Update – Contest Closed
When Ricki, author of the blog Diet, Desserts, and Dogs, offered me the opportunity to review her vegan cookbook, Sweet Freedom, I was thrilled. I’ve always admired her work and am happy to be able to share it with you.
Before I go any further…
Yesterday Ricki appeared on Canada AM, which featured her book Sweet Freedom and 4 recipes – Quick and Easy Veggies Patties, Raw Fig & Cherry Bars,Butterscotch Blondies with Chocolate Chips and Dried Tart Cherries, and Raw Kale and Avocado Salad. You can see her segment by going to Canada AM and scrolling through the “Canada AM & Jeff’s Video’s” box.
Congrats, Ricki!
Back to the review…
The carefully wrapped package arrived several months ago when school was in full swing. I carried Sweet Freedom in my backpack and read it during stolen moments between classes or before lecture began. Before cooking anything, I could tell that Ricki was passionate about good food. Her recipes contain healthier ingredients and the instructions are detailed to produce perfect results.
A Sugar-Free Vegan Cookbook
Not being vegan, I learned a few things. In fact, I welcomed her knowledge and expertise because I get many requests for vegan recipes. It’s an area where I want to grow.
Not all of Ricki’s recipes are gluten-free but they are wheat-free. Some recipes use spelt, barley, and kamut, which many people who can’t eat wheat can tolerate with no problem. These recipes could easily be converted using gluten-free flours.
I’ve never cooked every recipe out of a book, anyway. She has over 20 gluten-free recipes you’ll love, including:
- Black Bean Brownies
- Applesauce Spice Cookies
- Cashew Chocolate Chip Cookies
- Walnut Cinnamon Rounds
- Coconut Mini-Loaves or Cupcakes
- Gluten-Free, Sugar-Free, Soy Free Pastry Cream
- Cocoa Nibbles (her version of LaRaw Bars)
- Dark & Decadent Chocolate Pate
My Sweet Freedom Baking Experience
During exam week, I needed a healthier snack that wasn’t labor intensive, would keep my energy up, and would travel well. After flipping through the many pages, I settled on Ricki’s Banana Oat Bars. I didn’t have all of the ingredients but could easily make substitutions.
I don’t usually stock my pantry with oat flour, so instead I whirled some gluten-free oats in my spice grinder. Worked like a charm. Also, this recipe calls for sucanat, which I’ve never used. Instead, coconut sap sugar (also known as palm sugar) worked perfectly.
The Verdict?
These healthy cookie bars are moist, flavorful, and have a great texture. Ricki calls them a cross between a cookie and a granola bar. I agree. Even my husband loved them. Cut them into individual servings, wrap in plastic, and pop them in the freezer for a quick snack. I actually like them frozen the best – they don’t freeze solid so they’re easy to bite into.
This recipe is from Ricki Heller of Diet, Dessert, & Dogs.
Partway between a cookie and a granola bar, this is my adaptation of an ancient recipe I had in my files. The original called for eggs, sugar, butter and wheat flour; this version is infinitely healthier, yet will charm you nonetheless. If you use certified GF oats, oat flour and baking powder, the recipe remains gluten-free. Top with a favorite frosting for a more decadent treat.
Ingredients
- 1/2 cup (90 g) Sucanat (or other unrefined evaporated cane juice)
- 1 Tbsp (15 ml) finely ground flax seeds
- 1/4 cup (60 ml) plain or vanilla soy or almond milk
- 1/4 cup (60 ml) sunflower or other light-tasting oil, preferably organic
- 1 tsp (5 ml) pure vanilla extract
- 2 medium, very ripe bananas (about 8 ounces or 225 g)
- 1/3 cup (40 g) raisins or dried cranberries (optional)
- 1-1/2 cups (160 g) old fashioned rolled oats (not instant) (see note)
- 1/2 cup (40 g) unsweetened shredded coconut
- 1/4 cup (30 g) whole oat flour (see note)
- 1/2 tsp (2.5 ml) baking powder (see note)
- 1/8 tsp (.5 ml) fine sea salt
Instructions
- Preheat oven to 350F (180C). Line an 8” (20 cm) square pan with parchment paper, or spray with nonstick spray.
- In a medium bowl, combine the Sucanat, flax seeds, soymilk, oil and vanilla.
- Cut the bananas into chunks and add to the bowl. Using a potato masher or large fork, mash the bananas into the mixture, leaving a few little chunks (about the size of peas) here and there. Stir in the raisins, if using. Set aside while you measure the dry ingredients, or at least two minutes.
- In a large bowl, combine the remaining ingredients. Pour the wet mixture over the dry and stir well to combine. It may seem too wet for a bar dough; this is as it should be.
- Scrape the mixture into the pan and smooth the top. Bake in preheated oven 40-45 minutes, rotating pan about halfway through, until the top is dry and a tester inserted in the center comes out clean. Cool in pan for 10 minutes, then turn out onto a rack to cool completely. Makes 12 bars. May be frozen.
The Give-Away
Ricki has generously agreed to give one SS&GF reader a signed copy of her book. She also has books available for purchase on her blog.
Here’s how to enter: (I know…lots of options)
- SS&GF now has a Facebook page – “Like” the page for an entry and leave a comment.
- Tweet and/or post about the give-away on your blog – leave a comment telling me you did.
- Subscribe to my feed either via RSS or e-mail – leave a comment.
- Subscribe to Ricki’s feed via RSS – leave a comment.
- Follow me on Twitter – again, leave a comment.
- Follow Ricki on Twitter - leave a comment.
- Add me to your friends on Facebook with a comment.
Give-away will be open until Friday, May 28th at 10:00 pm CST and is open to US and Canada residents only. Sorry to my other international friends.
Rachel
posted on May 21, 2010 at 2:07 pm
Sounds delicious.
I love banana and oats!
[Reply]
seasideliz
posted on May 21, 2010 at 2:22 pm
This book looks great!
I tweeted about the contest, am a follower of yours, followed Ricki, added Ricki as a friend on FB and tweeted about the contest!
Would love to add this book to my library
[Reply]
Amy Reply:
May 21st, 2010 at 2:38 pm
@seasideliz, If you can add a comment for each thing you did I’ll give you an entry for each. I know it’s a pain but it’s too hard to go through and read everyone’s comments and figure out what they did. That’s why each entry item says “leave a comment.”
Thanks so much. Sending hugs.
[Reply]
Valerie @ City|Life|Eats
posted on May 21, 2010 at 2:25 pm
I would love to be entered for this giveaway – I had been toying with wanting Sweet Freedom, but going gluten-free, I was not so sure, but reading your review made me realize just how many gluten-free recipes are in the book.
[Reply]
Valerie @ City|Life|Eats
posted on May 21, 2010 at 2:26 pm
I just tweeted the giveaway. Thank you
[Reply]
Valerie @ City|Life|Eats
posted on May 21, 2010 at 2:26 pm
I subscribe to your blog via RSS
[Reply]
Valerie @ City|Life|Eats
posted on May 21, 2010 at 2:26 pm
I follow you on twitter
[Reply]
Valerie @ City|Life|Eats
posted on May 21, 2010 at 2:27 pm
I follow Ricki on twitter.
[Reply]
Valerie @ City|Life|Eats
posted on May 21, 2010 at 2:27 pm
I subscribe to Ricki’s blog via RSS too.
[Reply]
Kelly
posted on May 21, 2010 at 2:28 pm
Awesome! Going to Tweet & FB about this =)
Love, Kelly
[Reply]
Alta
posted on May 21, 2010 at 2:37 pm
OOh I love bars like this. AND I have some bananas that desperately need to be used. AND I’d love that book!
[Reply]
Kelly Michelle
posted on May 21, 2010 at 2:39 pm
I already follow you!
[Reply]
Kelly Michelle
posted on May 21, 2010 at 2:39 pm
I already follow Ricki!
[Reply]
Irene Clark
posted on May 21, 2010 at 2:40 pm
I tweeted the give away.
[Reply]
Irene Clark
posted on May 21, 2010 at 2:42 pm
Following Ricki on Twitter.
[Reply]
Irene Clark
posted on May 21, 2010 at 2:43 pm
Added you as a friend on FB.
[Reply]
Irene Clark
posted on May 21, 2010 at 2:45 pm
Added “Sweet Freedom” on FB.
[Reply]
Hallie @ Daily Bites
posted on May 21, 2010 at 3:35 pm
Subscribe to your feed via email
[Reply]
Hallie @ Daily Bites
posted on May 21, 2010 at 3:36 pm
Follow you on Facebook. Congrats on the new SS&GF fan page!
[Reply]
Ricki
posted on May 21, 2010 at 4:15 pm
Amy,
And I didn’t realize they don’t freeze solid–will have to keep that in mind next time I bake them!
Thanks so much for this amazing review! (And thanks for mentioning Canada AM–it was such a blast!) Glad that the bars worked out well with the grind-your-own oats option, too.
I should also mention for your GF readers that during cookbook testing, two of my testers were entirely gluten free. They made many of the spelt-based recipes using all purpose GF flour, and had great results–so GF readers can still have access to many of the non-GF recipes, too.
PS I appreciate including my twitter page as one of the entry options–I think I’ll have to copy that idea next time I do a giveaway
[Reply]
nina
posted on May 21, 2010 at 4:17 pm
I subscribe to your blog via RSS.
[Reply]
Martinique
posted on May 21, 2010 at 4:42 pm
I follow you on twitter
[Reply]
Martinique
posted on May 21, 2010 at 4:43 pm
I’m following on Facebook.
[Reply]
Anna
posted on May 21, 2010 at 4:44 pm
I follow your blog!
[Reply]
Anna
posted on May 21, 2010 at 4:45 pm
I’m now following you on my new Twitter account!
[Reply]
Anna
posted on May 21, 2010 at 4:46 pm
I’m now following Ricki on Twitter too.
[Reply]
Anna
posted on May 21, 2010 at 4:46 pm
And also Ricki’s blog! Thanks for the giveaway (and so many options to enter!)
[Reply]
Martinique
posted on May 21, 2010 at 4:48 pm
I’m following Ricki on Twitter
[Reply]
Tricia S
posted on May 21, 2010 at 4:54 pm
I follow you!!! I really enjoyed this post.. this snack is making my mouth water, I’ll have to try it!! Thankyou!!!
[Reply]
Samantha Conklin
posted on May 21, 2010 at 6:17 pm
I subscribe to your RSS. I love finding recipes on your blog and elsewhere online, but it would be nice to have some more gluten free – friendly cookbooks in my home to refer to.
[Reply]
annette
posted on May 21, 2010 at 8:29 pm
I’m subscribed to your rss feed.
[Reply]
annette
posted on May 21, 2010 at 8:32 pm
subscribe to ricki’s blog via rss. love her blog and her recipes.
[Reply]
jamie
posted on May 21, 2010 at 10:50 pm
i follow you on twitter, & i retweeted about the giveaway! hope to win, but if not will have to check out the book, as the gf, soy free pastry cream intrigues me! thanks heaps!
jamie (aka strokegirl on twitter)
[Reply]
Anna
posted on May 21, 2010 at 11:00 pm
*LIked* your facebook page and made a comment. REALLY LOVE your recipes here.
[Reply]
Anna
posted on May 21, 2010 at 11:01 pm
Subscribed to your recipes via email.
[Reply]
Anna
posted on May 21, 2010 at 11:04 pm
Following you on Twitter
[Reply]
Anna
posted on May 21, 2010 at 11:06 pm
Following Ricki on Twitter.
[Reply]
Anna
posted on May 21, 2010 at 11:07 pm
Added you as a friend on facebook
[Reply]
Allie (Protein Girl)
posted on May 22, 2010 at 7:14 am
I’m now following ricki and you on twitter
[Reply]
Christa
posted on May 22, 2010 at 9:49 am
I’m now a fan on Facebook.
[Reply]
Christa
posted on May 22, 2010 at 9:49 am
I subscribed to your RSS.
[Reply]
Christa
posted on May 22, 2010 at 9:50 am
I subscribed to Ricki’s RSS.
[Reply]
Noelle
posted on May 22, 2010 at 11:40 am
I liked your page on FB and I added it to my “opera singer in the kitchen” pafe on Fb too!
[Reply]
Noelle
posted on May 22, 2010 at 11:43 am
I tweeted your post and giveaway! http://twitter.com/singerinkitchen/status/14503712600
[Reply]
Noelle
posted on May 22, 2010 at 11:44 am
I already subscribe to your feed!
[Reply]
Noelle
posted on May 22, 2010 at 11:45 am
I subscribe to to Ricki’s feed.
[Reply]
Noelle
posted on May 22, 2010 at 11:45 am
I follow Ricki on twitter @singerinkitchen
[Reply]
Noelle
posted on May 22, 2010 at 11:46 am
I requested you on FB as a friend “Noelle Ferrada Kelly” Thanks!
[Reply]
Rebecca
posted on May 22, 2010 at 1:29 pm
I subscribe to your blog via email.
[Reply]
Kelly Holderby
posted on May 22, 2010 at 2:41 pm
Just “liked” you on FB.
[Reply]
Kelly Holderby
posted on May 22, 2010 at 2:44 pm
Added you as a friend.
[Reply]
Ashlie
posted on May 22, 2010 at 3:33 pm
I liked SS & GF on facebook!
[Reply]
Ashlie
posted on May 22, 2010 at 3:34 pm
I added you as a facebook friend!
[Reply]
Christa
posted on May 22, 2010 at 3:39 pm
I added you as a friend on Facebook.
[Reply]
Mallory Sanders
posted on May 22, 2010 at 4:44 pm
I added you as a friend on Facebook!
[Reply]
Mallory Sanders
posted on May 22, 2010 at 4:44 pm
I am following you on twitter!
[Reply]
Mallory Sanders
posted on May 22, 2010 at 4:45 pm
I am following Rikki on twitter!
[Reply]
Mallory Sanders
posted on May 22, 2010 at 4:46 pm
I subscribe to your feed by e-mail!
[Reply]
Mallory Sanders
posted on May 22, 2010 at 4:47 pm
I subscribed to Rikki’s feed via RSS!
Can you tell I really hope to win Sweet Freedom
!?!
[Reply]
Zoe @ Z's Cup of Tea
posted on May 22, 2010 at 6:04 pm
I subscribe to your blog via email, Amy! That gluten-free/sugar-free/soy-free pastry cream sounds interesting and really good! I’d love to try it.
[Reply]
jamie
posted on May 22, 2010 at 8:45 pm
I asked to be your friend on facebook
jamie lynn. Although, I must be honest- I am not on there much, but will make the effort since I love your blog!
[Reply]
Cathy
posted on May 22, 2010 at 8:55 pm
Sounds so yummy! I’m just now going sugar free – have been wheat intolerant for awhile – what an adventure
Ii already am a subscriber to your blog!
[Reply]
kellyc
posted on May 22, 2010 at 9:40 pm
I would love to win that cookbook. I “liked” you on facebook
[Reply]
kellyc
posted on May 22, 2010 at 9:40 pm
I follow via email. =0)
[Reply]
Michelle (Health Food Lover)
posted on May 23, 2010 at 1:51 am
I would love to enter but unfortunately I’m not in the US or Canada. But that’s okay. Good luck to everyone!
[Reply]
Amanda Formaro
posted on May 23, 2010 at 8:33 am
I love anything banana, bet these are great!
[Reply]
Katrina (gluten free gidget)
posted on May 23, 2010 at 9:07 am
I liked your page on Facebook and am an RSS subscriber in Google reader
[Reply]
carrie
posted on May 23, 2010 at 1:00 pm
I love recipes like this! I’ve made several bars that are this type of fruit/fiber/energy bars! They are so delicious and you never feel guilty eating them! Ricki is a great chef! I love that cookbook! (You don’t have to include me in the drawing! I have a copy!)
[Reply]
Jennie Dagerath
posted on May 23, 2010 at 8:41 pm
I “liked” the blog on Facebook.
The cookbook looks great!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:29 am
I liked your blog on facebook!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:38 am
I tweeted about the giveaway!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:38 am
I subscribed to your feed RSS!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:39 am
I subscribed to Ricki’s feed RSS!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:43 am
I’m following you on Twitter!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:43 am
I’m following Ricki on Twitter!
[Reply]
Ari@ The Frugally Rich Life
posted on May 24, 2010 at 2:44 am
I added you to my friends on facebook!
[Reply]
Aubree Cherie
posted on May 24, 2010 at 8:58 am
What a fun giveaway! You and Ricki are two of my favorites! I can’t get enough of either of your recipes. So tasty
I already ‘like’ your facebook page, I’m following both you and Ricki on Twitter, and we’re facebook friends! Yay
(The bars also look fantastic!)
~Aubree
[Reply]
Cara
posted on May 24, 2010 at 9:17 am
I just discovered Ricki’s blog and I’d love to get her cookbook too! I “like” your blog on facebook
[Reply]
Cara
posted on May 24, 2010 at 9:18 am
just tweeted this!
[Reply]
Cara
posted on May 24, 2010 at 9:18 am
already subscribe to your feed on google reader
[Reply]
Cara
posted on May 24, 2010 at 9:18 am
and now I subscribe to Ricki’s too!
[Reply]
Cara
posted on May 24, 2010 at 9:19 am
following you on twitter!
[Reply]
Cara
posted on May 24, 2010 at 9:19 am
and hoping you’ll be my friend on facebook
[Reply]
megan
posted on May 24, 2010 at 11:39 am
Sounds like a terrific book and I love the bars!
[Reply]
Shiri
posted on May 24, 2010 at 2:09 pm
I am going to follow you…we are new to the gluten free world so any help I can get is beyond a blessing for us.
[Reply]
Kelly Harris
posted on May 24, 2010 at 2:09 pm
I love your blog! I follow on you on My Yahoo.
[Reply]
Kelly Harris
posted on May 24, 2010 at 2:10 pm
I “liked” your page on Facebook/
[Reply]
Martinique
posted on May 24, 2010 at 2:19 pm
Friended you on Facebook.
[Reply]
annalene
posted on May 25, 2010 at 4:50 am
like’d SS&GF on facebook (anna lene)
[Reply]
annalene
posted on May 25, 2010 at 4:51 am
subscribed to this site via rss
[Reply]
annalene
posted on May 25, 2010 at 4:52 am
following you on twitter (@woozlewozzle)
[Reply]
annalene
posted on May 25, 2010 at 4:52 am
following Ricki on twitter (@woozlewozze)
[Reply]
annalene
posted on May 25, 2010 at 4:52 am
subscribed via rss to Ricki’s site
[Reply]
annalene
posted on May 25, 2010 at 4:54 am
send you a friend request on fb (anna lene).
Thank you so much for the chance to win this cookbook, I am vegan (not gluten free, but i am very interested) so this book would be great to have in the kitchen!
[Reply]
Michelle
posted on May 25, 2010 at 11:24 am
I subscribe through google reader. I also wanted to let your readers know that I made these over the weekend and substituted 1 for 1 the oil for unsweetened applesauce in order to cut out a few calories. The bars still tasted amazing!
[Reply]
Amy Reply:
May 26th, 2010 at 1:51 pm
@Michelle, Thanks for the recipe feedback.
It’s always good to know what other substitutions work. You’re a woman after my own heart – cutting those calories and still loving dessert!
[Reply]
seasideliz
posted on May 25, 2010 at 4:05 pm
I follow on facebook!
[Reply]
seasideliz
posted on May 25, 2010 at 5:04 pm
I also follow you on twitter
[Reply]
seasideliz
posted on May 25, 2010 at 5:16 pm
I follow Ricki on twitter now too!
[Reply]
Katie ~ Simple Organic
posted on June 2, 2010 at 7:59 pm
Hi Amy,
I made these tonight and oh my goodness they are delectable. I did make a lot of substitutions, based on what we had in the house, so I thought I’d pass them on just FYI. I used palm sugar instead of Sucanat, egg instead of flaxseed, cow milk instead of soy or almond milk, coconut oil instead of sunflower, and Bob’s Red Mill All Purpose GF Flour mix instead of oat flour. And they were truly delicious! Thanks so much.
[Reply]
Amy Reply:
June 2nd, 2010 at 9:33 pm
@Katie ~ Simple Organic, I used palm sugar instead of Sucanant, too. Your substitutions sound delicious – it sounds like you’ve created your own recipe.
[Reply]
Ines
posted on June 29, 2010 at 5:39 pm
The banana oat bars are yummy. Thank you!
[Reply]
Bella
posted on November 1, 2011 at 4:04 pm
These are incredibly delicous! I substituted agave nectar for the sucanat and reduced the liquids as I’ve seen recommended online. Also used slivered almonds instead of coconut. I now have a healthy and sinfully delicious (not to mention LOW prep time) breakfast every morning. LOVE your site and thank you so much for sharing.
[Reply]