Shannon Sadoski, BS, Certified Natural Food Chef, Fitness & Yoga Instructor, Founder of Live Unprocessed, LLC
Shannon strives to empower people to take control of their health through fad-free eating, sweating and thinking. Through Live Unprocessed, LLC, Shannon offers natural chef
services emphasizing a transition into a whole-foods approach to eating. She centers around seasonal, organic, local, unrefined foods to improve health and our relationship with food to reach optimal wellness. She specializes in helping address health concerns, dietary restrictions, and assists in breaking old habits. Shannon believes in teaching others how to embrace a real food lifestyle, using food as fuel, providing assistance with meal planning, ingredient sourcing, culinary techniques, nutrition education, and supporting the development of new habits.
To truly Live Unprocessed, we must listen to our bodies and embrace where we are today, taking steps to improve each day without judgement. With 10 years of experience in the health and fitness industry, Shannon also provides personal training services, with an emphasis on corrective exercise and functional movement, as well as group and private yoga sessions. By combining nutrition, lifestyle, exercise, and mindfulness strategies, Shannon embraces individuality, striving to find the balance that works for each person. Shannon inspires each of us to find our best self, allowing our light to shine bright, while living healthy, happy, fulfilled lives.
Shannon earned her BS in Health Fitness in Preventative & Rehabilitative Programs (2007) from CMU. She attended Bauman College in Boulder, Colorado to certify as a Natural Food Chef (2012).
Enjoy her recipe for these perfect for the holiday Mint Chocolate Tarts – Delicious!
Recipe Source: Shannon Sadoski, Live Unprocessed
Over the holidays we love to celebrate with the ones we love! That means lots of activities, laughter, libations, and indulgences. But indulging doesn’t have to mean processed foods, refined sugars, and belly aches. I love bringing simple dishes that I know won’t upset my tummy. This way I always know there’s something I can eat, and I get to introduce new foods to family and friends that they may not have tried on their own. Dessert is sometimes a struggle to find recipes without all the junk that actually taste good. Well, you’re in for a treat ~ literally
This mint chocolate tart is so versatile, filled with flavor, and boasts healthy fats to satisfy, support blood sugar balance, and fulfill your sweet tooth. There are no refined sugars, gluten, or dairy, and your vegan friends will also be impressed..
I use this tart crust with many different fillings, as it’s simple flavor compliments sweet, savory, creamy, or fruity. I like using a local grade B maple syrup for a rich, buttery flavor. For the filling, I use a raw cashew butter that can also easily be made on your own by soaking cashews overnight, draining and rinsing, and blending in a food processor or high speed blender. Artisana raw cashew butter has an unbeatable smooth texture, but homemade with a little texture isn’t bad either. I use a peppermint essential oil to bring a fresh flavor and ignite the senses. *Make sure your essential oil is high quality and ingestible or substitute with a peppermint extract, adding a little at a time to taste. The chocolate cream topping can easily be used as a filling with a whipped coconut cream topping, if you so desire. The possibilities are endless. Enjoy this treat ~ indulge ~ and be merry!
2 cups Almond Flour
½ teaspoon Baking Soda
1/8 teaspoon Sea Salt
¼ cup coconut oil, melted
2 tablespoons Maple Syrup
1/8 teaspoon Vanilla Extract
Mint Tart Filling
½ cup Cashew Butter (I use Raw Artisana)
2 ripe Avocados
2 tablespoons Maple Syrup
¼ teaspoon Vanilla Extract
3-4 drops Ameo Peppermint Essential Oil (more to taste)
1/8 teaspoon Sea Salt
Chocolate Cream Topping
(5.4 ounces) Coconut Cream, drained*
1 tablespoon Maple Syrup
1 tablespoon Unrefined Coconut Oil
2 tablespoons Raw Cacao Powder
- Preheat oven to 350 ̊F
- Place silicon cups on cookie sheet or grease muffin (or mini muffin) pan with coconut oil.
- Mix dry crust ingredients. Mix wet crust ingredients. Incorporate well together.
- Using a tablespoon for measure, place one spoonful of the crust mixture into each cup, dispersing any leftover evenly. Using fingers, gently press onto bottom and sides of cup, evenly forming a shell for tart.
- Bake for 10-12 minutes or until golden in color. Remove from oven and let cool 10+ minutes before placing in freezer.
- Place all mint filling ingredients in blender. Blend until smooth. Taste and adjust flavor as desired. Refrigerate until ready to fill tart shells.
- In small sauce pan, add coconut cream, maple syrup, and coconut oil. Heat on low heat just until melted, whisking together.
- Add cacao powder and stir until well combined. Transfer into a bowl. Place in refrigerator for about 20 minutes or until thick, texture has formed.
- Remove crust cups from freezer.
- Pipe mint filling into tart shells (you may use plastic storage bag as piping tool, cutting off the bottom corner).
- Pipe chocolate cream on top of mint filling.
- Serve cooler than room temperature or store airtight in refrigerator for up to 3 days. You may also store in freezer to help preserve texture of crust. Be sure to for about 30 minutes before serving.
Yield: 12 tarts or 24 mini-tarts
*The coconut cream does not have to be refrigerated overnight. Simply remove cream from can with a spoon and drain out the additional coconut water (less than 1 ounce). If you are substituting a full size can of full fat coconut milk, I suggest refrigerating overnight, then scooping out the cream and reserving the coconut water for smoothies or other recipes.
**To make coconut whip cream (optional for chocolate tarts): place can of full fat coconut milk in refrigerator overnight. Do not shake. Remove all solids to a stainless steel bowl. Whip with maple syrup or honey to sweeten to desired taste.