Sunflower Butter Balls

Sunflower butter balls.  Oh how I love thee.  These heavenly little bites are so delicious and so addicting that I honestly have a love-hate relationship with them.  Sure, they are full of nutritious, wholesome ingredients, but eating a whole batch ( you read that right, a whole batch) in one sitting pretty much cancels out all the health benefits.  I love to work out, but I don't need to be devouring an entire plate of sunflower butter balls to undo all the hard work I put in.  I know what you're thinking.  Sunflower butter balls?  They can't be that good.  You're right, they're not.  They're better than good.  They are demolish an entire batch good.  Hide them in the back of the freezer so no one else can eat them good.  Please, don't take my word for it, make a batch, stick them in the freezer and decide for yourself.  If you don't go back for seconds and thirds, I admire and commend your self-control.


This particular recipe was born out of necessity.  My youngest son Dylan was experiencing sensitivity to foods I was eating through my breast milk.  After eliminating various foods, I ultimately ended up doing a total elimination diet.  It was torture for me but an instant cure for my little man. For what seemed like an eternity I lived on a severely restricted diet.  Then slowly, I started adding foods back in, one at a time, waiting four or five days in between to ensure that if he did react to something new I had eaten, I would know which one was the culprit.  Luckily, the first few additions were added without any adverse reaction.  Then I tried kale, and oh boy, did Dylan react.  So now I knew, I wouldn't be enjoying kale for quite some time.  On the total elimination diet, the method of adding foods back in is simple.  You start with the ones least likely to cause a reaction, like oats, beets, and bananas, and work your way up the list. 


After two months of having nothing sweet to speak of, except for fruits, I was dying for something that even loosely resembled a treat.  I eat extremely well but I have never been known to deny myself a sweet treat.  I just try to be smart and choose healthy options.  I had been making peanut butter balls for some years now, they are Jayden's absolute favorite.  They are ridiculously easy and quick to prepare, consist of ingredients I always have on hand, and are really good for you.  Oh, and they taste amazing!  But peanut butter is one of the last foods I can try, as it is one of the top 8 most allergenic.  What was a woman in desperate need of some wholesome sweets to do? 


Luckily, sunflower seeds were one of the first things I had successfully added back into my diet and oats had already passed the Dylan test.  Then it hit me.  I could use sunflower butter instead of peanut butter and I would have a revised edition of my favorite treat!  My excitement was hard to contain.  Excitement over sunflower butter balls?  Pathetic, I know. But just wait until you try them and then imagine sinking your teeth into these scrumptious little bites after months of eating the same bland food, day in and day out.  I was in heaven.


And that is where my tumultuous relationship with these tasty treats began.  I found myself going through jars of sunflower butter at an alarming rate.  I think at my worst I may have polished off two jars in one week!  And it wasn't just me.  I passed this recipe onto my best friend, who had been using sunflower butter for quite some time because her daughter attends a peanut free school.  The day after I gave her the recipe, I woke up to a verbal chastising on Facebook.  She too had discovered how hard it was not to gorge herself on these little goodies.  She demanded to know why on Earth I had introduced her to these heavenly morsels.  She begrudgingly admitted that her husband had to intervene and force her to stop eating them.  These sunflower balls may look innocent enough, but they have already brought two health conscious women to their knees.


Sunflower butter balls are wonderful for those wanting peanut free alternatives or people looking for healthier options when it comes to dessert.  Their high protein content and natural honey make them perfect for a pre or post workout snack.   Not to mention, they are a favorite amongst kids and a simple recipe that they can help make.   Just don't say I didn't warn you, these puppies are addicting.  They are best kept in the freezer, I've tried them in the refrigerator and straight from the bowl (shocker!) but both the texture and taste are best when frozen.


Sunflower Butter Balls


1 c sunflower butter  ( you could also use peanut butter or other nut butters)
1 c honey  (preferrably raw)
2 c rolled oats
2 c crispy brown rice cereal  (Barbara's, Erewhon and even Rice Krispy's make a brown rice cereal)


Mix sunflower butter and honey together in large bowl.  Add in oats and rice cereal until incorporated. 


Moisten hands with water to keep mixture from sticking and form into 1" balls.


Place in freezer and once they harden, transfer to a Ziploc bag where they will keep for a month or more, but I guarantee you won't need to worry about that!

No Bake Brown Rice and Oat Crispy Treats

I am always on a quest to find treats that I can feel good about feeding to my family.  I admittedly have a HUGE sweet tooth, and I love when I find recipes that I too can indulge in without feeling guilty.  Rice crispy treats have been a favorite of mine since I was a kid.  I love the texture and the taste.  But refined cereal and gooey marshmallows don't necessarily fit into my nutrition mantra.  I've managed to make them healthier over the years by using brown rice cereal and adding ground flax and they were delicious as well as much more nutritious.  This time I wanted to up the nutrition value even more so I added oats and peanut butter.  The result- a cross between an chewy granola bar and a rice crispy treat.  Can you say yum????  And don't forget, these bars may taste and look like dessert but they are full of omega 3 fatty acids, protein, fiber, and a whole slough of vitamins and minerals.  Tastes good.  Good for you.  That's my goal with everything I make.

These are a great treat to let the kids help with, Jayden did all the scooping, pouring and mixing.  Of course, quite a bit of the mixture found its way into his little mouth along the way, but what fun is cooking if you can't sample the goods?  Another reason these treats are a favorite of mine is because they are so easy to make and I don't have to turn on the oven.  I can whip up a batch in ten minutes, and being 41 weeks pregnant, (yes you read that right- 41 weeks!) I'll do anything if it can save me some time and doesn't require a lot of energy, because right now I'm short on both.  As you can see from the picture I added mini chocolate chips to this batch.  Normally I make them without, but since Jayden is about to become a big brother in a matter of days, I figured we could make an extra special treat this time. 

Brown Rice and Oat Crispy Treats

1 3/4 c oats  ( you can use rolled or quick cooking)
1 3/4 c brown rice cereal  ( I use Erehwon)
1/4 c ground flax seed
1/2 c honey, brown rice syrup, agave, or corn syrup  ( I use 1/4 c honey and 1/4 c brown rice syrup)
1/2 c brown sugar
1/2 natural peanut butter
1 t vanilla

Other variations to try:

1/4 c mini chocolate chips, put in freezer for 30 minutes before mixing in to prevent melting
1/2 c raisins
1/2 c chopped nuts or seeds

Lightly grease 11 x 7 inch pan. You can use a 13 x 9 but you will end up with a thinner bar.

In a large mixing bowl combine cereal, oats, and flax.

Combine honey, brown rice syrup, and brown sugar in a saucepan over medium heat.  Stir until mixture just comes to a boil.  Remove from heat and stir in peanut butter and vanilla.

Pour mixture over dry ingredients and mix well until combined.  If adding any additional ingredients, do so now. 

Transfer mixture to prepared pan and press mixture down evenly.


Put in refrigerator for an hour to set up.  After that, they can be stored at room temperature in an airtight container for a week.

Turn out onto a cutting board and cut into desired size bars.

Fudge Popsicles

Summer is in full swing around here.  We have spent every afternoon this week playing in the water.  Although an air-conditioned house is very appealing to me in my pregnant state, I can't keep my son inside for the life of me.  Everyday following nap time, he requests a rocket popsicle and the sprinklers turned on.  Yes, those rocket pops I posted a few days ago are a huge hit with him.  Ever since I made them and the weather turned freakishly hot, they are his favorite afternoon snack.  Normally, I wouldn't even think of letting him have a popsicle for a snack, but they are made with fresh fruit, and it's summer for goodness sake.  Summertime as a kid means getting to do special things, like staying up late, running through the sprinklers, and eating popsicles for a snack.  Rocket pops may rank high on his list,  just as they did when I was a kid, but as an adult, a new frozen treat has taken their place- the fudgesicle.  Creamy, rich, chocolaty, and oh so satisfying.  I love them because they are indulgent without being overly sweet.  They are the perfect treat to end the day with.   


I have tried almost all the Fudgesicles in the markets, and most are really good.  I merely wanted all that chocolaty goodness minus all the junk.  Look on the back of a box of your favorite fudge pops and you'll likely see a laundry list of ingredients including, sodium chloride, maltodextrin, polysorbate 80 & 65, and artificial flavorings.  Those kind of ingredients belong in a chemist's lab, not in my family's mouths.  The solution?  Gotta make some homemade fudge pops.  A lot of the homemade fudgesicle recipes I came across either were made with pudding mix or had corn syrup or cornstarch in them.  The corn syrup helps the pops not to become too icy, but I found that agave syrup works just as well.  As for the pops made with pudding mix, I am sure they taste really good, but pudding mix is just cocoa powder with lots of junk mixed in- just the thing I was trying to avoid.  Plus, I was trying to make a fudge popsicle entirely from scratch, so those were out.  I think you will find these fudgesicles creamier than any of their grocery counterparts and they are so easy to make. 


I let Jayden be the first to sample them, since he helped me make them the day before and was impatiently waiting for them to harden up in the freezer overnight.  I knew he would love them, what three year old wouldn't love a frozen, chocolate popsicle on a warm summer afternoon?  He graciously allowed me to have a bite, although he said it needed to be a "very small one mom", and I must admit I thought about those pops for the rest of the day.  I could hardly wait until after dinner to indulge myself.  Sinfully creamy, perfectly fudgy, and adequately sweet, I will never buy fudge pops from a box again.

Fudge Popsicles

1 c skim milk ( I used 1%)
1 c heavy cream
1/2 c cocoa powder
2/3 c sugar
2 T agave syrup
1 t pure vanilla extract

Place milk, cream, cocoa, sugar, and agave in a heavy saucepan over medium heat.  Bring slowly to a simmer, stirring frequently to dissolve cocoa powder and sugar.  Do not let the mixture boil or it will scald.  Remove from heat and stir in vanilla extract.  Let mixture cool slightly before pouring into molds.  Freeze for at least 4 hours, or overnight. 

Pops can be stored for one week in freezer, but I doubt they will stick around that long!  This recipe yielded 8 popsicles, though amount will vary depending on the size of your molds.

Date Bars

Truth be told, before I made these date bars, I had never tried a date in my life.  I had been reading all about their health benefits, so I bought some for my son.  I cut them lengthwise and filled them with cream cheese for his snack.  I used them to sweeten recipes instead of sugar.  Then I stumbled upon a date bar recipe and began tweaking it.  They came out of the oven smelling divine, but I was a little hesitant to try them.  See, I am all for making my son try new things, but I can be a bit reluctant at times.  I had tried his cream cheese filled dates and was not thrilled.  They were way too sweet and had a strange texture.  Still, I was up for the challenge as these bars did smell quite scrumptious.

Okay, if we're being totally honest here, I had Jayden try them first.  I have a bad habit of making him the guinea pig.  He took one bite.  And then another.  He looked at me and said "deese are dood mommy".  Translation: these are good!  I summoned up my courage and grabbed a bar.  I took a small bite and was pleasantly surprised.  The date flavor was mellow and sweet.  The oats made for a chewy, crumby topping.  I was converted!  I may not eat dates by the handful, but I will gladly eat a date bar anytime. 

Dates are rich in iron and vitamins and minerals.  They are often referred to as nature's candy and can be used to sweeten desserts and drinks.  They can be a wonderful addition to smoothies and of course are great in baked goods like muffins and these bars.

Date Bars

1 1/2 c water
1 1/2 c chopped, pitted dates
1 t vanilla

1 c unbleached, all-purpose flour
1/2 c whole wheat flour
1 c packed brown sugar
1 c old-fashioned oats
1 1/2 t cinnamon
1/2 t baking soda
1/2 t salt
3/4 c room temperature unsalted butter, diced

Preheat oven to 350.

Grease a 8x8 pan and set aside.

Simmer 1/2 c water and dates for 10 minutes.  Let cool and add in vanilla.

Combine flours sugar, oats, cinnamon, baking soda, and salt in a large bowl.  Add diced butter and rub between hands until moist clumps form. 

Press half of the oat mixture into pan.  Spread dates over and then sprinkle the rest of the oat mixture on top.  Press down slightly.

Bake 40 minutes.  Cool on rack and cut into bars.

Peanut Butter Balls

Healthy candy??  Does such a thing truly exist?  I am always on the lookout for healthy snacks and treats that my whole family can enjoy.  I still find it hard to believe some of the junk I see kids eating these days.  There is such a wealth of information available today about the importance of nutrition, especially in the younger, formative years of childhood that I wonder why we are still polluting our kids systems with processed garbage.  Unfortunately, not everyone is aware of how imperative proper nutrition is for our children.  Especially in the first five years, as their brains are developing at an amazing rate, it is vital that they are provided with all the essential vitamins and minerals to ensure proper growth of the body and brain.  Not to mention, a healthy start in life lays the foundation for a lifetime of healthy choices.  Does this mean we have to deprive our kids of sweet treats?   Of course not.  There are plenty of healthy options out there that taste just as good as the stuff on the shelves and are much more nutritious.

Okay, I have to admit it.  These are not just for the kids.  I have an insatiable sweet tooth, and as clean as I try to eat, I want dessert after dinner and  I don't think I should have to deprive myself.  I just have to look harder to find recipes that can satiate both my desire to eat nutritious food and my relentless craving for sweets.  These little peanut butter balls do just that.  Plus, I love that they are bite size, so I can have a few without feeling the least built guilty.


This recipe is wonderful for a few reasons.  These peanut butter balls really do have the same flavor as the popular peanut butter cups.  If you like those, you will love these.  I love that they have no refined sugar, only pure, natural honey.  They are packed with protein and whole grains so I feel great giving them to my son and I don't have to feel guilty about indulging on a few myself.  So whether you're looking for healthier options for your kids, or for yourself, these peanut butter balls are a must try! 

Aside from being a healthy treat, this is a wonderful recipe for the kids to make with you.  It  consists of only a few ingredients, requires no cooking, and it involves lots of pouring and stirring, which my son loves!  This time in particular he ate quite a bit of the mixture as he was stirring it, but hey, that's part of the fun!  So roll up your sleeves, get your kids in the kitchen,  and whip up this quick and nutritious treat!

A little useful information about the nutritious ingredients in these peanut butter balls:

Peanut Butter:  Peanut butter is an excellent source of protein.  It contains good amounts of potassium, phosphorous and magnesium.  It also provides lots of iron, calcium, zinc, manganese and selenium.  It is high in niacin, vitamin B3 and vitamin E.  While it is high in fat, peanut butter contains monounsaturated and polyunsaturated fats: the healthy kinds of fat our body needs.  It has good amounts of vitamin k, riboflavin, thiamine, folate and pantothenic acid.  It is also a good source of dietary fiber, helping you to feel fuller longer.

Oats:  a whole grain that provides lots of soluble fiber.  It helps to reduce cholesterol and is a good source of calcium, vitamins A and B, and iron and can reduce the risk of heart disease.  Consuming oats helps control insulin levels and glucose in the blood.  It contains many phytochemicals that can reduce the risk of certain cancers.  Oats have been shown to have positive effects on the dental health in children.  It contains magnesium and potassium along with B- complex vitamins.  It is a good source of non-animal protein and contains beta glucan which can help in healing by speeding up the response to infection.

Honey:  has been used for thousands of years for it's anti-bacterial properties, as a good energy source, and to treat a variety of medical conditions, like soothing a cough.  It is nature's sweetener, and it contains amino acids, antioxidants, complex carbohydrates and enzymes.  It helps in cleansing the blood and helps circulation.  It's anti-microbial properties are wonderful for healing wounds and healing acne.  It contains healthy bacteria which aid in digestion and it's complex carbohydrates have been shown to improve athletic performance.

Peanut Butter Balls

1 1/4 c old fashioned oats

1/2 c organic, all natural peanut butter

1/2 c raw honey

shredded coconut

cocoa powder

crushed cereal, we used plain Cheerios

Other tasty items to use for coating:

powdered sugar
crushed graham crackers
wheat germ
any other type of cereal

Grind the oats in a food processor until it becomes a fine powder.  Mix peanut butter and honey in a bowl and blend well.  Add oats and stir until combined.  Roll mixture into balls.  You can make them as big or as small as you like.  Roll balls in coating of your choice.  They taste extra good after you freeze them, just make sure to take them out a few minutes before eating, so they can thaw a bit.

You can store in refrigerator for up to a week.  We like to freeze them, where they can last up to 3 months. 

                                                                                                                                                                                 

Pumpkin Pie Playdough

I'm sure some of you are wondering, what does a playdough craft have to do with clean living?  Depends on how you look at it.  First and foremost, I am a mother.  It is the single most important job I will hold in my lifetime. I dedicate my days to making sure my son's days are the best they can be.   Becoming a mother was the driving force behind my decision to live the cleanest, greenest way I possibly could.  Our children will inherit this Earth from us one day, and it is up to us to nurture them, all of them, mind, body and soul.  So while nutrition is my main concern and quite possibly the most important, so is feeding the brain, and that includes doing things like crafts, like making pumpkin pie playdough. I love making things with my son, and so they will be included in my posts from time to time.

 I figured I better post this craft now seeing as the fall season is winding down.  I love crafts that involve cooking something and then getting to play with your creation.  I strive to have my son in the kitchen cooking with me at least once a week, so this week instead of cooking something to eat, we made playdough.  My son loves Play-doh, but he especially enjoyed playing with this since he had a part in making it.  Anytime you get your kids involved in the creation process, they appreciate the end result so much more.  The great thing about making your own playdough, besides spending quality time with your kids, is it's incredibly easy to make, and most of us have the ingredients on hand in the pantry. 

It was wonderful to see his little face light up as I told him our project today was making pumpkin pie playdough.  "Pumpkin playdough?  That's silly mommy".  He immediately ran into the kitchen, pulled up his little stool, and grabbed his spoon.  Pouring and mixing are two things that toddlers have mastered, and this project lets them do both!  He poured in the flour, salt, and water, and almost managed to get the oil in the bowl.  I let him give the mixture a few stirs before putting it on the stove.  He could hardly wait long enough for it to finish cooking.  "Now can I play with my playdough", he kept asking, over and over.  Thankfully this recipe comes together in no time, and he was off squishing and shaping before I even had time to wash the pot.  He was already talking about how he couldn't wait for daddy to come home from work so he could show off his masterpiece.

I know he may not remember making this with me, but I will never forget these moments.  To witness the sheer joy and enthusiasm he exudes just warms me to the core.  It was impossible not to hear the pride in his voice as he told me, "I'm your big, good helper mama". You sure are baby, you sure are.

Pumpkin Pie Playdough

1 c flour
1/2 c salt
1 c water
2 T vegetable oil
2 t cream of tartar
2 t pumpkin pie spice
* orange food coloring, optional

Pour all ingredients into saucepan and cook over low heat.  Stir frequently.

Dough is ready when it rolls into a ball, about 5 minutes.

Keep dough fresh in an airtight container.

Although I am a huge advocate against the use of dyes, as you can see from my picture, I did use food coloring in my recipe. I figured since we wouldn't be ingesting it, ( hopefully), and since we didn't plan on rubbing it on our skin, (wait, I am talking about a two year old boy) , I saw no harm in adding a little color to his dough.  Besides, he seemed to prefer orange playdough over the "funny" flesh color it was when we pulled it out of the pan.   I didn't have any orange food color on hand, but I did have yellow and red, which presented another great teaching moment about what happens when you mix certain colors together.

I hope you have as much fun making this festive craft as we did...