Nom, nom, No-bake Chocolate Cashew Oat Bars! In the summer, I’m always looking for a chocolate treat that doesn’t require me to turn on the oven and won’t melt in my hot hands. Chocolate lovers and cashew lovers alike will love to chill out with these easy-make homemade granola bars that are a simple as mixing, mashing into a loaf pan and the sticking in the fridge for a few minutes before cutting.
Many similar cashew chocolate oat bar recipes use ingredients such as honey, maple syrup or pureed dates to sweeten and bind them – absolutely nothing wrong with that, those are smart options to sugar. However, in an effort to moderate the carbohydrates (but still keep a few from the oats for energy), I use various substitutes like a sugar-free honey alternative and monk fruit – this help me keep the carbs to just 14g per bar. Low carb treats not your thing? Then feel free to swap back in the traditional sugar ingredients – the recipe will turn out just as well, just the macros will be different.
I also add unflavored collagen powder to my bowl, to add a boost of protein and to provide extra nourishment for overall wellness (and my arthritic joints). I’ve used the Great Lakes Wellness brand for several years and have been really happy with the results – you should check them out and use THEFITFORK10OFF if you need a discount
Each batch of these No-bake Chocolate Cashew Oat Bars makes 12 bars and for 162 calories each, offers about 7.5g protein per bar with 10g fat and only 14g carbs. These are also gluten-free chocolate cashew oat bars, if that is a concern.
Disclaimer: this post contains affiliate links. I receive a small commission from sales, however price to you remains the same.
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
A delicious, nourishing snack! These NO-BAKE bars come together quickly to satisfy hunger pains! Made with sugar alternatives to moderate carbs. Gluten free.
1/3cupsugar-free honey substitutemay use regular honey
1cupoat flour
1cupold fashioned rolled oats
3tbspcocoa powder
4tbspunflavored collagenmay use another protein powder
½cupchopped cashews
3tbspgranulated monk fruit sweetenermay use a different sugar substitute
½tspsalt
Instructions
In a large mixing bowl, melted coconut oil and honey alternative. In another bowl, toss together oat flour, rolled oats, cocoa powder, collagen powder, sugar alternative, chopped cashews and salt. Pour dry ingredients into wet ingredients, stir together with spatula. Mixture should look like cookie dough. Press mixture into 9×5”-ish loaf pan and use clean hands to smash down and flatten smooth on top. Place pan in the freezer for 30 minutes to firm up before slicing into 12 bars. Store in fridge.
Fresh blackberries, yum! Nothing says toes-in-grass summer dessert more than a berry tart and that’s what I did with a recent windfall of plump, juicy blackberries!
My Paleo Blackberry Almond Tart is also gluten-free, vegan-friendly, made lower carb with some sweetener swaps. It’s a healthy berry dessert recipe that fits with so many dietary eating patterns!
Blackberries are rich in antioxidants, fiber, and a variety of other health promoting nutrients. If this, plus their sweet taste, isn’t enough motivation to eat them, check out the blackberry macros: just 6.1g of carbs 0.7g of fat, and 61.9 calories (plus, surprise – 2g protein)!
This is a super simple recipe, and starts with super-fine ground almond flour and coconut flour crust made without dairy, egg, or high calorie sweeteners (instead I used granulated Monk Fruit sweetener to moderate the carbohydrates and make it a (not LOW) but lower carb blackberry tart).
After baking the crust in an 11” Tart Pan, the fresh berries are simple tossed with a little more sugar substitute along with lemon juice and lemon zest. It’s popped back into the oven for 30 minutes until the berries are nearly bursting with juices.
Best served warm, as is – or with the creamy topping of your choice. I used a non-dairy yogurt mixed with lemon curd.
Each serving of this Paleo Blackberry Tart has 309 calories, 22g fat, 24g net carb (39 total with 15g fiber), and about 7g protein.
Do you have a favorite healthy berry dessert or Paleo blackberry recipe?! Please share – in need inspo for the rest of my fresh blackberries (which, BTW, were about $0.80 per pound where I picked them up!!!! A super deal!)
Also, another perfect blackberry recipe for summer entertaining: Skinny Blackberry Nectarine Margaritas!
This post contains affiliate links. I earn a small commission on any sales, however price to you remains the same. Proceeds help to offset operating expenses for The Fit Fork — thank you!
BLACKBERRY ALMOND TART (PALEO, GLUTEN-FREE, VEGAN, LOWER CARB)
Prep Time
10mins
Cook Time
40mins
Total Time
50mins
This delicious berry recipe is simple and perfect for summer entertaining!
Course:
Dessert
Keyword:
blackberry, blueberry, gluten free, paleo, tart
Servings: 8servings
Calories: 309kcal
Ingredients
1 ½cupsuper fine almond flour
½cupcoconut flour
1/3cupcup-for-cup sugar substitutelike Monk fruit or stevia
¼tspbaking soda
¼tspsalt
½tspground cinnamon
1/3cupcoconut oilmelted
½tspvanilla extract
4 to 5cupsfresh blackberries
¼cupcup-for-cup sugar substitutelike Monk fruit or Stevia
1tablespoonfresh lemon juice
2ouncestoasted almond slivers
Instructions
Preheat oven to 350F degrees.
Mix together dry ingredients: almond flour, coconut flour, sugar substitute, baking soda, salt, ground cinnamon. Mix in coconut oil and vanilla. Mixture will be crumbly, use hands to shape into ball.
Set ball into middle of non-stick tart pan (11”) and press down and around with fingers until flattened and going up sides of tart pan. Bake for 10 to 12 minutes until turning golden on top.
While crust baking, in bowl toss together blackberries, sugar substitute, lemon juice and lemon zest.
Remove crust from oven and pour fresh berry mixture over rust. Return to oven and bake for 30 to 35 additional minutes, or until fruit starts to bubble.
Remove at top with toasted almond slivers. Serve warm.
Crunchy, tender fish sticks are always a family favorite – especially with yummy dipping sauce to elevate the experience. My recipe for Paleo Coconut Fish Sticks with Spicy Orange Sauce are a quick healthy fish fix and sure to be requested again and again.
I like making my fish sticks at home with fish from Sitka Salmon Shares because I KNOW, I’m getting the good stuff. Whole chunks of responsibly-caught, wild-caught fish flash-frozen at the peak of freshness, not some questionable highly-processed fish product, minced up in tiny pieces and filled with all kinds of bready binders and yuck. To me, many store-bought (but not all) fish sticks are like the seafood version of hotdogs, ewww.
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But kids love crispy fish sticks, am I right? And, adults too – they remind me of childhood, comfort and a time when things were just simpler. My boys who are now grown and off to college or first jobs are always calling me to as how to make homemade fish sticks. And, talking about simple, these Paleo Coconut Fish Sticks are success-guaranteed for beginner cooks. With a short ingredient list, simple instructions, and total of 30 minutes (max) prep to plate, you can have a heathy fish dinner on the table that is low-carb, Paleo-friendly, and gluten-free.
First things first, you’re going to need an approximate 1-lb. skinless filet from a firm, white fish. I used lingcod from a fisherman’s co-op called Sitka Salmon Shares, it’s a mild white fish that actually isn’t cod at all, but a relative of the greenling family. It has a dense flesh, with large flakes and slightly sweet taste – many say it reminds them of halibut. Halibut would be another good choice, as would less expensive choices like pollock, haddock, and cod. Stock your freezer with a premium share of Sitka Salmon Share’s wild fish and seafood options responsibly-caught from cold Alaskan waters and save $25 with discount code: FitFork
The recipe for lingcod fish sticks (or any other white fish) couldn’t be any easier and fast, rendering it a busy weeknight dinner solution. Make a simple egg wash and dredge with shredded coconut, almond meal and a few herb/spices (bonus, the coating is gluten free and Paleo). Then bake for approximately 15 minutes at the same time what you whip-up a simple, 3-ingredient dipping sauce that warms in the microwave. Boom, bam – that’s it!
Pro tips:
When dipping and dredging fish, use one hand for the egg and the other hand for the coconut mixture to keep fingers from getting overly gunked up.
Achieve maximum crunch on these crispy coconut fish sticks by baking on a mesh crisping tray designed for the oven. This allows hot air to circulate all around and make both top and bottom of the coconut fish sticks crispy.
Meal prep more than one batch and freeze in a single layer, in freezer-proof container. To reheat from frozen, place on crisping tray for approximately 10 minutes in a 400F degree oven, or until warmed through.
Don’t forget to visit Sitka Salmon Shares, they are a great resource for healthy fish recipes, including lingcod recipes and easy white fish recipes like these coconut crusted fish sticks (and use my code FitFork for $25 off a premium share)
This post sponsored by Sitka Salmon Shares and contains affiliate links, however all content, opinions and enthusiasm remain my own. Thank you for visiting and supporting companies that partner with The Fit Fork.
CrispyCoconut Fish Sticks with Spicy Peach Sauce – Paleo, Gluten-free
Prep Time
10mins
Cook Time
15mins
Total Time
25mins
Crispy fish sticks are a family favorite and this easy fish dinner is made with lingcod, cold, pollock, halibut or other firm white fish and served with a simple three ingredient sauce. Paleo friendly, low carb and gluten-free — perfect for Lent and also busy week night meals as only 25 minutes prep to plate.
Course:
dinner, entree
Keyword:
black cod, family friendly, fish, gluten free, lingcod, paleo
Servings: 4servings
Ingredients
1lbskinless filet of firm white fish like lingcodhalibut, tilapia, cod, pollock, haddock
½cupunsweetened shredded coconut
½cupalmond meal
1tbspfreeze-dried parsleyor dried
2tspgarlic salt
1tspsweet paprika
¼cupsugar-free peach preserves
1tbspcoconut aminoscan substitute soy sauce if not Paleo or gluten-free
1 to 2tspsriracha saucepaleo version preferably
Instructions
reheat oven to 375F degrees
Cut fish into approximate ¾” wide x 1 ½” long sticks or nuggets. Try to make pieces even in size and thickness so that it cooks evenly.
In shallow dish, mix together coconut, almond meal, parsley, garlic salt and paprika.
In small bowl, whisk egg.
Dip fish pieces, one at a time, into egg wash and then roll into coconut mixture, pressing to stick on if needed. Place on baking sheet, preferably with mesh cooking rack inside to elevate and allow heat circulate. Repeat with all fish chunks.
Bake at 375F for approximately 12 to 15 minutes or until fish white and flaky and turning lightly golden brown on top.
While fish baking, mix together preserves, coconut aminos and sriracha and warm up in microwave for about 30 seconds.
Remove fish from oven and serve with warmed sauce!
Warmer weather is on the way and I’m craving all the watermelon things and quite literally working my appetite up! Check out my “Shake It Up” Paleo Watermelon Ice Cream that is fun to make as it is to eat!
Do you have memories of making “kick the can” ice cream at summer camp or spring break gathering as a kid? Back in the day, my mom would pour in the ingredients for ice cream into a can and then stick that can into a bigger can filled with ice and salt. Then my brother and I would kick, roll and throw that can around until a creamy sweet treat formed from our hard work!
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I took the same idea for this no-machine-needed, no-churn ice cream and turned it into a healthier version with fewer carbs and suitable for Paleo diets – and, of course, it features my favorite fruit – WATERMELON! Plus, you get a little 15-minute workout during the human-powered freezing process.
3 cups of chopped watermelon has only 120 calories!
Technically, you can make “kick the can” ice cream (or in this case, “shake the container” ice cream) with any type flavor profile you desire. However, for me, watermelon was a non-negotiable featured ingredient – the amount and volume of watermelon used (3 cups cubed) helped me to cut some of the extreme richness and displace some of the calories used with the second main ingredient – full-fat coconut cream. Did you know that three cups of cubed watermelon have just 120 calories?!
Watermelon also adds natural sweetness and a bumper crop of health benefits for my active lifestyle like vitamin C and A, lycopene for heart health, and the amino acid l-citrulline which studies show may help move blood through the body, lower blood pressure, and help lessen muscle soreness after a workout. Plus, watermelon always puts me in a happy mood.
Watermelon is deliciously sweet, but I added a few drops of stevia to bring up the coconut cream. Collagen powder from Great Lakes Wellness (save 10% code: THEFITFORK10OFF) is also added for a protein boost and other functional nutrition.
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
For me specifically as an older runner and athlete, I use collagen to help support my joints, ligaments, bones and overall wellness. Collagen combined with the l-citrulline in watermelon is a big win-win for my workout recovery. Feel free to use an animal or plant-based collagen powder depending on your dietary needs – or, the collagen powder can be omitted completely without any change to the recipe.
This low carb watermelon ice cream is super easy to make – let the kids make their own batch and have a family “shake off” to see who can get theirs to freeze first! Simply toss cubed watermelon in a blender with full-fat coconut cream, and puree it all up.
Next, pour watermelon coconut ice cream mixture in a heavy-duty zip-top bag and set inside a larger container filled with ice and 1/2 cup salt. Salt will typically be labeled “ice cream salt” or “rock salt,” in in a pinch you can use COARSE sea salt (but not regular table salt). I had to go this route as the rush on rock salt cause by the recent Texas storm. Now it is in the 80s – crazy Texas weather!
When choosing your container, you can use a big old coffee can like my mom did (if they even sell coffee like that anymore). I preferred to use a big-mouthed water jug with handle so that I could swing it around! In a pinch, you can also put the ice and salt in a bigger gallon-sized baggie.
Then all that’s left is shaking, swinging, kicking or rolling it around for about 15 minutes until the coldness of the ice (kept colder by the salt) and constant motion of the container creates a creamy sweet reward for your work!
“Shake It Up” Watermelon Ice Cream Exercise Ideas
Shake it Up Watermelon Ice Cream is a fun activity for kids of all ages — sneaking that exercise in is a win-win. Stock the freezer with frozen watermelon cubes for year-round enjoyment.
For a complete demo on how to make Shake it Up (Kick the Can) Watermelon Ice Cream, watch my IGTV videoHERE.
Work up a hunger for this simple and naturally sweet watermelon ice cream that is friendly for lower carb and Paleo diets. No churning required, simply shake the ice and salt filled outer container for 15 minutes until you create a sweet reward! Fun for kids and whole family.
Servings: 4
Calories: 232kcal
Ingredients
3cupschopped watermelonfrozen if you want a head start, but not necessary
113.5-oz can full-fat unsweetened coconut milk
½cupunflavored collagen powderoptional
5– 15 drops liquid stevia
5 to 6cupsice cubes
½cuprock salt or coarse salt
Topping of choice
Instructions
Add chopped watermelon to blender. Use cold watermelon chunks or if you want a head start, use frozen chunks.
Add full-fat coconut milk to pitcher. Other milk options can be used (like almond milk, light coconut milk, or whole milk), but will create a less creamy result.
If desired, add a plant-based or animal-based unflavored collagen powder to blender. This may be omitted completely without need to swap for another ingredient.
Blend everything up until smooth, about 30 seconds. Taste test the mixture and add stevia drops to achieve your level of sweet preference.
Pour mixture into a 1-quart freezer-style zip-top baggie; seal tightly.
Fill container with half of the ice and salt. Use a container similar to a large coffee can, handled wide-mouth jug, or even gallon sized heavy-duty zip-top bag.
Add tightly sealed smaller baggie of watermelon mixture in center. Top with remaining ice and salt. Close container lid or seal tightly.
Shake vigorously for approximately 15 minutes, constantly moving the ice around ice cream mixture.
Remove ice cream bag from container and snip off end. Pipe into four small bowl or cones. Enhance with toppings as desired (I used crushed freeze-dried strawberries).
‘Tis the season for delicious little treats . . . gingerbread and chocolate things are my favorite, so I’ve combined the two in an easy, no-bake, healthy way! Plus, each truffle only has 5g net carbs!
Get my recipe for Low Carb Chocolate Gingerbread Protein Truffles using a plant-based protein powder and sugar-free chocolate chips – seems like such a treat, but a very balanced snack to keep you powered up and satisfied between running holiday errands and actually running – or working out!
