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    Nutrition Health Review
      Nutrition Health Review
      The Joe Beretta Foundation

      Recipes Archive

      Midnight Hot Chocolate Mix

      For the Mix
      • 1⁄2 cup high-quality cocoa powder
      • 3 ounces of dark chocolate, 70 to 90 percent cocoa, coarsely chopped • 2 tsp cornstarch
      • 1/8 tsp fine sea salt
      • 1 vanilla bean, split lengthwise
      For the Hot Chocolate
      • 1 cup whole milk
      • Maple syrup, honey, or other preferred sweetener (optional)

      Make the hot chocolate mix:
      1. Combine cocoa powder, chocolate, cornstarch, and sea salt in a food processor. Scrape in vanilla seeds; discard pod. Blend until mixture is smooth and powdery, about 1 minute.
      2. This mix can be stored in an airtight container at room temperature for up to two months.

      Make the hot chocolate:
      1. Bring milk to a simmer in a small saucepan over medium heat. Whisk in 3 tablespoons of hot chocolate mix and cook, whisking occasionally, until mixture returns to a simmer and hot chocolate mix is dissolved and thickens slightly, 1 to 2 minutes. Sweeten to taste or leave unsweetened.

      Nut-Free Chickpea Chocolate Chip Cookies

      • 3⁄4 cups + 1 tbsp cold chickpea flour (put in the freezer for 15 minutes before using)
      • 1⁄2 tsp sea salt
      • 1⁄2 tsp baking soda
      • 2 tbsp raw cane sugar or coconut sugar
      • 3 tbsp canola oil or oil of your choice
      • 3 tbsp maple syrup
      • 1 tsp pure vanilla extract
      • 1⁄4 cup chocolate chips

      1. Line a baking sheet with a silicone mat. Preheat the oven to 350°F.
      2. In a mixing bowl, combine flour, salt, baking soda, and sugar. Add oil, maple syrup, and vanilla and mix well with
      a spoon until you reach a thick dough consistency. Add a bit of water if too dry. Add in the chocolate chips and mix to distribute evenly.
      3. Using a tablespoon, make 7 to 8 balls of dough and place them on the prepared baking sheet. Gently press down on each cookie with your fingers.
      4. Cook for 8 to 10 minutes. Be sure not to overcook them if you want them to be chewy.
      5. Once they are done, take the cookies out of the oven, flatten each one a little using a fork. Let cool.

      Black Bean Brownies

      • 1 1/2 cups black beans • 2 tbsp cocoa powder • 1/2 cup quick oats
      • 1/4 tsp salt
      • 1/2 cup pure maple syrup, honey, or agave
      • 1/4 cup coconut oil
      • 2 tsp pure vanilla extract
      • 1/2 tsp baking powder
      • 1/2 cup to 2/3 cup chocolate chips

      1. Preheat oven to 350° F.
      2. Combine all ingredients except
      chips in a food processor, and
      blend until completely smooth. 3. Stir in the chips, then pour into
      a greased 8×8 pan.4. Sprinkle extra chocolate chips over the top. Bake for 15 to 18 minutes
      then let cool completely before trying to cut.

      Cookie Dough Dip

      • 1 1/2 cups chickpeas or white beans
      • 1/8 tsp plus 1/16 tsp salt
      • 1/8 tsp baking soda
      • 2 tsp pure vanilla extract
      • 1/4 cup nut butter of choice
      • 1/4 cup milk of choice, only if needed
      • 5 tbsp brown sugar
      • 1/3 cup chocolate chips
      • 3 tbsp oats or flaxseed meal

      1. Add all ingredients (except for chocolate chips) to a food processor and process until very smooth.
      2. Mix in the chocolate chips.
      3. Serve with graham crackers or fruit.

      Greek Yogurt Coleslaw

      • 1/2 cup nonfat plain Greek yogurt
      • 3 1/2 tbsp. cider vinegar
      • 1 1/2 tsp. sugar
      • 1/4 tsp. Kosher salt
      • 1/8 tsp. black pepper
      • 16 oz (about 6 1/4 cups
      • bagged coleslaw blend or
      shredded cabbage

      1. In a small bowl, mix the Greek yogurt, vinegar, sugar, salt, and pepper and whisk until smooth and thoroughly blended together.
      2. Place cabbage in a large bowl, then pour in the Greek yogurt mixture. Stir to coat cabbage thoroughly.
      3. Cover and refrigerate until ready to use (ideally around 30 minutes).

      French Onion Dip with Caramalized Onions and Greek Yogurt

      • 1/4 cup oil (olive or canola)
      • 4 medium yellow onions, finely chopped (about 4 cups) • Pinch of salt (optional)
      • 1 large clove garlic, minced
      • 1 tbsp Worcestershire sauce
      • 2 sprigs fresh thyme (optional)
      • 2 cups plain Greek yogurt (either no-, low-, or full-fat)
      • Freshly ground black pepper
      • 1/2 tsp salt

      1. Add the oil and onions, along with a pinch of salt (if desired), to a large sauté pan. Cook over medium heat, stirring frequently, until onions caramelize into a deep brown color. This might take 15 minutes or more. You might need to add a splash of water or wine toward the end if the onions begin to burn.
      2. When the onions are done, add the minced garlic and stir for several seconds until the garlic becomes fragrant. Turn off the heat and stir in the Worcestershire sauce. Strip the leaves from the two sprigs of thyme and add to the onions. Let cool.
      3. In a bowl, mix the cooled onions and the yogurt until blended. Stir in freshly ground black pepper (and salt, if desired) to taste. If you are serving this with salted chips, be sure to taste your dip using a chip to determine how much, if any, salt to add.
      4. Serve garnished with a sprig of thyme and surrounded by your dippers of choice. This dip can be made a day in advance, kept well-covered in the refrigerator.

      Coffee Lovers Protein Shake

      • 1/2 ripe banana
      • 1 scoop vanilla protein powder
      • 1/2 cup unsweetened vanilla almond
      milk
      • 1/2 cup cold or room temperature
      brewed coffee
      • 11/2 cups cubed ice
      • 1–3 drops stevia extract, if desired

      1. Add all ingredients except ice to a high-powered blender and blend until mixed
      together.
      2. Slowly add ice to blender and process
      until creamy.
      3. Note: If you desire a bit of a sweeter
      shake, stir in 1 to 3 drops stevia extract.

      Cherry Vanilla Cinnamon Shake

      • 1 cup of plain nonfat Greek yogurt
      • 1/2 tsp pure vanilla extract
      • 1 cup of frozen cherries
      • 2 tsps of cinnamon
      • 1 cup of milk of your choice
      • 1 cup of water
      • 1 tbsp of chia seeds

      1. Add ingredients to a blender and blend until smooth. Add more water or milk until desired thickness is achieved.

      Green Protein Smoothie

      • 1–2 scoops vanilla protein powder of your choice
      • 2–3 handfuls of spring mix or spinach
      • 1.5 cups of fresh or frozen blueberries
      • 2 tbsps of ground flax
      • 2 tbsps of cocoa powder
      • 1 cup milk of your choice

      1. Place all ingredients in a blender and fill with enough water to cover all of the ingredients. Blend until smooth. Add more water based on desired thickness.

      Apple Pie Energy Bars

      • 2 cups rolled oats
      • 1/2 cup shredded, unsweetened
      coconut
      • 1/2 cup pecans, chopped
      • 1/3 cup dried dates, soaked in
      warm water until soft
      • 1/4 cup coconut oil
      • 1 tsp vanilla
      • 1/3 cup honey or maple syrup • 1 tbsp cinnamon
      • 1/2 teaspoon nutmeg
      • 1 cup dried apples, chopped

      1. Preheat the oven to 350°F.
      2. Place the oats in a blender or
      food processor and pulse for 5 to
      10 seconds.
      3. On a baking sheet, combine
      the oats, shredded coconut,
      and pecans; toast in the oven
      for approximately 10 minutes, stirring after 5 minutes to ensure mixture does not burn. Once golden, remove from the oven.
      4. Place the dates in a food processor and blend until they fully combine and form a paste- like consistency.
      5. In a sauce pan over medium heat, combine the coconut oil, honey, and vanilla. As the liquid heats up, add the date paste and stir until it becomes well- combined with the mixture.
      6. In a bowl, combine the toasted oat mixture, chopped apples, cinnamon, nutmeg, and hot liquid from the stove. Stir until completely mixed.
      7. Firmly press the mixture
      into a baking tray lined with parchment paper. Cover with plastic wrap and refrigerate for at least two hours or until bars become firm.
      8. Remove from the fridge and
      cut into 20 bars. For more crumbly bars, store in an airtight container at room temperature; for firmer bars, store in the fridge.

      Chocolate, Cashew, & Almond Energy Bars

      • 2 cups Medjool dates, soaked in warm water until soft
      • 2 cups raw cashew nuts
      • 1/2 cup raw almonds
      • 3⁄4 cup cocoa powder
      • Pinch of sea salt
      • 1/2 cup unsweetened shredded coconut
      • 2 tbsp vanilla extract
      • 2 to 3 tbsp cold water

      1. Combine chopped dates, cashews, almonds, cocoa powder, and sea salt in a food processor. Pulse and process all the ingredients together until the texture is coarse.
      2. Add the shredded coconut and the vanilla extract
      3. Pulse until the mixture reaches a sticky dough
      consistency. Add a tablespoon or two or water if the
      mixture is too dry.
      4. Scrape the dough mixture into a pan lined with
      parchment paper, press evenly with a rubber spatula, and chill for about an hour before serving.

      Delicious Nut-Free Granola Bars

      • 1/2 cup old fashioned rolled oats
      • 1/2 cup uncooked quinoa
      • 1/4 cup raw sunflower
      seeds
      • 1/4 cup raw pumpkin seeds
      • 1/2 cup sunflower butter
      • 1 tsp vanilla
      • 1/2 tsp cinnamon
      • 1/4 tsp sea salt
      • 1/4 cup flaxseed meal
      • 1 tbsp chia seeds
      • 1/2 cup black mission dried figs, coarsely
      chopped
      • 1 tbsp dark chocolate chips

      1.Preheat oven to 325 degrees. Add oats, quinoa, sunflower seeds, and pumpkin seeds to a large baking sheet and spread around evenly. Once oven is preheated, toast the oats and quinoa for 8 to 10 minutes. Once done toasting, pour the mixture into a medium bowl and set aside.
      2. While the quinoa, oats, and seeds are toasting, add sunflower butter, vanilla, cinnamon, and sea salt to a medium saucepan over low heat. Stir every so often until the mixture is smooth and creamy. Remove from heat and allow to cool for a few minutes, then add to the bowl with the oats and quinoa. Stir well to incorporate. Fold in flaxseed meal, dried figs, and chia seeds.
      3. Line an 8×4 or 9×5 inch loaf pan with parchment paper; pour mixture into the pan and spread out evenly, then press down in the pan very firmly.
      4. Melt chocolate chips for 20 seconds in the microwave or over low heat in a saucepan on the stove top. Drizzle over bars. Place pan in the freezer for 30 minutes or until mixture has hardened.
      5. Remove bars from pan and cut into 10 bars. Store bars in the fridge. Enjoy!

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