4-Ingredient Healthy Spelt Crepes (Clean)

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I love crepes. To be honest, I probably love making crepes as much as I enjoy eating them. They’re honestly one of my favorite things to make. Call me a loser, but it’s just so cool to see the silky batter cook to form lacy edges and these beautiful, golden brown designs.

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You’ll almost always find crepes in my fridge, just because I can’t eat them as fast as I make them! I’ll usually make a large batch on Sunday and eat them for breakfast or (my current favorite snack) make banana sushi! It’s basically where you spread a generous layer of peanut butter over a crepe, add a banana, roll it up, and then cut it like you would cut sushi. I’m not sure why, but I’ve been really obsessed with that lately.

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Anyways, I tried to make these crepes a little healthier. I used to make healthy buckwheat crepes, and those are amaazing! If you’re looking for a gluten-free crepe recipe, then definitely go for that one. Anyways, these spelt crepes give you a thinner, more flavorful crepe. The ingredients for both crepes are essentially the same, but with one addition to the spelt crepes – applesauce! Yes, you heard that right. Crepes are generally made with butter. In my buckwheat crepe recipe, I chose to omit it entirely, but here, I’ve added a little applesauce, which gives the crepes a lighter consistency, but keeping them just as healthy!

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4-Ingredient Healthy Spelt Crepes

Makes approx. 10 crepes

Ingredients

  • 2 eggs
  • 1 cup almond milk
  • 1/2 cup water
  • 1 cup spelt flour
  • 3 tablespoons applesauce

Method

  1. Whisk all the ingredients together until smooth
  2. Place the batter in the fridge and allow it to rest for 1 hour, or up to 48 hours
  3. Heat a non-stick pan over medium-high heat and spray the pan with cooking oil or brush on a little coconut oil
  4. Turn the heat down to medium-low and pour 1/3 cup of the batter into the pan. Swirl the batter around so that it spread into an even, thin layer
  5. Cook until the crepe is dry before flipping it over and cooking briefly on the other side
  6. Repeat with the rest of the batter
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Sugar-Free One-Bowl Apple Oatmeal Muffins (Clean)

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I’ve posted muffin recipes before, but all of the classics – blueberry oatmeal muffins, double chocolate muffins, chocolate chip…but never apple oatmeal. In fact, I barely even have any apple recipes around here. I think it’s start I adding to that collection.

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I always seem to have too many apples in my fridge. My brother loves apples. He’d literally eat an apple every day, so we’d be perfectly fine buying a bag of apples every time we went grocery shopping (which, with me in the house, happened pretty often). Now, he’s off at college, and we seem to always have apples in the fridge. My mom tries to get me into the same healthy apple-a-day routine as my brother, but to be honest, I’m not a huge fan of apples.

Not to say that I dislike apples, but like, in terms of texture and flavor, I’m kinda meh about them. What I do love, though, is incorporating them in baked goods. Remember that apple pie I made ages ago? Yeah, that was a damn good pie and one of my favorites.

Point is, to me, apples are okay on their own, but they get so much better when combined into baked goods and paired with some good old-fashioned spices.

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I love this recipe because it’s so easy, and if you’re like me (with a fridge full of apples 24/7), you can whip these up pretty much anytime you want. The whole recipe comes together in one bowl, and only takes 5 minutes or so.

Not to mention, they’re so good for you! They’re naturally sweetened with applesauce and stevia, with only 2.9 grams of sugar per serving! That’s practically nothing. FYI – a 46g Kit Kat bar has 22g of sugar.

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Sugar-Free Apple Oatmeal Muffins

Makes 12 muffins

Ingredients

  • 1 cup old fashioned oats
  • 1 cup white whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2-1 tablespoon powdered stevia (adjust to taste)
  • 1/2 teaspoon salt
  • 1 cup unsweetened applesauce
  • 2 eggs
  • 1/4 cup coconut oil, melted and cooled
  • 3/4 cup almond or soy milk
  • 1 teaspoon vanilla extract
  • 1 medium or large apple, peeled, cored, and chopped
  • 1/4 cup chopped nuts (optional)

Method

  1. Preheat oven to 205 degrees Celsius or 400 degrees Fahrenheit
  2. In a bowl, stir together oats, flour, cinnamon, baking soda, baking powder, stevia, and salt
  3. Mix in the applesauce, eggs, coconut oil, milk of choice, and vanilla extract
  4. Stir in the chopped apple and chopped nuts, if using
  5. Transfer batter into a greased or lined muffin tin and bake for 20 minutes

Vegan Spiced Pumpkin Bars + Is My Diet Vegan? (Clean)

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As Thanksgiving grows closer and the world turns to gold, all of us are probably stocking up on pumpkin purée in preparation for all the delicious fall recipes that all the food blogs are throwing at us.

I fall (no pun intended) under both categories. Yes, I’m stocking up on pumpkin purée, and I’m also throwing a pumpkin recipe at you.

This recipe isn’t so much of a Thanksgiving dinner dessert or anything, but they’re still a great way to put all that pumpkin and pumpkin spice to good use.

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I call them bars because, well, because they’re shaped like bars. In terms of texture and taste, they actually fit better under the ‘scones’ category. Mind you, they’re don’t taste exactly like scones. Personally, I’m not a huge fan of scones – they’re dry and I couldn’t eat one without drowning down a glass of water with it. On the other hand, these pumpkin bar-scone hybrid are wonderfully moist and fluffy thanks to the pumpkin purée.

If you’re super excited about the recipe, feel free to just scroll down now to get to the recipe while I discuss a recent event regarding the seemingly perpetual, controversial topic – veganism.

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So yesterday, I conducted a workshop at my school’s Global Issue Conference. It’s a day combined with International Day, in which we all wear something of our countries, attend three workshops, and have a seriously amazing buffet of international foods (it’s everyone’s favorite part of the day. If you were there, you’d know why). Each year, we have a theme to the conference, and this year was no different -“Equality”. Naturally, the first thing my mind went to was animal equality, and so, I presented a workshop about it.

In the workshop, I outlined the hypocrisy of humankind, and how cruel and unnecessary it is for us to eat meat. If you were to see someone on the street taking a baseball bat to a dog’s head, what would you do? You’d try to stop them, of course, as you’d recognize this as a violation of the dog’s right. As earthlings, we all have two things in common: 1. We all desire to live, 2. We all want to be free of pain. The first, creates an equality between us. We all desire the same thing. However, the second desire of earthlings is broken every time we kill a harmless farm animal, thus resulting in an inequality between all animals – including us. Milk isn’t the best source of calcium, and it’s weakening our bones. 100g of t-bone steak may have a whopping 24g of protein, but that comes along with 16g of fat and 20% of your RDA for cholesterol as well.

I could go on and on and on. In fact, I did go on about this for an hour yesterday – three times, at my workshop. My audience in the first and third workshop were rather passive, but my second workshop – oh, man, there were some damn heated debates going on, which made it my favorite workshop. Being able to answer questions in support of what I believe in is a pretty incredible feeling. However, at both the first and second workshop, there was the question: “Are you a vegan?”

In the second workshop, someone who knew my Instagram account shouted out an answer for me. It was an inaccurate answer. He said, “Yeah! She is!”, and I had to gently tell him that no, I wasn’t.

For the rest of the day, guilt gnawed at me. I called out on the hypocrisy of those who want animals to have equal rights, and still eat meat, yet here I was, doing exactly that. But then I thought about my food labels. Not vegan, but flexitarian, or plant-based.

I claim to eat “plant-based”, and yes, the word has “plant” in it, but it also has “based”, indicating that my diet doesn’t consist 100% of plants. If someone were to tell you to watch a movie that was based off of a book, then you’ll understand that although they may have similar characters, setting, and storyline, this doesn’t mean that they are exactly the same. Therefore, when I say that my diet is plant-based, this implies that the majority of the food I eat are sourced by plants, but not all.

Hearing that, you may claim that I don’t care about the animals as I say that I do, but that’s not necessarily true. There are three main reasons why I don’t go full-on “vegan”, and not one of those reasons has to do with a lack of compassion for the animals.

  1. Family traditions/culture/accessibility. I live in China, my parents, grandparents, and great-grandparents (I assume) are Chinese. If I still lived in the Netherlands, then this may not be as much of an issue, but here in China, vegetarianism isn’t too common, and veganism? Practically unheard of. Then again, this makes sense, as, among multiple other reasons, the Chinese diet doesn’t consist of a lot of meat in the first place. Nonetheless, this makes it difficult for me to access some ingredients that may be common elsewhere. For instance – I only know of one single shop in this entire city that sells coconut oil. Coconut oil is a substitution for butter in tons of vegan recipes. Naturally, there’s nowhere for me to get vegan butter, either, or vegan meat. In addition, my family is incredibly disapproving of vegetarianism. They do believe that we need to eat a variety of foods in order to intake all nutrients, and that includes meat. Fortunately, this, being my main hurdle, allows me to eat vegan foods for breakfast (which I always make for myself), and whenever I have options to choose vegan foods during non-Chinese dinners/lunches.
  2. Experiences. Food is such an important part to our cultures and lives, and I strictly do not believe that diet should interfere with the experiences that life offers us. Now, I don’t mean that as killing a cow is a once-in-a-lifetime experience! No. Let me give you an example, yesterday, during the Global Issues Conference/International Day, there was some damn good food. I avoided meat where I could, but in all the excitement, there was no way that I was going to point at a cookie and ask for its ingredients, or to stop myself from grabbing a bitterballen from the Dutch food table just because it does contain meat. I put all of my food beliefs aside because I didn’t want it to ruin one of my favorite school events.
  3. Baking. This one pretty much ties back into my first point. Ingredients for many vegan foods aren’t nearly as readily accessible here in Beijing as they are in many other vegan-friendly cities. Thus, I have to use what I’m given, because (tying back into my second point), I don’t want to limit my baking. As you can tell from this blog, baking is one of the single most important parts of my life. It’s where I find peace and comfort, and it’s something that I’m incredibly passionate about and love doing, and sometimes, I have to make do with what I have.

I want to reiterate that I do choose vegan when I can, but if you can relate to any one, or perhaps even all, of the points that I made, understand that you don’t have to feel guilty for believing in something that perhaps you aren’t able to fully commit to. Take things one step at a time. I’ve almost completely cut milk and cheese out of my diet, and consume the other dairy and meat at minimal amounts.

To conclude, no, I’m not a vegan, yes, I love animals, yes, I avoid animal products, and yes, I encourage you to do the same. Oh, and yes, these spiced pumpkin bars are vegan and delicious and you should go make some right now.

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Vegan Spiced Pumpkin Bars

Makes 8 bars

Ingredients

  • 1 cup white whole wheat flour
  • 2 teaspoons ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 tablespoons ground flaxseed
  • 5 tablespoons coconut sugar
  • 1/2 cup pumpkin purée
  • 3 tablespoons soy or almond milk
  • 4 tablespoons applesauce
  • 1 teaspoon pure vanilla extract

Method

  1. Preheat your oven to 175 degrees Celsius or 350 Fahrenheit
  2. In a large mixing bowl, whisk together the flour, cinnamon, pumpkin pie spice, baking powder, baking soda, salt, flaxseed, and coconut sugar until combined
  3. Add in the pumpkin purée, milk, applesauce, and vanilla extract and fold together until just combined
  4. Transfer the mixture into a greased 8-inch square baking tin and bake for 15 minutes, or until a toothpick inserted into the center comes out clean

Healthy 5-Minute Vegan, Gluten-Free, Oil-Free Chocolate Microwave Mug Cake (Clean)

When life throws stress at you, eat chocolate. Chocolate cake. microwave chocolate cake that’s oil-free, gluten-free, and vegan-izeable. Thrown together in just 5 minutes. Eaten straight out of your favorite mug while it’s still steaming hot.

Oh, and I haven’t even gotten to the best part…

It’s healthy, too?!?

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When you’re doing all your stressin’ out, this cake ain’t gonna add any stress. Hell yeaaah.

Just so you guys know, this is a recipe from my free ebook, “Health-ified Chocolate“. In other words, if you take 5 seconds to download it, you’ll get your hands on a whole collection of recipes featuring guilt-free, nutritious chocolate recipes for all situations, whether you need comfort in times of stress, or celebration in times of success.

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Let me explain why this recipe’s so good for you. The type of flour that I chose to use in this mug cake is buckwheat flour. Why? Find out in my ebook. Jk. I’ll tell you:

Buckwheat flour is a great alternative for regular, refined, all-purpose white flour. It is gluten-free, so it can be used in place of wheat flour for those who are gluten intolerant or prefer to eat a gluten-free diet. In addition, it’s a great source of protein for vegetarians, containing a range of 11-14 grams of protein per 100g. They’re great for digestion, and reduce plasma cholesterol, body fat, and cholesterol gallstones. They’re high in B-complex vitamins, especially riboflavin (vitamin B2) and niacin (vitamin B3).

Yup.

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The rest of the ingredients are nutritious, too. Raw cacao powder is full of antioxidants. Coconut sugar, although still a sugar, doesn’t cause the infamous ‘sugar spike’ as regular cane sugar does. Unsweetened applesauce is basically just fruit that replaces any oil. Etcetera.

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Healthy 5-Minute Vegan, Gluten-Free, Oil-Free Chocolate Microwave Mug Cake

From my free ebook, Health-ified Chocolate

Makes 1 serving

Ingredients

4 tablespoons buckwheat flour

2 tablespoons raw cacao powder

2 tablespoons coconut sugar

1/2 teaspoon baking powder

1 small egg (or flax/chia egg)

2 tablespoons unsweetened applesauce

1 tablespoon soy milk (or milk of choice)

Method

  1. In a medium microwavable mug, mix together the buckwheat flour, raw cacao powder, coconut sugar, and baking powder
  2. In a separate small bowl, whisk the egg, applesauce, and milk together
  3. Pour the egg mixture into the mug and stir until fully combined
  4. Microwave on high for 90 seconds
  5. Serve hot with desired toppings (e.g. nana ice cream, berries, and cacao nibs)

Crunchy Oat-less Granola (Clean)

I adore oats in all forms. Whether it’s in the form of granola, regular breakfast oatmeal, overnight oats, classic oatmeal cookies, sugar-free blueberry pecan oatmeal muffins, or even just using oat flour, I’ll have it all.

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Then again, I know that some people don’t eat oats, which I couldn’t do, but if they did make that decision, then I get it. I’m sure there’s ways around using oats. I know that oat-less oatmeal exists, an oat-less granola probably already exists, but I decided to make a recipe for it anyways. I didn’t expect it to be that great, honestly. I thought that I’d miss the oats, but quite frankly, I didn’t that much. Don’t get me wrong, I still love my oats, but the absence of them in this recipe is hardly noticeable.

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And perhaps the disappearance of the oats lets the crunch of the puffed brown rice and nuts to shine through, which are really what make this recipe so wonderful.

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*As with all granola recipes, feel free to substitute the nuts/seeds for the nuts/seeds of your choice, as long as you keep the quantities the same

Crunchy Oat-Less Granola

Ingredients:

  • 3 cups brown rice puffs (I used Nature’s Path)
  • 1 cup pecans, roughly chopped
  • 1/2 cup sunflower seeds
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey
  • 1/2 cup applesauce

Method:

  1. Preheat oven to 180 degrees Celsius
  2. In a mixing bowl, combine the rice puffs, chopped pecans, sunflower seeds, cinnamon, and salt until fully mixed
  3. Pour in the coconut oil, honey, and applesauce, and stir in until everything is fully mixed
  4. Spread the mixture on a lined baking sheet and bake for 20 minutes
  5. Allow to cool before consuming. Store in an air-tight container.

Black Bean Chocolate Lava Cake (Clean) + Free Cookbook!

BREAKING NEWS, YOU GUYS!

I wrote a cookbook.

What? I know, I barely did any pre-publishing advertising, but anyways, you can download it for free here!

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I shouldn’t be blogging right now. I should be doing homework because I just got back home late from my MYP Celebration. I’m sorta done with the MYP (bring it on, IB), which means that I’ve done the Personal Project.

Anyways there’s this thing called the Personal Project, where students must identify something that they’re passionate about, and they’ll plan, research, and then create a product in the area. Obviously, I did mine on clean eating and baking. Therefore, I created a cookbook consisting of healthy chocolate-based recipes, as well as information on what it means to be “healthy”. Maybe you already know about how I began this journey if you’ve read my About Me page, but I’ve always loved to bake, and I’ve got to dedicate a lot of it to SORTED Food. However, most baked goods are full of sugar and butter and whatnot, which sucked, until I discovered that it’s possible to eat clean and bake delicious goods at the same time. That’s what inspired me to make my cookbook. Healthy chocolate? Could it be? Absolutely.

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I have acknowledgements at the end of my cookbook, but I’d like to give a special shoutout to my InstaFriends who I “interviewed” about why they ate the way they did. Ning, Chelsea, Hillary, Marie, and Sarah, I love you guys and thanks so much for your help x ❤

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Sorry for all the writing, I’m just really excited about this. Here’s a preview to my cookbook. I decided to share the recipe that’s on the cover of my cookbook. It’s a chocolate lava cake! Healthified? No way! (Yes way!) It’s made with black beans, which are preettyy healthy. There is dark chocolate required in the recipe, but the sugars don’t have such a negative effect on the human body (read about it in my cookbook).

I was so delighted to discover that I got that gooey, melty, chocolate center surrounded by such a soft, flavorful cake. I promise that you can’t taste the black beans.

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Once again, please please please go download my cookbook. It’s free for all and I’d really appreciate if you guys could just go look through it and maybe it could inspire you guys. I love you all x

Notes: 

Black Bean Chocolate Lava Cake

Taken from my free cookbook, Health-ified Chocolate

Makes 4 lava cakes

Ingredients

  • 1 15oz can of black beans, rinsed and drained
  • 1/4 cup honey
  • 1/4 cup unsweetened applesauce
  • 1 tsp apple cider vinegar
  • 1 egg
  • 1 tsp vanilla extract
  • 1/2 tsp sea salt
  • 1/3 cup cacao powder
  • 1/4 cup almond meal, or ground almonds
  • 1 tbsp dry stevia
  • 1 tsp baking powder
  • 25g dark chocolate, broken into 4 pieces

Method

  1. Preheat the oven to 350 degrees Fahrenheit
  2. In a food processor, process the black beans until very smooth
  3. Add in the honey, applesauce, apple cider vinegar, egg, vanilla extract, and sea salt, and pulse to combine
  4. Transfer the mixture into a medium bowl
  5. Fold in the cacao powder, almond meal, stevia, and baking powder
  6. Grease 4 ramekins or lava cake moulds
  7. Place a few tablespoons of the mixture into each ramekin/mould, and place one piece of chocolate in the center of each one. You should use about half the mixture for this step
  8. Use the remaining mixture to fill the ramekins/moulds and shake gently so that the mixture spreads out evenly
  9. Bake for 25 minutes, and allow them to cool for 10 minutes before removing them from the ramekins/moulds
  10. Serve warm