Chocolate-PB Energy Bites

Chocolate-PB Energy Bites

by | 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!!!

Nutrition Challenge ~ Boost that B12!

Nutrition Challenge ~ Boost that B12!

by | Sep 16, 2019 | challenges, general health, Uncategorized, wellness

Do you get enough vitamin B12 in your diet? Many people – especially those who eat a plant-based diet – struggle to get enough.

Vitamin B12 is a powerful energy and mood booster – just look at the label of any energy drink or supplement and you’ll be amazed at how many B vitamins they contain!

It also helps keep our brains and hearts healthy, aids in digestion, and plays a role in red blood cell development and curbing anemia. 

This week we’re going to make sure we’re getting enough B12 from whole food sources! 

The daily recommended amount for adults is 2.4 micrograms (mcg) a day – although pregnant women need more. 

Because B12 is most prevalent in animal products, people who eat a vegan diet can struggle to get enough, as can people who have problems absorbing nutrients when they digest food. 

Top sources include:

❤️Organ meats (a 3.5-oz serving can contain more than 1,000 percent of the RDI)

🐟Wild-caught salmon

🐂Grass-fed beef

🍳Eggs

Nutritional yeast can be a good plant-based source – ¼ cup contains 290 percent of the RDI. Sprinkle it over your veggies for a tasty and healthy B12 boost.

 This week, your challenge is to consume at least 2.4 mcg of B12 EACH day this week!! 

Here’s a great site that’ll show you exactly how much B12 is in the foods your eating, so you can tally your numbers:

www.dietitians.ca/getattachment/45413d68-0639-4ad6-8de6-10eb97556e5f/FACTSHEET-Food-Sources-of-Vitamin-B12.pdf.aspx 

Are you in? Let us know!

Trail Mix Granola

Trail Mix Granola

by | Sep 14, 2019 | gluten free, recipe, Uncategorized

Is this trail mix or is this granola? Either way, it’s DELICIOUS. 

Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.

1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)

1 cup raw slivered almonds

½ cup pumpkin or sunflower seeds

¼ cup coconut oil, melted

¼ cup maple syrup

1 tsp vanilla

½ cup unsweetened flaked coconut

1 cup dried cherries, blueberries or cranberries

¼ tsp sea salt

(optional: 2 tsp pumpkin pie spice)

 

Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper. 

In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside. 

In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated. 

Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes. 

Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut. 

Remove from the oven for a final time, and let cool. Mix in the berries and store in an airtight container.

Cauliflower Hummus

by | Apr 22, 2019 | Uncategorized

  • C3 cups cauliflower florets (fresh or frozen)
  • ⅛ cup water (2-3 tbsp)
  • 5 tbsp olive oil, separated
  • 1½ tsp sea salt
  • 3 garlic cloves, separated
  • ¼ cup tahini
  • 2 tbsp lemon juice
  • 1 tsp cumin
  • More water as needed
  • (optional: sesame seeds for garnish)

Steam the cauliflower until it’s soft: you can do this in a microwave or in a steamer on a stovetop. Stovetop: Place the cauliflower, water, 2 tbsp of olive oil, 1 tsp sea salt, and 2 whole garlic cloves in covered pan on low heat and cook for about 15 minutes, stirring/checking frequently. Microwave: place the same ingredients in a covered dish and microwave 10-12 minutes.

Next, place the softened cauliflower in a high-speed blender and add the tahini paste, 1 garlic clove, tahini, 2-3 tbsp olive oil, ½ tsp sea salt and lemon juice. Blend until it reaches the texture of hummus. You might have to scrape the sides to incorporate all the cauliflower. If it’s too thick, add a little more water. Taste and adjust the seasonings as needed.

Place in a bowl and, if desired, drizzle a little more olive oil over the top and sprinkle with sesame seeds.

Wild Blueberry Banana Bread

Wild Blueberry Banana Bread

by | 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