2 Ingredient Recipes

1 & 2 Ingredient
R e c i p e s
Easy, Healthy, Recipes with 2 Ingredients or Less!
COPYRIGHT
Alyssia Sheikh
1 & 2 Ingredient Recipes: Easy, Healthy Recipes with 2 Ingredients or Less!
© 2018, Alyssia Sheikh

Mind Over Munch®
hello@mindovermunch.com
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specific health concerns.
applesauce
When life hands you bruised apples, make applesauce! Or, go ahead and buy some
less-perfect apples and make this no-sugar-added recipe just because. FRESH
applesauce is definitely the best—great for cooking, baked goods, or enjoy on its own!
Ingredients Procedure
12 apples, peeled, cored, & chopped • Peel, core, and chop apples.
water • Add apples to a pot. Cover the bottom of the pot with about
½-inch water.
OPTIONAL MIX-INS: • Cook 20 minutes, until fork tender. Check and toss regularly so
dash of cinnamon they don’t dry out.
• Let apples cool slightly, drain water, and blend. (You can use an
immersion blender, regular blender, or food processor—it just
depends on how smooth you want it!)
Nutrition
per ½ cup serving, yields 16 servings (~8 cups applesauce)
Macros
82 calories
0P | 22C | 0F
corn butter
Transform naturally-sweet, creamy corn kernels into a scrumptious spreadable but-
ter! Simply blend corn like you would for nut butter, strain to make a corn ‘milk,’ then
heat to watch it thicken up like magic! Delicious on breads, muffins, or sautéed veggies!
4 ears of corn • Cut kernels off of corn cobs.
pinch of salt • Add kernels to a food processor or high-powered blender and
blend on high for a few minutes, until it’s a smooth purée.
• Pour blended mixture through a mesh strainer, using a rubber
spatula to push the mixture through the sieve.
• Heat strained mixture in a saucepan over medium, whisking
regularly until thickened and frothy bubbles disappear (about 4
minutes).
• Once thick and bubbling, whisk another 30 seconds and then
remove from heat.
• Add a pinch of salt, serve, and enjoy! Spread onto breads and
muffins, or drizzle on top of sautéed veggies!
Nutrition
per 2 Tbsp serving, yields 8 servings (~1 cup)
Macros
40 calories
2P | 9C | 1F
dairy whipped cream
Store-bought whipped cream is often made with hydrogenated oils and loads of
added sugars, but you can whip up your own CLEAN version at home! I personally
love the taste of this whipped cream plain, but feel free to add sweetener if you like.
1 cup heavy whipping cream • Pour heavy whipping cream into a large mixing bowl. Whip with
hand mixer or stand mixer, until stiff peaks form.
OPTIONAL MIX-INS: • Serve on top of a sweet treat, or enjoy on its own!
sweetener, cinnamon, vanilla bean, etc. • Store in an airtight container in the fridge. Re-whip before using if
it’s more than a day later.
Nutrition
per 2 Tbsp serving, yields 16 servings (~2 cups whipped cream)
Macros
50 calories
0P | 1C | 5F
coconut whipped cream
Grab some coconut cream and a hand-mixer (or a whisk, if you’re looking for a
workout) and make your own dairy-free whipped cream at home! The perfect
topping for vegan desserts, or enjoy it with a spoon for a high-fat, fuel-filled treat.
1 can (14 oz, 400mL) coconut cream • Place can of coconut cream in the fridge overnight. Make sure it stays
still and standing upright—don’t move it or shake it!
OPTIONAL MIX-INS: • When ready to make ice cream, flip can upside down to open it. (When
sweetener, cinnamon, vanilla bean, etc. cold, the thick coconut cream separates from the liquid and the liquid
goes to the bottom of the can. By flipping the can to open it, you can
drain the liquid and scrape the cream!)
• In a large mixing bowl, add coconut cream and whip with a hand mixer.
• Serve on top of a sweet treat, or enjoy on its own!
• Store in an airtight container in the fridge. Re-whip before using if it’s
more than a day later.
Nutrition
per 2 Tbsp serving, yields 16 servings (~2 cups)
Macros
50 calories
0P | 1C | 5F
peanut butter
Did you know those no-stir peanut butters at the grocery store are hiding sneaky
trans fats? Save a few bucks and try this homemade natural peanut butter instead!
You can use any nuts you prefer really, and you can jazz it up with tasty mix-ins!
16 oz roasted salted peanuts • Add peanuts to a food processor or high-powered blender and
blend until smooth. (This can take anywhere from 2 to 10 minutes,
OPTIONAL MIX-INS: depending on your food processor/blender.)
cinnamon, cocoa, coconut shreds, etc. • Peanuts will go from crumbs, to flour, to dough ball, to butter
texture. Feel free to add additional flavorings to your peanut butter!
• Transfer smooth peanut butter from food processor into an airtight
jar to store.
Nutrition
per 1 Tbsp serving, yields 32 servings (~1½ cups peanut butter)
Macros
81 calories
4P | 3C | 7F
coconut butter
Blend unsweetened coconut shreds into a nutritious nut-free butter! It’s just as easy to
make as any nut butter, and you’ll save a pretty penny making your own. Coconut’s
natural sweetness makes this butter a tasty addition to sweet AND savory recipes.
4 cups dried unsweetened • Add coconut shreds to a food processor or high-powered blender and
coconut shreds blend until smooth. (Be patient—the oils will release during blending,
turning the shreds into butter. Time will vary, depending on your food
OPTIONAL MIX-INS: processor/blender.)
pinch of salt, vanilla extract, • Feel free to add additional flavorings to your coconut butter!
sweetener of choice • Transfer coconut butter from food processor into an airtight jar to store.
Nutrition
per 1 Tbsp serving, yields 24 servings (~1½ cups coconut butter)
Macros
89 calories
1P | 4C | 9F
strawberry sorbet
Indulge in a more wholesome dessert with this fruity frozen treat! Sorbet is SO easy
to make at home. Just blend fresh fruit into a purée, freeze it, and blend again! I love
using juicy, ripe strawberries in my sorbet, plus a bit of basil for a refreshing twist!
4 cups fresh strawberries, • Add fresh fruit to a blender or food processor.
quartered • Blend until super smooth and silky in texture.
• Line a baking sheet with parchment paper and pour your sorbet mixture
OPTIONAL MIX-INS: onto it, spreading it out evenly.
½ cup fresh basil leaves • Freeze for 2-3 hours.
sweetener of choice, to taste • Remove from the freezer and break apart the frozen sheet of sorbet into
small enough chunks to fit in a blender.
• Transfer your sorbet pieces to the blender/food processor and blend.
• Scrape down the sides or use a spatula to keep the mixture moving.
• Once blended, transfer to a large mixing bowl.
• Serve immediately, or, if it’s softened up from working with it, you can
return it to the freezer for 20-30 minutes. Enjoy!
Nutrition
per ½ cup serving, yields 8 servings
Macros
25 calories
1P | 6C | 0F
strawberry fruit leather
Ditch the ultra-sugary ‘fruit snacks’ made with extra-sugary fruit concentrate. With this
easy DIY fruit leather recipe, YOU are in control of the sugar content. After your fruit
puree dehydrates, cut the parchment into strips and roll up for a fun on-the-go snack!
3 cups fresh strawberries • Preheat oven to 170°F (80°C), or as low as your oven will go. (Many only go to
or other fruit of choice 200°F and this is fine!)
(berries, mango, peach, plum, etc.) • Purée your fruit until smooth. Add sweetener if desired (if your fruit is super ripe you
may not need any at all—it depends how sweet you want your final fruit leather).
• Line a baking sheet with parchment paper. (You may need to use 2-3 pans,
OPTIONAL MIX-INS:
depending how much fruit you blend up!)
sweetener of choice • Pour your fruit purée onto the center and use a spatula to spread it into a thin
(granulated or liquid) layer that covers completely. You don't want this too thin with unfilled spaces, or
too thick and globby.
• Place in the oven for 2-6 hours, checking every 30 minutes or so.
• When it's dehydrated and tacky—not sticky or wet to the touch—it's ready to
remove from the oven. (It should have a rubbery and leathery feel!)
• Allow to cool to the touch before cutting into strips. (I cut mine ~2-inches wide.)
• Roll up for later or peel and eat immediately!
Nutrition
per 1 fruit leather strip, yields 6 servings (depending on size of cut)
Macros
24 calories
1P | 6C | 0F
banana oatmeal cookies
Homemade cookies with no refined flours, no eggs, and NO added sugars?! Rolled oats
keep these cookies whole-grain and gluten-free, while the bananas act as a binder and
natural sweetener. Delicious enough for dessert, but healthy enough for breakfast!
2 bananas • Preheat oven to 350°F (180°C).
1 cup rolled oats • Mash bananas and mix in the oats.
• Scoop out balls of dough onto a baking sheet lined with
parchment. Press down lightly into a cookie shape.
• Bake for about 15 minutes, until lightly browned.
• Devour!
Nutrition
per 1 cookie, yields 12
Macros
43 calories
1P | 9C | 0F
chia seed pudding
If you’re an overnight oats fan, you have to give this easy chia pudding a try. The chia
seeds expand in water overnight to make a thick, luscious breakfast pudding! Plus,
chia seeds have TONS of omega-3s, protein, and fiber, to keep you full all morning!
½ cup almond milk (or milk of choice) • Combine all of your desired ingredients in a container or jar.
2-3 Tbsp chia seeds • Stir to combine or shake to mix.
(you'll find once you try making • Allow to sit in the fridge overnight. The seeds and milk tend to
chia pudding that more chia seeds separate in the beginning, so if you can shake or stir it up once
will yield a thicker pudding, more about an hour after making, this will help your final product!
so adjust this as you like) • Enjoy cold in the morning!
• You can add the additional ingredients before refrigerating, or
OPTIONAL MIX-INS: after! Like overnight oats, you really have to try this one out to see
sweetener of choice, to taste how the recipe suits YOU!
additional mix-ins, if desired
(i.e. peanut butter, fruit/berries,
banana, cinnamon, yogurt,
fruit purée, dried fruit, nuts,
coconut shreds, etc.)
Nutrition
per 1 jar chia pudding, yields 1 serving
Macros
135 calories
5P | 9C | 9F
raw chia jam
With just 2 ingredients and NO heating or cooking necessary, homemade jam
has never been easier! Let chia seeds sit in your fruit purée and they’ll expand to
create a thick, sweet spread. Raw, vegan, and no added sugars or sweeteners!
2 cups fruit of choice, fresh or frozen • Chop fruit. If fruit is frozen, allow to thaw.
(I used strawberries and blueberries) • Pulse the fruit in a processor or blender but don’t blend completely.
2 Tbsp chia seeds The more you blend, the more it will be like jelly.
The less it is blended, the more it will be like jam.
• If your fruit is not sweet enough on its own, consider adding a little
sugar or sweetener to taste.
• Stir in chia seeds.
• Cover and place in the fridge for at least one hour and allow it to thicken.
• Enjoy!
Nutrition
per 2 Tbsp serving, yields 12 servings (~1½ cups)
Macros
21 calories
1P | 3C | 1F
no bake energy bars
Dates are naturally sweet and sticky—perfect for clean, no-bake goodies! They’re all
you need to hold the oats together in these easy energy bars. Full of slow-digesting
carbs and natural sugars, they’re a great mid-day snack or pre-workout boost!
2 cups (~12 oz) pitted dates • Combine dates, oats and a bit of the water in a food processor.
(soaked in warm water for a • Add water as necessary to adjust consistency.
few hours & drained) • Pulse until well combined, but not completely into a paste.
¼ - ½ cup warm water Chunks are good!
1 cup oats • Press into a flat pan. Refrigerate 4-6 hours.
• Cut into bars and enjoy!
Nutrition
per 1 no-bake energy bar, yields 12 servings
Macros
105 calories
1P | 25C | 0F
bagel chips
Cut your favorite mini bagels into thin slices and bake ‘em up into crispy dipper
chips! Choose a whole-grain bagel for a more fuel-filled snack, and get creative with
your seasonings. Delicious served with hummus, guacamole, or cream cheese!
2 mini/small whole-wheat bagels • Preheat oven to 325°F (165°C).
2-3 Tbsp light olive oil • Slice each bagel into 6 thin slices. Brush both sides of each slice with oil.
onion salt • Lay slices on a wire baking rack on top of a pan lined with parchment.
garlic granules Season to taste.
oregano • Bake 20-25 minutes, until browning and crisp.
• Allow to cool, serve, and enjoy!
Nutrition
per 2 mini bagel chips, yields 4 servings (8 mini bagel chips)
Macros
110 calories
2P | 10C | 7F
egg drop soup
Egg drop soup is easier than you might think—and it's healthy, too! You pretty much
just DROP eggs into soup and watch them cook immediately! Pretty neat, eh? Stick
with a low-sodium broth and season to taste so YOU control this soup’s salt content!
3 eggs • Crack your eggs into a measuring cup.
1 quart broth • Beat lightly with a fork and set aside.
(vegetable or chicken) • Add broth to a pot over medium high heat. Bring to a light simmer.
• Once it starts to bubble, use a whisk to stir and create a "whirlpool."
• Pour your lightly beaten eggs into the whirlpool and continue to
whisk—watch as the eggs cook right in front of you! Keep on the heat
and whisk for 20-30 seconds.
• Remove from the heat and serve!
Nutrition
per 1 cup serving, yields 4 servings (~4 cups)
Macros
59 calories
5P | 1C | 4F
kale chips
Satisfy those salty cravings with nutritious kale chips! This vegan snack is more like
multi-vitamin in a munchable, crunchable form—with your daily dose of vitamins K,
A, and C! Light, crispy, and SO simple. You never knew kale could taste this good!
½ cup (35g) kale • Preheat oven to 300°F (150°C).
¼ tsp avocado oil • Massage kale with avocado oil.
salt, to taste • Sprinkle with salt and pepper.
pepper, to taste • Transfer to a baking rack on top of a baking pan.
• Bake 10 minutes, until leaves begin to crisp and brown.
• Cool and enjoy!
• Lasts 2 days, best served same day.
Nutrition
per serving, yields 1 serving
Macros
27 calories
1P | 3C | 1F
homemade go-gourt packets
Take a wholesome yogurt snack on-the-go with these health-ified Go-Gurts!
Experiment with fruits that you enjoy for endless flavor combos, and use any yogurt
that suits your lifestyle. Great for traveling or packed lunches—for kids AND adults!
1 cup Greek yogurt, or yogurt of choice • Add yogurt, fruit, and sweetener to a food processor or blender.
½ cup fruit of choice Blend until integrated.
1 Tbsp sweetener of choice, to taste • Transfer Go-Gurt mixture from food processor or blender and
into a measuring cup. Using a funnel, pour Go-Gurt mixture into
FLAVOR IDEAS: plastic Go-Gurt bag and seal.
Berry Blue Blast: • Refrigerate, or freeze for a summer treat!
blueberries + raspberries • Lasts 3-5 days in the fridge.
Strawberry Banana Burst:
strawberry + banana
Mango Tango:
mango + pineapple
Nutrition
per 1 Berry Blue Blast Go-Gurt packet, yields 5 servings
Macros
31 calories
5P | 6C | 0F
toasted coconut chips
This easy snack is totally sugar-free, but it’s sure to satisfy your sweet tooth!
Unsweetened coconut flakes have a natural sweetness that really shines through
when they’re toasted. Deliciously crunchy, low-carb, and chock-full of fuel-filled fats!
¼ cup unsweetened coconut flakes • Preheat oven to 350°F (180°C).
• Add coconut chips/flakes to a baking sheet.
• Toast for 3-4 minutes. Make sure to watch them—they will
brown/burn quickly!
Nutrition
per serving, yields 1
Macros
200 calories
2P | 7C | 19F
banana chia crackers
Snack smarter with these crunchy gluten-free crackers! They’ve got the sweet flavor
of banana, paired with chia seeds for a satiating boost of fat, protein, and fiber.
Proof that snacks can be tasty AND nutritious—and actually satisfy your hunger!
1 banana, mashed • Preheat oven to 350°F (180°C).
½ cup chia seeds • Combine your mashed banana and chia seeds.
• Transfer spoonfuls onto a baking sheet lined with parchment and
sprayed, pressing into a cracker shape.
• Bake for 20–25 minutes until beginning to brown.
• Allow to cool completely before devouring—these crisp up more
as they cool!
Nutrition
per 1 cracker, yields 25 servings
Macros
24 calories
1P | 2C | 1F
quinoa tortillas
These vegan, gluten-free tortillas are packed with micronutrients, thanks to the
superfood ancient grain: QUINOA! Flipping them can be tricky at first, so don’t fret
if they aren’t perfect circles. If you can’t find quinoa flour, it’s easy to make at home!
1 cup quinoa flour • Whisk together your ingredients in a large pourable measuring cup or
1 cup water dish. Set aside to thicken for a few minutes.
¼ tsp salt • Preheat your skillet to medium heat.
• Once hot, spray it down well.
• Add 3–4 Tbsp of batter to the middle of your pan and immediately
swirl your pan around to let the batter spread out evenly into a larger
tortilla, around 4–5 inches.
• Allow to cook until the edges begin to lift off pan, about 90 seconds.
Flip to cook other side until small brown spots start to show, about 1
minute, and then flip back to original side for an extra 30 seconds.
• Set aside on a cooling rack allow to cool completely before devouring.
Any crisp edges will soften once cooled!
Nutrition
per 1 tortilla, yields ~ 10 servings
Macros
44 calories
2P | 7C | 1F
coconut macaroons
The lightest, airiest macaroons you’ll ever eat—made from wholesome ingredients!
Shredded coconut has a sweet, indulgent flavor and gives these treats an
irresistibly flaky texture. Add sweetener if you like, but I don’t think you need it!
1 cup (60g) unsweetened • Preheat oven to 350°F (180°C).
shredded coconut • Combine sweetener with egg whites. Add coconut flakes and mix.
¼ cup (60 mL) egg whites • Use a 3-4 tsp sized cookie scoop to scoop out macaroon mounds,
2 Tbsp granulated sweetener of choice ensuring they are compact. (Fight the urge to squeeze out all of the egg
white when compacting the shreds. That egg white is essential to the
macaroons holding together and browning!)
• Transfer mounds to a baking sheet lined with parchment paper & sprayed.
• Bake for 10–15 minutes, until golden brown! If they start to brown more
on the bottom than the top, turn up the broiler for a quick second. (But
keep an eye on them because they will burn quickly!)
• Lasts 4-5 days in the fridge. If they soften, you can return them to the
oven or toaster oven to reheat and crisp up.
Nutrition
per 1 coconut macaroon, yields 12 servings
Macros
47 calories
1P | 2C | 4F
coconut date balls
Coconut’s tropical taste pairs beautifully with the caramel-like sweetness of dates
in these easy no-bake treats. With plenty of fiber, natural sugars, and energizing
fats in every bite, they’re the perfect pick-me-up for an afternoon slump!
1 cup (~6 oz) pitted dates • Blend all ingredients in a processor or sturdy blender until well combined.
(soaked in warm water for a • Scrape down the sides as needed—it should only take a minute!
few hours & drained) • Roll mixture into balls with hands and coat with coconut shreds.
1 cup unsweetened coconut shreds + • Enjoy immediately, or store in the fridge to allow them to firm up!
extra for coating
Nutrition
per 1 coconut date ball, yields 20 servings
Macros
51 calories
0P | 7C | 3F
vegan marshmallow fluff (aquafaba)
This vegan marshmallow fluff is SO much healthier than store-bought varieties—
you can even make it sugar–free! Spread generously on fluffernutter sandwiches,
dollop on top of a sweet potato casserole, or use as a whipped frosting on desserts!
1 can (15 oz) chickpeas • Drain chickpea liquid into the bowl of a stand mixer. (You won’t need
(liquid in can only! ~½ cup liquid) the actual chickpeas for your fluff, so save those for something else!)
⅓-½ cup sweetener of choice, to taste • Add sweetener.
• Beat with an electric mixer for 12-16 minutes on medium-high speed.
• Enjoy! It will separate overnight, but it can be whipped again in the
mixer to re-fluff.
Nutrition
per ¼ cup marshmallow fluff, yields 12 servings (~3 cups)
Macros
3 calories
0P | 5C | 0F
magic chocolate shell
Drizzle this chocolate shell onto a frozen treat and watch it harden before your
eyes! The secret to the magic of this recipe is coconut oil, which solidifies at cooler
temperatures. Use dairy-free chocolate for a vegan shell, or 100% dark for paleo!
1 cup (~6 oz) chocolate chips • Melt chocolate chips and oil in a microwave for about 1 minute.
(dairy-free or 100% dark, if desired) • Allow to sit for a few minutes and stir until creamy.
2-3 Tbsp coconut oil • Drizzle on top of ice cream and watch it harden before your eyes!
• Store in a glass jar in the fridge for up to a month.
• Reheat in 30 second intervals in the microwave until liquid-y
and warm.
Nutrition
Macros
99 calories
1P | 10C | 6F
dulce du leche
Dulce de leche, fancy caramel—call it whatever you like, it’s delicious! Spread or drizzle
this thick, gooey goodness on ANYTHING. It’s just as scrumptious served with savory
crackers or toast as it is on top of sweets like cake, cookies, and ice cream!
½-gallon carton nut milk, • In a large pot over medium heat, pour in the entire carton of nut milk.
or milk of choice • Add sweetener of choice. Whisk well to combine, and then allow
(I use cashew milk) to simmer uncovered on low heat for about 5 hours, whisking
½ cup sweetener of choice intermittently. (You don’t need to hover over it, but whisk every 30
(I use a mix of coconut sugar minutes or so to make sure it’s still reducing and not burning.)
and stevia) • Once it gets to a nice thick brown consistency, you'll know it's nearly
done. It will reduce quite a bit!
• Allow to cool completely before storing in the fridge (lasts 7–10 days).
Nutrition
per 1 Tbsp serving, yields 12 servings (~¾ cup)
Macros
32 calories
1P | 9C | 1F
sugar-free powdered sugar
Sugar-free powdered sugars are so EXPENSIVE—so save some bucks and make your
own! With just corn starch and a blender, it’s a cinch to turn granulated stevia into a
powdered ‘sugar.’ Perfect for making low-calorie, sugar-free icings and frostings!
1 cup stevia • Combine your stevia and corn starch in a blender and allow to
(or granulated sweetener of choice) process for a few minutes—until the consistency is very fine.
1 Tbsp corn starch (A regular blender will need a little bit longer than a heavy-duty
(optional, but the final blender, and smaller blenders like a Nutribullet will also work!)
product will be finer like • Enjoy sprinkled on top of your favorite baked goods or use to
a true powdered sugar make sugar-free icings and frostings!
if you do include it)
Nutrition
Macros
2 calories
0P | 12C | 0F
Recipes, Design and Photography by Alyssia Sheikh,
Property of Mind Over Munch®.

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2 Ingredient Recipes

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1 & 2 Ingredient

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