Cooking healthy for picky kids is tough. Try a husband with a sweet tooth! When we began making maple syrup a few years ago, I started looking for ways to substitute sugar in recipes. And guess what! Maple syrup is more than a topping for pancakes or Dad’s vanilla ice cream. Some of these recipes have become my regular go-to’s. Even picky dads enjoy these maple syrup recipes!
Stop by the farm and get yourself a jar of maple syrup and start baking!
Healthy Banana Bread
Whether its fresh out of the oven, plain, or toasted and covered in grassfed butter, this bread disappears quickly in our house! Adapted from Cookie and Kate. Yields one loaf.
Ingredients
1 teaspoon vanilla extract
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 3/4 cups white or regular whole wheat flour
Optional: 1/2 cup mix-ins like chopped nuts, chocolate chips...
1/3 cup melted coconut oil or extra-virgin olive oil
1/2 cup maple syrup or honey
2 eggs
1 cup mashed ripe bananas, about 2-3 bananas
1/4 cup milk or water
1 teaspoon baking soda
Steps:
Preheat oven to 325 degrees F and grease a 9x5 inch loaf pan.
In a large bowl, beat the oil and maple syrup together with a whisk.
Add the eggs and beat well, then whisk in the mashed bananas and milk.
Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you're adding any additional mix-ins, gently fold them in now.
Pour the batter into your greased loaf pan and bake for 55-60 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for 10 minutes then transfer it to a wire rack to cool for 20 minutes before slicing.
Chocolate Chip Pumpkin Muffins
Yummy, moist and you can even have your chocolate too! Don't forget to set your timer to change the baking temperature. Adapted from littlebroken.com.
Ingredients:
2 tsp. pumpkin pie spice
1 tsp. baking soda
1 tsp. vanilla extract
1/2 tsp. sea salt
1 3/4 cups flour
1/2 cup chocolate chips
1/3 cup melted coconut oil
1/2 cup maple syrup or honey
2 eggs
1 cup mashed ripe banana,
about 2-3 bananas
1 cup pure pumpkin puree
1/4 cup milk
Steps:
Preheat the oven to 425 degrees F.
Grease or line with liners a 12 cup muffin pan.
In a large mixing bowl, whisk coconut oil and honey. Whisk in eggs.
With wooden spoon, mix in the mashed banana, pumpkin puree, milk, pumpkin pie spice, baking soda, vanilla extract, and salt.
Add the flour and mix just until combined. Fold in the chocolate chips.
Spoon the batter evenly into the prepared pan. You should be able to fill all 12 muffin cups.
Bake for 5 minutes at 425 F degrees, then keeping the muffins in the oven, reduce the oven temperature to 350 F degrees, and bake for additional 17-20 or until toothpick inserted in the middle comes out clean.
Place the muffin pans on a cooling rack to cool. Store cooled muffins, covered, at room temperature for up to 3-4 days.
Maple Chocolate Chip Cookies
"Mom, can I have another cookie?" Without the refined sugar, you can enjoy everyone's favorite cookie and not feel guilty saying, "Sure, go ahead." Adapted from millersmaple.com
Ingredients:
1 tsp baking powder
1/2 tsp salt
2 cups flour
1 cup chocolate chips
1/2 cup butter, softened
1 cup maple syrup
1 egg
1 tsp vanilla extract
1 tsp baking soda
Steps:
Preheat oven to 350 F
Thoroughly combine butter, maple
syrup, egg, and vanilla. Add remaining ingredients and mix well.
Drop by tablespoon onto ungreased cookie sheet.
Bake for 10 minutes.
Cool. Remove from baking tray.
Oatmeal variation: (adapted from mynourishedhome.com)
Increase butter to 3/4 cup, add an egg.
Eliminate the baking powder and add 1 tsp cinnamon.
Reduce flour to 1 1/2 cups and add 3 cups rolled oats.
Nut-Free Oatmeal Energy Bites
There are so many ways to make energy bites. Here is a basic nut-free version for young children and those with allergies. It's a great afternoon pick-me-up for mom too! Adapted from littlebitsof.com
Ingredients:
1/4 cup water
1/2 tsp vanilla extract
1 tsp cinnamon
1/2 tsp ground ginger
pinch salt
2 cups pitted dates
3 Tbsp maple syrup
2 cups quick oats
1/2 cup oat flour
1/4 cup coconut oil
Steps:
In food processor add dates and maple syrup and blend on high until the dates break down and form a paste.
Add in oats, oat flour, coconut oil, water, vanilla, cinnamon, ginger and salt and blend until it forms a ball.
Scoop into balls and place them in the refrigerator.
Notes:
My food processor isn't big enough for all the ingredients, so I processed the dates and syrup in two batches and mixed them with the rest of the ingredients in a bowl with my hands. (Don't forget to remove your wedding ring before hand! It's a sticky job!)
You can add or sub in other ingredients pretty easily. I substituted coconut flakes for the oat flour and added mini chocolate chips.
Simple Hot Chocolate
Ever seen the ingredient list of hot cocoa packets at the store? Yikes! Warm yourself up with this simple and easy recipe instead.
Ingredients:
1 cup milk
1 Tbsp maple syrup
1 Tbsp cocoa powder
1/4 tsp vanilla extract
Steps:
Place all ingredients in a medium pot and whisk to combine over medium heat; do not boil.
Serve immediately in mugs, garnishing with peppermint stir sticks and whipped cream if desired.
(To make a larger quantity, double or triple the recipe as necessary.)