Wellness Treat Recipes

Bites & Cookies

Use standard flat cookie sheet to make both Bites & Cookies; The difference between bites and cookies is simply whether you choose to leave the scooped mix in the shape of the scoop (= bites) or flatten it into a cookie.

We recommend using either parchment paper or a silicon baking mat to prevent the mix from sticking to the pan thereby requiring more clean-up (alternately, coating the pan with butter, oil, or Pam ® will work also);

Scoop approximately 1 large tablespoon-sized dollop of mixed ingredients onto the cookie sheet; leave it rounded to make “Bites” or gently mash or flatten it to make a cookie. We like to use a small ice cream scoop which works very well and the mix comes out much cleaner this way.

Preheat the oven at 300 degrees (this helps you to properly time the process so you can get it down for your over);

Place the cookie sheets in the oven and allow to cook for approx. 8-10 minutes;

Cooking time will vary based on the ingredients used, how moist the mix is, your oven, and how you like your cookies; some people like them soft and chewy while others like them crispy;

In either event, be sure to take them out a bit before you think they are ready as they will continue to firm up as they cool off;

It will likely take a couple of times to figure out how you like them best.

Biscotti

A biscotti is simply a double baked cookie-like treat, usually with slight variations of the ratio of flour to sugar to eggs, etc. to make it come out nice and crisp.

 There are several ways to make Biscotti’s with superfood mix, and we’re still experimenting with them (since SFM has no sugar or flour, which are keys to getting the hard consistency of biscotti’s, it is a bit challenging to make them come out quite as hard & dry as a regular biscotti).

We’ve made them both with and without eggs added (typically 1-2 eggs per cup of SFM used), it works out fine either way so try both ways to determine your preference.

Simply follow any of the recipes given below or your own variations; spread the completed mix onto a large baking pan and shape it into a rounded, flattened loaf; use parchment paper or grease the baking tray to prevent it from sticking;
• Bake it until done (test with a toothpick) typically 25-35 minutes; allow it to cool;
• Slice the loaf into strips approximately 1-1.5 inches wide and lay them flat on the baking tray; you may need to re-grease the tray if not using parchment paper;
• Bake again at the same temperature for another 15-25 minutes (being careful not to burn or overcook them);
• Allow them to cool and they should turn out looking like a biscotti!

Bread

Bread: Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Bread! (This will be dense bread, nothing light and fluffy about it.)

  • Use whatever size & shape loaf pan you’d like your final product to be and mix up enough to fill it appropriately. The baking time will be quite a bit longer than for a bar, bite, brownie or cookie due to the increased thickness.
  • We recommend using a smaller or mini-loaf pan for best results;
  • When making bread in a loaf pan you really have to bake it, dehydration won’t work well due to the sides of the loaf pan;
  • If you do want to dehydrate rather than bake, you’ll need to place the batter in a mound (like Essene Bread); If dehydrating, we recommend 118 degrees; it will take 4-6 hours or more depending on how large the mound is and how moist or dry you’d like the bread to be;
  • If baking, we recommend approx. 300 degrees (lower will work as well and we do prefer it when time isn’t a concern; if you’d prefer a lower baking temperature, simply increase the baking time to suit the texture you’d like your finished product to be);
  • Once finished dehydrating or baking, simply allow it to cool for at least 20 minutes;
  • Slice it all at once or as you eat it;
  • Wrap the loaf, or place it in Zip-Lock bag or seal-tight Tupperware ® style containers for future consumption;
  • Refrigeration will help to keep the bread edible for about a week and a half whereas freezing will keep it fresh and edible for many months (although you’ll likely eat it long before that).

The World’s Healthiest Brownies & Blondies

Brownies & Blondies: Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Brownies & Blondies!

  • A Blondie is basically the same thing as a brownie but made as a flavor other than chocolate (i.e., without cacao) so it will be lighter in color than a Brownie (hence a Blondie). There are several recipe variations below to make Peanut butter, Butterscotch, Pumpkin Spice, Gingerbread, Coconut Almond, Salted-Caramel, and Vanilla Blondies.
  • To make brownies or blondies you will simply spread the mix out into one large mass making it approximately 1.5 – 2 inches thick;
  • Alternately you can use something like the Slice Solutions or Perfect Brownie bake pans;
  • You can dehydrate or bake them (some even keep them raw by placing them in the freezer to set up);
  • If dehydrating, we recommend 118 degrees; it will take 3-5+ hours depending on how moist or dry you prefer them to be;
  • If baking, we recommend approx. 300 degrees (lower will work as well and we do prefer it when time isn’t a concern; if you’d prefer a lower baking temperature, simply increase the baking time to suit the texture you’d like your finished bars to be);
  • Estimated baking time for brownies & blondies at 300 degrees is approx. 15-20 minutes;
  • Once finished dehydrating or baking, simply allow them to cool for at least 20 minutes;
  • Slice them into whatever size bars you’d like;
  • Wrap them or place them in seal-tight / Tupperware ® style containers for future consumption;
  • Refrigeration will keep them viable for about a week and a half whereas freezing will keep them fresh and edible for many months (although you’ll likely eat them long before that).

Muffins & Cupcakes

Muffins, Mini-muffins, Cupcakes, or Mini-cupcakes: Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Muffins & Cupcakes!

  • Simply use a muffin or cupcake pan for whatever size you’d like to make. We find that it works best with the small or mini-muffins or cupcakes (both due to shorter baking time and serving size). Since Superfood Muffins (or cupcakes) don’t rise very much, they are pretty dense which means they are much more filling.
  • Making Superfood Muffins & Cupcakes is very similar to making Superfood Bread;
  • Use muffin / cupcake pans (again, the small / mini size works best) and mix up enough to fill them appropriately. The baking time will be quite a bit longer than for a bar, bite, brownie or cookie due to the increased thickness.
  • Be sure to use butter, oil, or cooking spray on the pan surfaces to keep it from sticking;
  • When making muffins or cupcakes in a muffin pans you really have to bake it, dehydration won’t work well due to the sides of the bake pan which interfere with air flow;
  • We recommend approx. 300 degrees (lower will work as well and we do prefer it when time isn’t a concern; if you’d prefer a lower baking temperature, simply increase the baking time to suit the texture you’d like your finished product to be);
  • Once finished baking, simply allow it to cool for at least 20 minutes;
  • Of course, you can add frosting to the cupcakes (since basically cupcakes are muffins with icing of some kind on top). Obviously look for and choose a healthy frosting recipe as appropriate for the flavor of the cupcakes you’re making);
  • Place the finished muffins or cupcakes in Zip-Lock bags or seal-tight Tupperware ® style containers for future consumption;
  • Refrigeration will help to keep them edible for about a week and a half whereas freezing will keep it fresh and edible for many months (although you’ll likely eat it long before that).

Macaroons

Macaroons: Make the World’s Most Super-Nutritious & Delicious High-Protein & Healthy Fat, Ketosis-Supporting Low-Carb Macaroons!

 

Depending on how many macaroons you’d like to make use the appropriate amount of Superfood Macaroon Mix; 4 macaroons (of 1 tablespoon each) equals ¼ cup of Mac Mix; 16 macaroons equals 1 cup of Mac Mix;

You will want to add approx. ½ the amount of water as you use of the mix; gradually add the water as you mix it; i.e., if you use 1 cup of mix, you’ll use approx. ½ cup of water; the amount of water will vary slightly depending on which version of Superfood Macaroon Mix you use (generally speaking, the chocolate versions require a bit more water than the coconut almond versions and the versions with added egg white protein require a bit more water than the versions without;

Use a standard flat cookie sheet, baking tray or dehydrator tray to make your Macaroons;

We recommend using either parchment paper or a silicon baking mat to prevent the mix from sticking to the pan thereby requiring more clean-up (alternately, coating the pan with butter, oil, or Pam ® will work also);

Ideally, use a small ice cream style scoop (any kitchen supply store and many supermarkets have them); we recommend finding one that holds one tablespoon; alternately you can simply use a tablespoon (although you’ll likely have to use your hands to make the shape more uniform if you want it to look like a macaroon);

Alternately, you may choose to smash or flatten the macaroons to make them more like cookies;

We prefer to dehydrate the macaroons; we set the dehydrator at 118 degrees F and run it for 2-3 hours; sometimes that does the job, while other times it might need another hour or two; the variation has mostly to do with which version of macaroon mix you use;

If baking, preheat the oven to 300 degrees (this helps you to properly time the process so you can get it down for your oven);

 

Place the cookie sheets in the oven and allow to cook for approx. 6-8 minutes; test them to see if they are ready or need another couple of minutes (remember, they will continue to firm up while they cool off); it is far better to under cook them than to overcook them and dry them out (in our humble opinion);

(Macaroons Continued)

We wish that we could give you an absolute cooking time for each version of the mix but the variations in the true temperature in many ovens and varying amounts of moisture make that very challenging as most cooks will tell you. The trick is to do it a few times (keeping careful track of what you did re: water, temp., and time, and how they turned out (too moist, just right, or too dry) then adjust as needed. Some people like their macaroons moist while others prefer them a bit crispier. That’s why we always advise to under cook. You can always add more heat and time, but you can’t take it away (and we hate to see great nutritious food go to waste because it is overcooked).

Regardless, be sure to take them out a bit before you think they are ready as they will continue to firm up as they cool off;

It will likely take a couple of times to figure out how you like them best.

The Variations are very straight-forward, they are based on which version of Superfood Macaroon Mix you use. There are four: Two are Vegan: Coconut Almond & Chocolate; two are Ovo-Vegetarian: Coconut Almond with Egg & Chocolate with Egg.

Pancakes & Waffles

For Pancakes & Waffles: Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Pancakes & Waffles!

  • Superfood Protein Mix and Superfood Macaroon Mix can both be used to make delicious, super-nutritious and delicious pancakes or waffles very easily. The key is making sure the mix holds together since there’s no flour. Of course, you can also add either P3 or P4 to bump up the protein even more.
  • Use approx. one cup of Superfood Protein Mix &/or Superfood Macaroon Mix for every 3-4 pancakes you’d like to make; of course, it comes in several flavors which allows you to make different flavored pancakes; alternately if you use Naturally Sweetened-Unflavored or Unsweetened-Unflavored versions of Superfood Protein Mix, you have the option of flavoring and sweetening it as desired (there are dozens of options);
  • Optionally, to add even more protein you can add ½ to 1 scoop of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein of either the appropriate flavor or one of the Unflavored versions;
  • To help the mix hold together better, we generally recommend combining it with either whole eggs, egg white protein, or some of your favorite pancake mix;
  • If using eggs, combine 1-2 eggs per cup of superfood mix; if using pancake mix, you can blend Superfood Protein Mix &/or Superfood Macaroon Mix with the pancake mix using a ratio anywhere from 1:1 to 4:1 (Superfood Mix to pancake mix);
  • You can also use a combination of eggs and pancake mix along with your superfood mix if you like;
  • Add liquid to thin the mix out and mix or blend; the amount of liquid will obviously depend on the amount of mixes used and whether you used eggs or egg white protein powder, etc.; the liquid can be water or milk (almond or coconut milk recommended);
  • The key is to mix or blend it to the right consistency. I prefer thinner (almost crepe-like pancakes) while others prefer thicker pancakes.
  • Mix or blend then allow it to sit for 30-60 seconds to get a better idea of the resulting thickness of the pancake batter;
  • We prefer making the batter in a blender but a mixing bowl will work fine as well;
  • Note that the mix will thicken as it sits so you may need or want to add more liquid and remix as you make pancakes otherwise they will get increasingly thicker.

(Pancakes & Waffles continued)

  • Flavor options include: Coconut Almond (my favorite), Chocolate (careful, the cacao will dry them out unless you slightly undercook them), Vanilla, Caramel, Salted Caramel, Gingerbread, or Pumpkin Spice. Of course, if you use one of the Unflavored versions, you can add whatever flavoring you’d like.

Here’s my favorite pancake recipe for High Protein Coconut Almond Superfood Pancakes: Add the following to a blender or mixing bowl (I like to use a blender):

  • 1 cup of Superfood Protein Mix (Coconut Almond), 1 cup of Superfood Macaroon Mix (Coconut Almond), and 1 scoop of P4 – Peak Performance Plant Protein (Coconut Almond);
  • 2-4 eggs (vegans can substitute cold-milled flax or chia seeds; use 1 tablespoon of ground seeds to 3 tablespoons of water and whisk until its gelatinous);
  • Add approximately 3-4 oz. of liquid (Almond or Coconut Milk, or water);
  • Blend and allow it to set for 30-60 seconds; check the consistency / thickness and add more liquid sparingly to thin it out if too thick.
  • Pour onto a preheated griddle or pan and cook as with any pancake; these are a bit denser than what you are likely used to and they will take a tad longer to cook and hold together properly.
  • Optional: you can also use some of your favorite pancake mix along with the above if you prefer or need it to help it hold together. Making pancakes, as with most cooking, requires a certain learning curve… it may take a few messed up one’s before you hit on the right ratio of ingredients, cooking temperature & time to make yours come out the way you like them.

Waffles: For waffles use the same mix ratios as above and simply pour it into your waffle iron / maker instead of pouring on a pan or griddle.

Healthy Cakes

Cake: Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Cakes! (Not only is Cake made with our mixes nutrient-dense, it’s also just plain dense. There’s nothing light or fluffy about them. They are a meal!)

 

“Let them eat cake.” – Marie Antoinette’s naïve statement regarding what the peasants should eat would not have been taken the way it was if they had had Superfood High-Protein Cake.

Making Superfood Cakes is very similar to making Superfood Bread;

Use whatever size & shape cake pan you’d like your final product to be and mix up enough to fill it appropriately. The baking time will be quite a bit longer than for a bar, bite, brownie or cookie due to the increased thickness.

We recommend using smaller cake pans for best results due to the high density;

Be sure to use butter, oil, or cooking spray on the pan surfaces to keep it from sticking;

When making cake in a cake pan you really have to bake it, dehydration won’t work well due to the sides of the bake pan which interfere with air flow;

If you do want to dehydrate rather than bake, you’ll need to place the batter in a flattened mound (in case you want to make a multi-layer cake); If dehydrating, we recommend 118 degrees; it will take 4-6 hours or more depending on how large the mound is and how moist or dry you’d like the cake to be;

If baking, we recommend approx. 300 degrees (lower will work as well and we do prefer it when time isn’t a concern; if you’d prefer a lower baking temperature, simply increase the baking time to suit the texture you’d like your finished product to be);

Once finished dehydrating or baking, simply allow it to cool for at least 20 minutes;

Layer it if that’s what you’d like to do and slice it as you would any cake;

Of course, you can add frosting as with any other cake (obviously look for some healthy frosting recipes as appropriate for the flavor of cake you’re making);

Wrap the cake, or place it in Zip-Lock bag or seal-tight Tupperware ® style containers for future consumption;

Refrigeration will help to keep the cake edible for about a week and a half whereas freezing will keep it fresh and edible for many months (although you’ll likely eat it long before that).

Muesli

For Muesli: Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Muesli!

 

Take 1-2 scoops of mix per serving you’d like to make and place it into a seal-tight, Tupperware ® style container;

Use any combination of Superfood Protein Mix or Superfood Macaroon Mix along with additional P3 or P4 if you’d like to boost the protein content even more;

Add some water, juice, or milk (almond or coconut recommended); use just enough to cover the mix with the liquid;

Mix it up so that the liquid contacts all of the mix;

Place the cover on and then put the container in a dark place at room temperature for several hours (overnight works great);

In the morning open the container and enjoy your Superfood Muesli! It will be largely predigested (by the enzymes that occur naturally in any raw food). The moisture, darkness, temperature work to activate the enzymes overnight. In the morning it will be much sweeter than it was the night before due to the enzyme action on the carbohydrates.

There are many variations of this; you can add some quality yogurt or kefir to the mix (mix it in and let it sit overnight as well or just add it in the morning); you can also add a variety of fresh fruits (slices &/or mashed), nuts, seeds, oats, granola, etc.

Note: once it has predigested, save any leftover for another meal or snack in the refrigerator.

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