5 minute Apple Quinoa Flake Bake + Cocoalmond Mania Butter

by Leanne Vogel (Healthful Pursuit) on April 5, 2011

I’m 10 days into my cleanse and things are going well!

To recap, my goals were:

  • Increase water from 3 liters to 4 liters/day. CHECK
  • Lemon water in the morning. CHECK
  • 1000ml Ginger water in the afternoon. CHECK – I added grapefruit to yesterday’s batch.
  • Add parsley to my breakfast shakes. 1/2 CHECK – I got kinda sick of parsley a couple of days in, so I’ve been adding an extra kale salad in the afternoon as a snack.
  • Prepare 2 cups of fresh cleansing juice everyday [with 5 drops of chlorophyll]. DOUBLE CHECK. I’ve really enjoyed this.
  • 2 salads a day. CHECK – my favorite dressing right now is ground cashews, lemon juice & dill. Amazing!
  • Continue with whole food sweeteners and sugars. CHECK – wait, does rum count?
  • 20 chews a mouthful. 1/2 CHECK – my jaw hurt for the first 5 days of doing this. I forget half the time, but I am counting more often.
  • No more snacking before dinner. 1/2 CHECK – I’ve been really, really good. I slipped up last night when I grabbed a bag of granola while I was making kale chips. Other than that though, it’s going really well. I find that as long as I’m aware of the habit, I avoid it.

My favorite part about my mini cleanse: taking the time to come up with creative ways to add veggies to my day. My lunch today is raw veggies + raw teriyaki sauce wrapped in nori. Fun!

My least favorite part:  cleaning my juicer.

My favorite breakfast/snack this week [since we're on the topic of favorites]: quinoa flake bakes. They’re refined sugar free, gluten free, high in fiber, protein, and ready in just 5 minutes.

5 minute Apple Quinoa Flake Bake

When I had this for the first time last week I nearly fell over with excitement. The ingredients are easy, the preparation is simple, and the taste is out of this world! Not only will it satisfy your sweet cravings, it will keep you full for hours!

Inspired by: Averie’s blueberry banana oat cakes

Ingredients

  • 1/2 cup apple sauce
  • 1/2 cup quinoa flakes
  • 1 tbsp coconut sugar [optional - it's great without it!]
  • 1 tbsp of chia seeds
  • 1 tsp ground cinnamon
  • handful of raisins
  • handful of coconut [optional]

Optional toppings: cocoalmond mania butter [recipe below], raisins, coconut, granola, carob chips, maple syrup, yacon syrup…

Directions

Prepare a 16oz. microwave/oven safe dish by oiling with a dab of coconut oil. Set aside. Drop all ingredients in a small bowl and mix until fully incorporated. Press mixture into prepare dish and even out with fork.

Microwave option: Place in the microwave and cook for 3 1/2 minutes. You’ll know when it’s done when it rises slightly, is harder to the touch, and pulls away from the sides of the dish. Don’t bake it too long, or you’ll have a chocolate Frisbee!

Oven option: Place in a preheated oven at 350F and bake for 25-30 minutes, or until toothpick inserted comes out clean.

Allow to rest for 1 minute before tipping over onto a plate and smothering with your favorite toppings.

Makes 1 breakfast bake.

The fun doesn’t stop there.

What’s a good breakfast bake without some mean nut butter? ["mean" = "awesome"]

I didn’t think my food processor was up for the task, but I had an an empty jar of almond butter and absolutely no desire to head to the store.

Desperate times call for desperate measures.

Cocoalmond Mania Butter

It’s ooey, it’s gooey, it’s loaded with coconut, and it’s ready to be used as a topping on just about anything!

Lightly adapted from: Ashley’s Coconut Almond Butter

Ingredients

  • 1 1/2 cups raw almonds
  • 1 tsp unrefined coconut oil
  • 2 cups unsweetened, shredded coconut
  • 2 tsp pure vanilla extract
  • 1 tsp ground cinnamon

Directions

  1. Add the almonds + coconut oil to your food processor and process until drippy, scraping the bowl as needed.  This should take between 6-8 minutes.
  2. Scrape out the almond butter into a bowl.
  3. Add coconut to the food processor and process until drippy.  This should take about 5 minutes.
  4. Add almond butter back in with the coconut butter and process until combined and smooth. This should take about 2 minutes.
  5. Add in vanilla, cinnamon + salt.
  6. Process and scrape as needed, until well combined and drippy.

Makes ~250mL of nut butter.

I seriously just want to jump into that little mason jar, yum!

The thing I love about cleanses is that they can be anything you want them to be.

A cleanse can be as simple as making an effort to drink more water + lemon or as complicated as removing all sugar, grains, caffeine, and chemicals from your diet for a period of time.

For me, I chose to build a cleanse that focused on increased vegetables, low sugars, reduced night snacking and increased water. In other words, the areas in my diet that needed a little TLC.

What is cleansing?

Cleansing is the process of either clearing toxins from the body or transforming them. It involves dietary and lifestyle changes that will reduce the intake of toxins while improving elimination.

Who should cleanse?

Almost all of us need to detox our body and give it a rest from time to time, although some of us may need it more than others.

If you have any of the following symptoms, it could be a sign of toxicity/time for a cleanse:

  • headaches
  • mood changes*
  • fatigue*
  • frequent colds*
  • coughing
  • nervousness
  • nausea
  • indigestion
  • skin rashes*
  • sinus congestion
  • fever
  • sore throat
  • backaches
  • itchy nose
  • hives
  • bad breath
  • constipation
  • sleepiness*
  • insomnia*
  • dizziness

*note: these symptoms may also be due to a deficiency

Types of cleansing

There are multiple different ways to approach cleansing:

  1. Pure cleanse [my favorite]: avoidance of chemicals, refined flours, refined sugars, caffeine, alcohol, tobacco, and drugs. Drinking extra water and increasing fiber [more fruit + veg]
  2. Rigorous cleanse: made up exclusively of fresh fruits, vegetables, whole grains, raw/ sprouted seeds or legumes, and extra water. No breads, baked goods, animal foods, dairy, alcohol or nuts.
  3. Brown rice fast*: 3-4 bowls of rice daily along with liquids – herbal tea, green drinks, and miso soups.
  4. Raw foods cleanse*: sprouted seeds, grains, beans, nuts, seeds, and fresh fruit and vegetables.
  5. Liquid or water cleanse*: juices, vegetable broths, and teas with spirulina for protein building.

*note: only recommended under the supervision of a trained professional.

Too fast, too soon, too much

I want to bring attention to an issue I see way too often – over cleansing. It is possible to overeliminate/overcleanse to the point where it becomes detrimental to your health. Some people go to the extremes, using plans like the Master Cleanse, or fasting, using laxatives, enemas, colonics, diuretics, or even exercise to obtain the ‘detox’ they want. If done incorrectly or immaturely, these practices can lead to the depletion of your essential nutrieints from your body and can cause very serious protein and/or vitamin-mineral deficiencies.

Although cleansing is a great healthful step towards improving your life, it’s important to listen to your body, start off slow, and work your way to health.

For more details on spring cleansing check out:

Coconut Curry + Miso Gravy Luscious Bowls

Black Bean and Ginger Pasta Fry + Spring Cleanse Plan

Raw Cashew Lemon Drops + Cleansing

Do you have any questions about cleansing that you want to ask me?

What is your favorite type of nut butter?

I love Artisana almond butter. Nothing is more perfect!

Do you make your own nut butter?

Imma first timer!

Any suggestions on the next flavor of quinoa flake bake?

[besides the strawberry one I'll share with you later on in the week]

 

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{ 72 comments… read them below or add one }

Stephanie

Oh, that looks really good! I love seeing pictures of interesting food that is completely new to me. I actually donated my juicer because I just couldn’t deal with cleaning it.

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Leanne (Healthful Pursuit)

I can see why you donated it. It’s such a pain! If it didn’t make the tastiest juices I’ve ever had, I would get rid of it too… It’s a toss up, that’s for sure.

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chelsey @ clean eating chelsey

Okay that nut butterl ooks amazing! I am definitely trying it.

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Alex@Spoonful of Sugar Free

tHis looks so good, Leanne! (Of course!) And ohmygosh i think the sauce probably makes the cake! I think you should make a tropical one next time with pinapple coconut banana-ah! a Pina colada!!! Yum….

My favorite type of nutbutter (ok its not really a nut) but costco’s organic creamy PEANUT BUTTER! Good old-fashioned yummy stuff! And it is the best tasting one I have EVER had. Only two ingredients (salt peanuts) and it is super creamy and not too salty….just amazing. You should try it if you haven’t yet. But I have just fell in love with making my own pistachio butter!!! It is absolutely wonderful :)

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Leanne (Healthful Pursuit)

Consider it done. A pina colada version would be perfect. I’ll give it a try this weekend. I’ve heard great things about the peanut butter at costco and pistachio butter. The hubby loves pistachios so I’m pretty sure if I made it, it wouldn’t last a day in our house!

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Averie (LoveVeggiesAndYoga)

wow so much in this post!

first, your quinoa bake looks awesome and glad my little recipe helped inspire yours!

Cocoalmond Mania Butter…Wow. No words.

The cleanse info…awesome and so helpful!

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Leanne (Healthful Pursuit)

I am in love with these bakes. I’ve had one everyday since Thursday. Such a brilliant idea, Averie!!

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Tara @The Game of life

Your nut butter looks amazing.. definitely making that! I have never made my own :0 I love Justin’s Honey PB or Chocolate PB!! YUMMYY

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Leanne (Healthful Pursuit)

I think it’d be dangerous if I put chocolate near my nut butters. I’d probably end up eating the whole batch in one sitting haha

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Laura @FoodSnobSTL

I love making my own nut butter. My favorite is just plain almond. I made a honey walnut the other week though that was pretty good too.

Where do you buy quinoa flakes??

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Leanne (Healthful Pursuit)

Walnut and honey? That sounds delicious, Laura! I buy my quinoa flakes at the health food store. Nutters and Planet Organic have them as I’m sure Whole Foods does as well. You should also be able to replace the quinoa flakes with oats too, if that’s easier.

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Vicky

This looks really yummy and like something I could make ahead of time! Perfect for me because I don’t have a lot of time in the morning. I should probably do a cleanse because I’ve been on a sugar binge for the past week – what was I thinking?! LOL If I were to pick one, I’d probably do the rigorous cleanse – I’m not sure I could go without breads and carbs :) How long do you typically do a cleanse for?

Do you have a recipe for your cashew, lemon dill dressing? It sounds awesome!

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Leanne (Healthful Pursuit)

It is a perfect on the go breakfast. I made one last night and packed it in my lunch for today. I just heated it up and devoured it. It was delicious! I typically do a cleanse for 7-14 days, depending. Because this one is very light and the changes I’ve made can be continued quite easily, I’ll probably stick with this for 21 days and then transition to a spring foods diet.
Cashew, lemon, dill dressing: 1/4 cup cashews, 1/4 cup almond milk, 2 tbsp lemon, 1 tsp dill (dried), 1/4 tsp herbamare (or Himalayan rock salt).

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Laura @ Sprint 2 the Table

Such a pretty breakfast! I’m going to have to go get some quinoa flakes. And raisins. And a lot of coconut ’cause the nut butter looks sinful and I just got a new blender.

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Leanne (Healthful Pursuit)

It is totally sinful. I just had it on the strawberry version of this quinoa cake and it was delicious! Congrats on the new blender! I need a new food processor so badly.

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kate@ahealthypassion

cake for breakfast yesss please!

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Kat

Just found your blog and I LOVE it!! I am so bookmarking ALL your recipes. They all sound so amazing!! I have never done a cleanse before. I am a bit nervous to do one since I play soccer and move around a lot. When I go awhiloe without food I tend to blackout (no joke) but I have been incorporating things like lemon water into my diet as well as fresh juices (which I ADORE). I am totally going to have NO problem giving up sugar no as well with all your incredible recipes. Thank you so so much!!

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Leanne (Healthful Pursuit)

Hey Kat, thanks for your kind words! I’m the same way, if I go more than 3 hours without eating I have a tendency to faint, fall over, walk into things… it’s a bad situation. I’m glad you think some of my recipes will help you go sugar free! I can’t wait to hear how you like some of them when you give them a try!

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Tulika

What a delicious looking breakfast! I’d never made my own nut butters until recently, and now I’m wondering why I ever bought them :) It’s so much fun!! Also, awesome cleansing tips–very informative!

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Jenny (Fit Girl Foodie)

Wow everything looks amazing! I’ve been meaning to make a quinoa bake and this look delicious. I want one of those nut butters! :D

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Leanne (Healthful Pursuit)

I love using the flakes over the flour, the taste is a lot nuttier. I’ve already gone through one full jar of the nut butter, eak!

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barefoot and frolicking

I love your blog! Thank you for the wonderful recipes. We seem to have a similar approach to health and wellness.

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Stacy @ LoveDiscoveryGratitude

I can’t keep up with all these delicious recipes!! And I plan on doing a cleanse when I graduate :)

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Jenny

as a lonely college student I REALLY appreciate single serve recipes. Keep ‘em coming, girl!

p.s. I don’t have quinoa flakes — do you think oats or perhaps flour would work?

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Leanne (Healthful Pursuit)

I need to start working on the single serve recipes. My freezer is overflowing with baked goods! You’ll see a lot more of them in the coming weeks. Oats will work for sure. I don’t know about flour though…

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Anastacia

What about cooked quinoa instead of flakes and oats?

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Leanne Vogel (Healthful Pursuit)

Hi Anastacia – I’ve tried cooked quinoa with this and didn’t like it at all, but I have heard of readers that have tried it and LOVED it!

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Anastacia

Thanks so much :)

Katie@Real Food Katie's Way

I also might have grabbed a jar of granola while making Kale chips yesterday ;)

I do make my own nut butters…I definitely appreciate the food I put into my body more when I make it myself…

I love making my own peanut butter and coconut butter.

My favorite store bought nut butter is Artisana’s Cacoa Bliss. Their coconut butter is delish too!

As for the quinoa flake bake, I love blueberry banana combos!

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kristy

I am really enjoying your blog & this recipe looks yummy!! I have a question about cleansing by removing grains. I am GFCF and very familiar with using millet, sorghum, quinoa, etc… But which of these are considered grains & which are not? Is there a big list somewhere?! Thank you!

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Leanne (Healthful Pursuit)

Hi Kristy – there are a couple of great resources out there to tell you what’s considered a grain and what’s a seed or something similar. Check out grainfreeliving.com/list and let me know if you have questions :)

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RavieNomNoms

Look at you go! Nice work lady! This looks really good too, I will have to try it!

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Nikki @ The Tolerant Vegan

This breakfast bake looks delicious! I plan to try it this weekend. You’ve also inspired me to try a cleanse. I just haven’t been feeling like myself lately. I think adding more water and vegetables and eliminating splenda (ugh) is exactly what I need to do.

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Leanne (Healthful Pursuit)

It’s great that you know what steps you need to take to cleanse yourself! Have you tried stevia? It’s a great replacement for splenda. My favorite way to enjoy it is 1 liter of water + 2 tbsp lemon juice + pinch of stevia. Delicious!

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Tracy @ Commit to Fit

Great post! I am the biggest fan of lemon water even! I am also on board with you about a pure cleanse, not to extreme and harsh on your system.

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torviewtoronto

this looks delicious lovely healthy combination

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megan @ the oatmeal diaries

All these photos are just gorgeous!! I want to make this stuff NOW :)

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Paije

This flake bake has made me soooo happy! I have made it like 4 times now and can’t get enough! Thaanks for such an awesome recipe :D

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Olivia

This bake looks SOO unbelievably good! Thank you so much for the recipe and I just have one quick Q-is coconut sugar just regular sugar with coconut infused or something? I’ve never seen/heard of it before. I love the recipes you have on your blog though and just found you from the new healthy blog…lets just say your blog is now one of my top FAVORITES EVER!! I seriously love it!! Can’t wait to read more and see what you bake up next!

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Leanne (Healthful Pursuit)

Thanks again, Olivia! Coconut sugar is also called palm sugar. It’s a sugar derived from coconut and doesn’t cause a spike in blood sugar. I use it a lot in my baking and LOVE it. You can find it at many health food stores or bulk barn.

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veggie wedgie

Great post and great recipe too! Love the cleansing/detox ideas :)

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Lenna

I love this post! Very informative and with two amazing recipes! I´ll try them really soon:) Great job on reaching your goals – you go girl!! :)

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Leanne (Healthful Pursuit)

Thanks Lenna :)

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fullofyeast

could you please share your breakfast shake and your cleanse shake with me? I cant seem to find them but maybe I’m not looking in the right place.

Also have you ever tried Candicin by Genestra? Any side effects?

Thanks so much!

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Leanne (Healthful Pursuit)

Of course, I used:
Shakes: 1/2 cup parsley, 1 cup almond milk, 1 cup berries, 1 tsp spirulina/chlorella, 1 tbsp chia seeds
Juice: 2 cups of fresh cleansing juice everyday [with 5 drops of chlorophyll]. My juice will contain cleansing vegetables like: cranberries, celery, apples, beet, kale and ginger and I’ll drink it on my drive in to work.
I hope that helps!

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Linda

Do you have a method of making this without a microwave??? It looks divine but I cant bring myself to put all this wholesome food in a microwave.

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Linda

Do you have a method of preparing this without a microwave??? It looks divine but I cannot bring myself to put all this wholesome food in a microwave.

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Leanne (Healthful Pursuit)

I totally understand. I’m not big on microwaves either, but my clients are ALWAYS asking for a 5 minute quick breakfast. You can try putting it in the oven at 350 for 20-25 minutes. You may have to play around with the time, but the oven should work too!

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Natalie

I made this cake tonight, but I couldn’t find quinoa flakes, so I got quinoa flour per the store clerk’s suggestion. The cake turned out really tough and dense, and I feel like I should lessen the amount of quinoa flour, just not by how much… Have you ever worked with quinoa flour vs quinoa flakes? What’s the difference? Thanks for your time!

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Leanne (Healthful Pursuit)

Flakes and flour are completely different. I’m sure it could work with a bunch of changes to the recipe, I’ll have to give it a try. In the meantime though, you’re better off using rolled oats as a replacement to quinoa flakes. You could try rice flakes, but I’m not sure how it would turn out. Good luck!

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Natalie

Thanks for the reply! I’ll give the oats a shot! <3

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Angel S.

This sounds great! I couldn’t find quinoa flakes anywhere, so I am going to try it with amaranth flakes. Do you think I could mix it up at night and then toss it in the microwave in the morning? It would be a quick breakfast for my husband, especially if all he had to do was cook it.

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Leanne (Healthful Pursuit)

I’ve never seen amaranth flakes! Please let me know how it turns out. I would bake it the night before and then just place it cooked in the fridge. I’ve never tried to let it sit unbaked in the fridge. If you give it a try, let me know!

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Mary

I (like many other who’ve commented) LOVE your blog & recipes. I’ve tried a couple already – and I’m dying to try this apple quinoa flake bake. Problem is, I can’t find quinoa flake. I’ve searched at Whole Foods with no luck. Any other ideas/websites I might find it?
Thank you- Mary
P.S. Follow me on twitter! ;)

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Leanne (Healthful Pursuit)

Thanks so odd! Usually Whole Foods has them! Have you checked the bulk bins? I know that amazon.com sells them http://www.amazon.com/Ancient-Harvest-Quinoa-Flakes-12-Ounce/dp/B000KPU474

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Mary

I searched high and low in the bulk bins… but I will look again. I won’t give up! Thanks for the amazon link, I’ll try that if I can’t get it at Whole Foods.

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erinn

not sure how to make nut butters????? my food processor doesnt seem to process the almonds or the coconut to a butter consistency. is there another way of processing these things to get them smooth?

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Leanne (Healthful Pursuit)

Hmm sounds like you need a stronger food processor. You could try throwing them in the oven at 350F for 10-15 minutes to release some of the oils. It may make it easier to work with. Good luck!

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Truth

Hi Leanne,
Found your website last night and made this recipe this morning (with a little tweaking). Absolutely fabulous and will be posting it on my website (with credit to you of course). Can’t wait to try some of your other recipes.

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kristy @ ksayerphotography

Oooh, I wonder if this would work with rice flakes! I may just have to try it out!

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Leanne (Healthful Pursuit)

I’ve wondered that too but haven’t ever given it a try. Let me know how it goes!

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Dani-Emma

Hey Leanne

Absolutely love the blog! As a vegan and full time student it is really difficult to put meals together, but following your recipes has made it a much more achievable task! I am having some difficulties with the Cocoalmond Mania Butter. I probably just didn’t process it enough, but it seems like there isn’t enough liquid with just the coconut oil. Any help you could give would be awesome (maybe step by step pictures?). Thanks so much!

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Leanne (Healthful Pursuit)

Hi Dani-Emma, glad my recipes have helped you out! For the nut butter, it may be that your food processor isn’t strong enough. Have you made other nut butters with it in the past? Also, it has to run for a pretty long time to liquify. If the time that I’ve posted isn’t enough, try a bit longer. You can always add in additional oil if it’s just not working. To help things along, try melting the oil first. I’ll be sure to post step by step instructions with my next nut butter recipe :)

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Vanessa

SO excited to try this!

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Heidi

Hi Leanne,
as I was checking out your 5 minute breakfast cupcake I stumbled upon this yummy looking delight! And as I’m trying to get away from the same old bowl bowl of rolled oats n nuts for breakfast, I can’t wait to give these a try. But as always – I can’t get hold of the ingredients… Germany’s ‘whole food’ variety sucks ;-( I can’t find Quinoa Flakes or maybe I should say I can, but they aren’t pure and they look like corn flakes with only a max of 28% quinoa… the rest is either mais or rice and also sweetened with honey. What are yours like and could I substitute them? Maybe with oats?
Cheers Heidi

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Leanne (Healthful Pursuit)

Those quinoa flakes sound very, very sad! No worries at all though. You can use oats! I’ve been told that quick oat flakes are the best and can be subbed 1 to 1. I’ve tried it with rolled oats as well and have had some success. Hope that helps :)

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Heidi

Hi Leanne,
just wanted to let you and everybody else know – they worked out fine with the oats! I made myself one during my lunch break (just couldn’t wait for breakfast as I had just brought home some coconut) and it was soooo yummy – I nearly ate all the mix before it ended up in the microwave ;-) It was unbelievably good straight away, still warm + almond butter. But I left some and had it cold just now, it was a little harder – guess more moisture had been absorbed – but I just toped it with some extra apple sauce… oooh, I felt like Homer looking at a doughnut! Thanks for so many good recipes and all your great tips!
Cheers Heidi

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Leanne (Healthful Pursuit)

Thanks for sharing your experiment, Heidi! Glad you liked it :)

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Maureen

This sounds like a great breakfast! I’ll give it a try tomorrow. How do you make your ginger water?

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Leanne Vogel (Healthful Pursuit)

Hi Maureen – I just add ginger to water and let it sit overnight. Enjoy!

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Stacey

When adding chia seeds to recipes like “baked goods”, do you soak the chia seeds first? From what I understand if you don’t soak them first you don’t get their full benefit, while you do get an awful tummy ache…

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Leanne Vogel (Healthful Pursuit)

I did not soak them for this recipe, no. But you can! Just add them to the apple sauce and let it sit for awhile

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