by Heather | Aug 23, 2021 | baking, gluten free, protein, recipe, Uncategorized, vegan
(makes 12-14 1-2 inch balls)
- ¾ cup (60 grams) instant oats
- ¼ cup (70 grams) Chocolate Perfect Protein Powder (your favorite)
- ½ cup (50 grams) almond flour
- ¼ cup (65 grams) almond or peanut butter
- ½ tsp vanilla extract
- 3 tbsp maple syrup or honey
Grind the oats in a high-speed blender or food processor and pour them into a bowl. Add the protein powder, almond flour, and nut butter.
Stir the ingredients together and then add the vanilla and maple syrup and, using your hands, form it into a thick batter.
If the mixture seems really dry, add more peanut butter or maple syrup/honey.
Now, roll into balls (1-2 inches/2.5-5 cm) and put them on a plate. Place in the freezer for at least 30 minutes, then place in a tightly sealed container (or freezer-safe bag).
These will keep for a month in the fridge or 2 months in the freezer. ENJOY!!!
by Heather | Apr 1, 2021 | baking, gluten free, recipe, Uncategorized, vegan
I’ve got a special treat for you today.
It’s a healthy snack bar recipe that’s perfect for a mid-morning or mid-afternoon pick-me-up.
Not only does it taste great, but it’s vegan, gluten-free, and low in sugar!
They will keep for several weeks in an airtight container (if they last that long).
Note: the trickiest part of this recipe is actually how sticky the “batter” is. That’s because it’s not really a batter, as it’s made almost entirely of nuts and seeds.
I recommend using a rubber spatula to mix it as well as spread it out in the pan before baking.
Feel free to mix up the kinds of nuts, seeds, and nut butters you use. You really can’t go wrong.
Coco-Nutty Snack Bars
- 1 cup (125 g) chopped pecans or almonds
- ⅔ cup (66 g) unsweetened shredded coconut
- ¼ cup (36 g) pumpkin seeds
- ¼ cup (36 g) chia or flaxseed (ground)
- ¼ tsp Himalayan salt
- 1 tbsp coconut sugar
- 2 tbsp melted coconut oil
- 1-2 tbsp natural nut butter (either peanut, almond, or other flavor)
- 3 tbsp honey or maple syrup
Preheat the oven to 325°F (162ºC). Line an 8-inch (20 cm) square pan with parchment paper.
Place the first 5 ingredients in a large bowl and mix well.
In a separate bowl, whisk together the remaining ingredients. Pour over the nut mixture and stir together well.
Pour the resulting batter into a prepared baking pan. It will be sticky and hard to maneuver, but press it down into an even layer that covers the bottom of the pan.
Bake for 25 minutes.
When done, let cool for about 45 minutes. Slice into 16 bars. Remove the bars and let cool for another 30 minutes on a cooling rack. Store in an airtight container.
Hope you enjoy these!
by Heather | Apr 15, 2020 | baking, fruit, gluten free, recipe, recipies, sweet, vegan, vegetarian
Ingredients:
3 apples
1 tsp cinnamon
1-2 tsp coconut sugar (optional)
1 Tbsp crushed nuts or seeds
Directions:
- Preheat oven to 350°
- Slice apple in half and remove core and seeds
- Place apples flesh side up in baking dish
- Sprinkle with cinnamon, coconut sugar and nuts/seeds
- Bake for approximately 35 minutes until apples are soft
by Heather | Mar 11, 2019 | baking, fruit, gluten free, grains, recipe, vegan
Wild Blueberry Banana Bread*
Ingredients:
3 ripe bananas
1/4 cup maple syrup
1/4 cup coconut sugar
1 tsp alcohol-free vanilla extract
1/2 cup unsweetened almond milk
2 cups gluten-free oat flour
1/2 tsp sea salt
1 tsp baking powder
1/2 tsp baking soda
1/2 cup frozen wild blueberries
Chopped walnuts, for topping (optional)
Directions:
Preheat oven to 350F. Line a 9×5 loaf pan with parchment paper.
Place the bananas in a bowl and mash with a fork. Add the maple syrup, coconut sugar, vanilla extract and almond milk. Mix well.
In another bowl, combine the oat flour, sea salt, baking powder and baking soda. Whisk until lump free. Add the wet ingredients and fold gently until you get a uniform batter. Add the blueberries and stir very gently, just enough to incorporate them.
Pour the batter into the loaf pan and bake in the oven for 40 minutes. After this, turn the oven off but leave the banana bread in the oven for 10 more minutes. Remove from the oven and cool completely before slicing.
*Recipe from Medical Medium Blog
by Heather | Feb 11, 2019 | challenges, general health, gluten free, protein, vegan, vegetarian
Foodie Challenge: Try This Old-New Superfood: Peas
It’s time to rethink our love-hate relationship with peas!
We love them because they add a lot of variety to our diets and contain a long list of nutrients, and sometimes we avoid them because we think they contain too many starchy carbs.
But, peas are one of the most nutrient-dense foods you’ll find … and when it comes to eating healthy, nutrient-dense is where it is at!
They’re high in fiber, a good source of plant protein, and they can help keep your blood sugar steady because of their low glycemic index!
The unique combo of nutrients in peas can help maintain heart, eye, brain and bone health while protecting against cancer, diabetes and blood disorders.
Our challenge this week is to eat a couple servings of peas, in whatever form makes you happy.
Get a load of this list of nutrients in a half-cup, for just 62 calories:
Fiber: 4 grams
Protein: 4 grams
Carbs: 11 grams
Vitamin A: 34% of the RDI
Vitamin K: 24% of the RDI
Vitamin C: 13% of the RDI
Thiamine: 15% of the RDI
Folate: 12% of the RDI
Manganese: 11% of the RDI
Iron: 7% of the RDI
Phosphorus: 6% of the RDI
You can eat peas raw, steamed, crispy and dried, and you can even drink protein-packed pea milk, which is now available in many grocery stores near nut milks. It’s a lot creamier than nut milks and doesn’t taste one bit like peas.
Are you in for this challenge? Let us know!
REFERENCE: https://www.todaysdietitian.com/newarchives/0516p66.shtml
by Heather | Feb 4, 2019 | challenges, general health, greens, vegan, vegetarian
BOOST YOUR BREAKFAST!!
Quick! What food group can help fill you up with fiber, boost your health with minerals, phytonutrients and vitamins, AND is incredibly nutrient dense – packing a whole bunch of nutrition into very few calories!?
Answer: Vegetables!!
This week we’re going to focus on getting our days off to a nutritious start by adding ONE SERVING of vegetables to our breakfast.
It’s an easy and delicious way to give yourself a little boost each day.
Here are some ideas:
🥗Toss a handful of greens (spinach, kale, collard, your choice!) into your eggs or smoothie … this was my choice as pictured above!
😍Add frozen butternut squash cubes to your smoothie (sounds weird, tastes delish, especially if you add some banana to the mix!). You can get these in the frozen food section at your grocery store.
🌶️Make a veggie scramble by adding diced peppers into your eggs. Add salsa for a Mexican flair!
🍳Bake up some grab-and-go egg “muffins” that contain greens, peppers or other veggies of your choice
🍠Top some sauteed veggies on a sweet potato or poached egg.
Note: A serving = 1 cup of greens or ½ cup of veggies like squash, sweet potato and peppers.
Are you in for this week’s challenge!? Let us know below!
Grab a pic of your veggie-packed creation and share it!