By Laura Franklin, CNP

10 easy to prepare, healthy and delicious recipes to try at home

www.uraaw.ca

Contents

2 Title of the book

1 2 3

4 5 6 7 8 9 10 11

| About the Author

| Dairy-Free Matcha “Soft Serve”

| Crispy Crunchy Plantain Chips

| Key-Lime Avocado Squares

| Crunchy Roasted Chickpeas

| Strawberry “Milkshake” Smoothie

| ”Sour Cream” and Onion Pumpkin Seeds

| Chocolate Chip Oatmeal Raisin Granola

| Coconut Goji Chia Pudding

| Wild Blueberry Paleo Muffins

| Coffee Cacao Banana Protein Smoothie

www.uraaw.ca

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

Laura is an energetic and passionate nutritional professional who practices

nutritional consulting in Toronto, specializing in family nutrition in the home

via healthy kitchen makeovers, grocery store tours and in-home cooking

demos. In addition to her practice, she works closely with U-RAAW! Custom

Health foods as nutritional consultant. Laura believes in a holistic approach

to health with an emphasis on whole foods and healthful practices that

support the body, mind and spirit.

Laura has her own food and nutrition blog, FreshandFrank.com and enjoys

employing and teaching practical steps to wellness that can be achieved and

maintained by anyone and everyone.

Laura Franklin, CNP Holistic Nutritionist

L

3 Quick and Easy Healthy Snacks and Desserts

aura Franklin received her designation of

Certified Nutritional Practitioner (CNP) from

The Institute of Holistic Nutrition in Toronto

with First Class Honours. She also holds an

Honours Bachelor of Arts degree in Media

Studies from the University of Guelph and a

Diploma in Creative Photography from

Humber College.

www.uraaw.ca 1

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

4 Title of the book

Directions: 1. Add all ingredients to a good blender* and blend on high until rich and creamy consistency is achieved. If using a Vitamix, use the black stick (called the Tamper) to continuously mash the ingredients into the blade until completely smooth. If using a Blendtec, select the “Ice Cream” setting, or use the Twister Jar. Leftovers can be re-frozen and stored, though future consistency will be more like “ice cream” than “soft serve”. Thaw leftovers for 10-15 minutes in refrigerator before serving. *For best results you want to use a high-powered blender like a Vitamix or Blendtec. If using a less powerful blender, you may have to add a little liquid, like coconut or almond milk and the final consistency may be a little different.

Ingredients:• 2 ripe, frozen organic bananas

broken up/chopped • 1 Tbsp organic Matcha green tea

powder • 1 heaping tbsp organic

wheatgrass powder • 1 tsp real vanilla extract • Pinch of Himalayan salt • Optional: • 1 Tbsp non-GMO soy lecithin

powder (for extra nutrition and creaminess)

Dairy-Free Matcha “Soft Serve”

Nutrition Fact: Wheatgrass powder is a

great source of vitamin A, C and iron.

2Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

Gluten-Free | Dairy-Free | Vegan | Paleo-Friendly | Makes 2 servings

5 Title of the book

Directions: 1. Preheat oven to 425°F.

2. Slice plantains evenly into thin “chips” using a cheese

grater, a mandolin, or by hand. If slicing by hand, just

make sure the thickness of each chip is as consistent as

possible, to ensure even baking.

3. Coat sliced plantain chips with melted coconut oil and

sea salt. The easiest way to do this is to melt the coconut

oil and hand toss the plantain, oil and salt in a big bowl

until evenly coated.

4. Spread your plantain chips onto a baking sheet in one

layer (no overlapping). Bake for 20 minutes, flipping half

way through.* *Bake until they just start to turn golden brown. Be sure

to watch them so they don’t burn. These chips are best

eaten within a few hours of baking, as they do tend to

lose their crunch when stored. If you own a food

dehydrator you can dehydrate them for 10-12 hours at

125°F and they will keep their crunch for better storage.

Ingredients:• 1-2 green plantains • Unrefined, extra-virgin organic

coconut oil, melted • Himalayan or Sea Salt to taste

Crispy Crunchy Plantain Chips

3

Gluten-Free | Dairy-Free | Vegan | Paleo-Friendly

Nutrition Fact: Plantains are a good source of potassium and vitamins A,

C and B6.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

6 Title of the book

Directions: 1. Crust: combine all crust ingredients in a food processor or a “Magic Bullet” type small blender and pulse until finely ground and mixed together. 2. Using a spoon, press crust evenly into a thin layer in the bottom of a small glass baking pan, approx. 9x3in, or something similar, keeping in mind that the bigger you go, the thinner your layers will be. 3. Filling: Blend all filling ingredients with an immersion hand blender, a food processor or a “Magic Bullet” type small blender, until creamy smooth. Add additional honey according to taste. 4. Spread filling evenly on top of crust. Place in freezer to set for 1 -2 hours. 5. Remove from freezer, cut into squares and serve.

Ingredients:Filling: • 2 ripe organic avocados • Juice from 1-2 whole fresh organic

limes (lemon also works in a pinch) • 1 tsp organic raw honey • Pinch of Himalayan or sea salt Crust: • ½ cup organic raw almonds • 6 large organic dried dates, pitted • Pinch of Himalayan or sea salt • 1 tsp organic raw honey

Key Lime Avocado Squares

4

Gluten-Free | Dairy-Free | Paleo-Friendly | Makes about 6 small squares

Nutrition Fact: Avocado is a great source of vitamin B5, B6, K, folate, and

fiber.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

7 Title of the book

Directions: 1. Preheat oven to 400°F. 2. In a large bowl, toss chickpeas in ghee/oil until evenly coated. 3. Add salt and toss again to coat. 4. Spread chickpeas onto baking sheet lined with tinfoil and bake for 50-60 minutes or until golden brown. 5. Remove from oven, let cool for about 10 minutes to increase crunch and enjoy! Optional: If you own a food dehydrator you can dehydrate them for 10-12 hours at 125°F and they will keep their crunch for storage.

Ingredients:• About 2 cups cooked organic

chickpeas • 2 Tbsp organic ghee or organic

unrefined extra virgin coconut oil, melted

• 2 tsp salt of choice; Himalayan salt, sea salt or a clean infused salt like a smoked sea salt or rosemary sea salt, etc.

Crunchy Roasted Chickpeas

5

Gluten-Free

Nutrition Fact: Chickpeas are a great source

of manganese, folate, and fiber and a good source of

protein, iron and zinc.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

8 Title of the book

Directions: 1. Add all ingredients to blender and blend on high until creamy consistency is reached. 2. Top with extra hemp hearts and sliced strawberries. Serve immediately.

Ingredients:• 2 cups organic frozen

strawberries • 2 Tbsp organic hemp hearts • A few ice cubes • 2 cups organic coconut milk (or

preferred nut milk) • 1 tsp organic raw vanilla powder • 2 tsp organic raw honey • 1/2 scoop vanilla or neutral protein

powder of choice

Dairy-Free Strawberry Hemp “Milkshake”

6

Gluten-Free | Dairy-Free | Paleo-Friendly | Makes 2 servings

Nutrition Fact: Strawberries are an

excellent source of vitamin C.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

9 Title of the book

Directions: 1. Preheat oven to 400°F. 2. Toss pumpkin seeds in a bowl with melted ghee, until evenly coated. 3. Add spices and Tamari until seeds are well coated. 4. Spread seeds evenly onto a baking sheet and bake for 2-3 minutes, watching closely. Remove sheet from oven when seeds are golden brown.

Ingredients:• 3 cups • 1.5 Tbsp organic ghee (or organic

unrefined extra virgin coconut oil) • 1 tsp organic dried dill • 1 tsp organic dried onion powder • 1 tsp gluten-free organic Tamari • Optional: 1 tsp nutritional yeast

“Sour Cream” and Onion Pumpkin SeedsGluten-Free | Paleo-Friendly

Nutrition Fact: Pumpkin seeds are a good

source of manganese, magnesium and zinc.

7Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

10 Title of the book

Directions: 1. Preheat oven to 400°F. 2. In a bowl, combine all ingredients and stir well. 3. Spread granola evenly onto baking sheet and bake for about 10 minutes or until just golden. 4. Remove from oven and let cool.

Ingredients:• 2 cups gluten-free organic oats • 2 Tbsp grassfed butter or ghee,

melted (or coconut oil) • 1 Tbsp organic chia seeds • 1 Tbsp organic maple syrup • 1 tsp real vanilla extract • Pinch of Himalayan salt • 1/2 cup dairy-free dark chocolate

chips • 1/2 cup organic raisins

Chocolate Chip Oatmeal Raisin Granola

8

Gluten-Free

Nutrition Fact: Oats are calming on the

nervous system and a great source of manganese.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

11 Title of the book

Directions: 1. Add all ingredients except honey to a mixing bowl and mix thoroughly. 2. Place mixture in fridge and let sit for at least an hour. Stir well at the 30-minute mark to ensure even consistency. 3. Remove from fridge and stir in honey. Top with extra coconut and/or goji berries!

Ingredients:• 1 cup organic nut milk (coconut,

hemp, almond, etc.) • 4 Tbsp organic chia seeds • 2 Tbsp unsweetened, dried

organic shredded coconut • 2-3 Tbsp pre-soaked organic goji

berries (soak in water for 1 hour) • 1 Tbsp organic raw honey

Coconut Goji Chia PuddingGluten-Free | Dairy-Free | Paleo-Friendly | Makes 2-3 servings

Nutrition Fact: Chia seeds are a great

source of fiber and omega 3 fatty acids.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

9

12 Title of the book

Directions: 1. Preheat oven to 350°F. 2. Add ALL blender ingredients to blender. Pulse for 30 seconds to 1 minute, until all ingredients are completely mixed. 3. Pour batter into a bowl. Add blueberries and gently fold into batter. 4. Scoop batter evenly into 12 muffin cups in your muffin tray, filling each about 3/4 full. (I recommend parchment paper cups–your muffins will never stick to these cups and they are free of any icky ingredients). 5. Bake for 30-35 minutes, until golden brown on top and firm when lightly pressed. 6. Let cool on a cooling rack.

Ingredients: Blender Ingredients: • 1/2 cup organic coconut flour • 5 organic eggs • 2 ripe bananas • 1/4 tsp Himalayan or sea salt • 1/4 tsp baking soda • 1/4 cup grassfed butter or ghee • 1/4 cup organic unrefined extra

virgin coconut oil • 1 tsp real vanilla extract Non-Blender Ingredients: • 1-1.5 cups wild blueberries

Wild Blueberry Paleo Muffins

10

Gluten-Free | Paleo-Friendly | Makes 12 muffins

Nutrition Fact: Eggs are a great source of choline, selenium, biotin and

vitamin B12.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

13 Title of the book

Directions: 1. Add all ingredients to blender and blend on high until creamy consistency is reached. Serve immediately.

Ingredients:• 2 cups organic coffee • 2 cups ice • 1/2 cup organic coconut milk (or

preferred nut milk) • 1 Tbsp organic raw cacao powder • 1 ripe organic banana • 1-2 tsp organic raw honey • 1 scoop organic protein powder of

choice

Coffee Cacao Banana Protein Smoothie

11

Gluten-Free | Dairy-Free | Paleo-Friendly | Makes 2 servings

Nutrition Fact: Cacao is a good source of

magnesium, iron and antioxidants.

Quick and Easy Healthy Snacks and Desserts www.uraaw.ca

Thank-You!We hope you enjoy our healthy recipes.

Feel free to share the recipes and the coupon code below with your friends and family.

Please tag us in any of your fabulous U-RAAW! food creations on: Instagram @URAAW Facebook @U-RAAW

Twitter @URAAW

In Health and Happiness,

The U-RAAW! Team

14 Title of the book©Quick and Easy Healthy Snacks and Desserts E-Book, U-RAAW Custom Health Foods and Laura Franklin, CNP, 2015 www.uraaw.ca

**5% OFF FIRST ORDER**

New to U-RAAW? Welcome! Please enter coupon code

“5OFF” at checkout to save.

12