– vegan – gluten free – grain free – refined sugar free – Raw –
With only 8 simple, healthy ingredients, you can quickly whip up these melt-in-your-mouth maple donut holes.
Cooking essentials:
A food processor
A lined baking sheet or plate
A cookie scoop
A cup or small bowl
See below for a breakdown of nutritional information and substitutions.
[mpprecipe-recipe:136]
To make these donut holes, you will need:
- Medjool dates, pitted: a naturally sweet fruit that tastes like caramel and has the consistency of caramel when blended with coconut milk. Like most fruit, dates are a healthy source of carbs and fiber and can fix your sweet tooth without breaking your diet.
- Ground flax (flax meal): the combination of flax and water is a good plant-based substitute for egg in baking. Flax seed is one of the best sources of omega-3. Just 2 tablespoons of flax meal has 1.8 grams of omega-3 (& even better, 2.4 grams in just 1 tablespoon of whole flax seeds).
- Pure maple syrup: although high in sugar, is loaded with 24 antioxidants that help protect against free radical damage. It also contains anti-inflammatory properties that help to protect against chronic diseases, brain inflammation, intestinal inflammation, and nerve inflammation. Therefore, pure maple syrup is a great natural sweetener when used in moderation. Fake maple syrup is made with high fructose corn syrup and provides zero health benefits. Substitutions: agave nectar or date syrup.
- Unsweetened shredded coconut: buy shredded coconut that is unsweetened, therefore free from refined sugars. Unsweetened coconut flakes are already sweet, yet fairly flavorless so they are a great food to add to your favorite recipes for a good source of healthy fats. Coconut flakes are also a good source of fiber and potassium.
- Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.
- Water
- Ground cinnamon: has great anti-inflammatory properties and antioxidants. Adding spices to your meals is a simple way to prevent the risk of heart disease and lower blood sugar levels.
- Coconut oil: a good alternative to vegetable/soy oil as it is loaded with healthy fats that form a unique combination of fatty acids that help improve brain function. The fatty acids in coconut oil will help to increase HDL cholesterol levels and lower LDL cholesterol levels when compared to other oils. Beneficial for hair, skin and nails.
