 6g
fiber 0g
sugar 6g
protein 0g
trans fatty acid 0g
vitamin a 0IU
vitamin c 0mg
thiamin 0mg
riboflavin 0mg
niacin equivalents 0mg
vitamin b6 0mg
folate 0mcg
vitamin b12 0mcg
calcium 0mg
iron 0mg.




  • 1 cup dried apples, not freeze dried
  • 1/2 cup medjool dates, pits removed
  • 1/2 cup unsalted almonds
  • 1/2 cup old fashioned oats, gluten-free if needed
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cinnamon
  • 1/8 teaspoon allspice (optional)
  • 2 tablespoons water, more if needed


  1. Soak the dates in hot water for 10 minutes. Add all of the ingredients to a food processor or high speed blender and blend until the mixture turns into a paste or dough like consistency.
  2. Scoop out heaping tablespoons of the mixture and roll into balls. Store the energy bites in an airtight container in the refrigerator or freezer.


Amount Per Serving:

Roasted Grape and Kale Salad


For the salad:

  • 1 heaping cup red grapes
  • ½ tablespoon olive oil
  • Salt and black pepper to taste
  • 1 cup farro
  • 1 bunch kale ribs removed and finely chopped
  •  cup roughly chopped candied pecans  can use regular pecans, walnuts, or almonds
  • ½ cup crumbled feta cheese goat cheese is good too

For the dressing:

  • ¼ cup olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon pure maple syrup or honey
  • 1 teaspoon Dijon mustard
  • 1 clove garlic minced
  • Kosher salt and black pepper to taste


  • Preheat the oven to 400 degrees F. Place the grapes on a large baking sheet and drizzle with olive oil. Season with salt and black pepper, to taste. Roast for 25-30 minutes or until grapes are blistered and caramelized.
  • While the grapes are roasting, make the farro. Place 1 cup farro in a fine mesh sieve and rinse with cold water. Drain. Transfer to a medium sized pot that has a lid. Add 3 cups water and a pinch of salt. Bring to a boil and then reduce heat to low, cover, and cook for 25-30 minutes, until it is softened but still chewy. If there is liquid remaining in the pot, drain it off. Fluff the farro with a fork and let cool to room temperature.
  • To make the dressing, in a small bowl or jar, whisk together the olive oil, balsamic vinegar, lemon juice, maple syrup or honey, mustard, and garlic. Season with salt and pepper, to taste.
  • Place chopped kale in medium bowl. Add the roasted grapes, cooked farro, candied pecans, and feta cheese. Drizzle with dressing and toss well. Serve immediately.
  • Note-if you don’t have farro, you can use quinoa or brown rice in this salad.

Italian Stuffed Peppers

Italian stuffed peppers are a fresh, healthy twist on a classic! Made with ground chicken, tomatoes, herbs and cheese, they’re easy and freezer friendly.


  • 4 large red bell peppers
  • 2 teaspoons extra virgin olive oil
  • 1 pound ground chicken or turkey
  • 2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • ½ teaspoon kosher salt
  • ¼ teaspoon red pepper flakes or up to ½ teaspoon if you like more spicy
  • 1 can no salt added diced tomatoes with juices, 15 ounces
  • 1 ½ cups cooked brown rice farro, quinoa, cauliflower rice, or orzo (if using orzo, undercook it slightly)
  • 1 cup shredded Mozzarella provolone (or a mix)
  • ½ cup Parmesan divided
  • 2 tablespoons chopped fresh basil


  • Preheat your oven to 375 degrees F. Lightly coat a 9×13-inch baking dish with nonstick spray. Slice the bell peppers in half from top to bottom. Remove the seeds and membranes then arrange cut side up in the prepared baking dish.
  • Heat the olive oil in a large, nonstick skillet over medium high heat. Add the chicken, Italian seasoning, garlic powder, salt, and red pepper flakes. Cook, breaking apart the meat, until the chicken is browned and cooked through, about 4 minutes. Drain off any excess liquid, then pour in the can of diced tomatoes and their juices. Let simmer for 1 minute.
  • Remove the pan from the heat. Stir in the rice (or farro) and ½ cup of the Mozzarella and ¼ cup of the parmesan. Mound the filling inside of the peppers, then top with the remaining cheeses.
  • Pour a bit of water into the pan with the peppers—just enough to barely cover the bottom of the pan. Bake uncovered for 30 to 35 minutes, until the peppers are tender and the cheese is melted. Top with fresh basil. Serve hot.


  • Keep leftovers in the refrigerator for up to 4 days or freeze for up to 3 months. Let thaw overnight in the refrigerator. Reheat gently in the microwave or oven. For easiest reheating, cut the peppers into a few pieces first so that they warm evenly.


A deliciously sweet and creamy dessert sweetened only with fruit.


  • 2 bananas
  • 1 tbsp peanut butter (optional) 
  • .5 scoops of Whey or Vegan Protein Powder (optional)
  • 1 tsp cinnamon (optional)
  • 1.5 cups natural greek yogurt


  • Add the banana, peanut butter, protein powder and cinnamon to a blender and blend until smooth
  • Add the banana puree to a mixing bowl and fold in the yogurt until mixed through.


  1. You can use brown or yellow bananas for this. The browner the banana the sweeter the yogurt.
  2. The peanut butter and cinnamon is optional. You can leave them out or replace with other additions such as vanilla or cardamom.
Nutrition Facts
Amount Per Serving
Calories 132Calories from Fat 18
% Daily Value*
Fat 2g
Cholesterol 4mg
Sodium 52mg
Potassium 369mg
Carbohydrates 18g
Fiber 2g
Sugar 10g
Protein 11g
Vitamin A 40IU
Vitamin C 5.1mg
Calcium 113mg
Iron 0.3mg



  • Preheat oven to 350F and prepare a donut pan with non-stick spray.
  • In a large bowl, stir together all dry ingredients. Add in the eggs, and apple cider. Mix until combined. Add the melted coconut oil, and honey and continue mixing.
  • Place the mixture into a large piping bag and piping batter evenly into each mold.
  • Bake for 11-13 minutes. Let cool. Dip each donut in a coconut sugar/cinnamon mixture if desired.


  • Use a preheated oven.
  • Make sure to spritz your donut molds with non stick spray.
  • For an even bolder flavor, you can reduce the apple cider down by simmering it for 20 mins. This gives an eve stronger apple taste.
  • You might notice the batter is thick, this is fine! Thicker donuts give us a more cakey bite!
  • If you don’t have a piping bag that’s fine. Pour your batter into a zipped-top bag, then cut the corner off and pipe it into the donut pan.
  • To check the doneness of these baked donuts, poke your finger into the top of one. If the donut bounces back, they are done.
  • You can add some ground nutmeg to the topping for more festive flavors.


Calories: 151kcal | Carbohydrates: 16g | Protein: 3g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 40mg | Sodium: 64mg | Potassium: 113mg | Fiber: 1g | Sugar: 8g | Vitamin A: 60IU | Calcium: 54mg | Iron: 0.8mg