Regardless if keeping a healthy diet or not, we all like a good bar. But the purpose of the handheld treat differs greatly: A snickers bar to appease a sweet tooth, a protein bar post workout, or a breakfast bar when running out the door in the morning. Most bars, however, are pumped full of artificial sweeteners and other harmful additives that sacrifice nutritional value for convenience. That’s why it’s always best to make your own!
Ingredients: 2 cups rolled oats, 2 tablespoons of flax seeds, 2 tablespoons of chia seeds, handful of strawberries, handful of blueberries, 1 scoop of vegan protein powder, 1 tablespoon of coconut oil. Add honey/agave to taste.
Directions: Soak flax seeds in 4 1/2 tablespoons of water for 5 minutes. Mix oats, protein powder, chia seeds, coconut oil, and flax mixture. Cut strawberries and blueberries in half. Add to mixture. Make sure to mix thoroughly so protein powder is fully dissolved.
Once mixed, form bars onto greased tin foil on pan (recipe makes 6). Bake for 15 mins. Let cool for at least 5 minutes.
You can see that we chose our berries with America in mind. Happy (belated) Independence Day to all our American followers!
While the honey or agave will give it additional sweetness, the berries and protein give plenty of natural sugar so it’s not necessary. These are great in the morning, post workout, or when you just need something sweet. Hey, looks like we fulfilled all three!
Happy Father’s Day to all the healthy dads out there! Brunch always caters best to the Sunday holidays so here’s a lighter option when the table is already covered with bagels and pastries.
Ingredients: 1 head of cauliflower, 1 quarter white (or yellow) onion, 1 clove garlic, 2 eggs (or 4 tablespoons of chia seeds)
Directions: Dice and microwave cauliflower for about 6 minutes. Once cooled, process cauliflower with garlic and onion (and seasonings of your choice) until puréed. As described in the caulirice recipe, the garlic and onion give the caulirice some much needed flavor.
Once processed, transfer to bowl. Mix eggs separately and add to cauliflower mixture. Mix throughly. Shape into ovals.
These were cooked on a flat top but can also be prepared in a pan. Cook for about 5 mins on each side.
We’ve all heard that breakfast is the most important meal of the day. The problem is, it’s also at the most hectic time of the day. Mornings tend to consume us rather than us consuming the necessary nutrients to have a productive day. And worse than that, McDonald’s breakfast makes the allure of the drive-through all the more appealing.
But, breakfast prep is possible! These bars (which we could even call “breakfast brownies” due to their mouth watering moisture) are filled with protein and good carbs from an unlikely source to successfully prepare you for the day.
Ingredients: 1 can chickpeas, rinsed and dried (yes, you read that right), 1/2 cup peanut butter, 2 tablespoons of agave nectar, 1 tablespoon of chia seeds, 2 scoops of protein powder (vegan used here), 1 tablespoon of coconut oil, 3 apples (any kind), 1 tablespoon of cinnamon, pinch of sea salt
Directions: Dice apples. Sauté in pan for about 15 mins or until a bit browned while adding cinnamon. Let cool once completed.
Once cooled, process all ingredients together (chickpeas, peanut butter, agave, etc.). You should have a peanut butter cookie-like batter (but foodborne illness free!). Pour into greased cake pan (recipe caters to 8×8, but a 12×8 is all that we had available). Bake for 30 mins at 350°.
We cut the bars quite large to give a filling portion for the morning. If using as a dessert (which they are also excellent for), you may want to cut to more of a brownie size.
The bars are packed with protein (about 20 g per bar if you cut in 6’s) and are gluten free and vegan. They are sure to keep you full and fueled for your busy day.
There’s a lot of talk about how some fats are good, and some not so much. Mayonnaise certainly falls into the category of “fat” but, 9 times out of 10, it lands in the bad category rather than the good. This is because it’s normally highly processed with partially hydrogenated oils, including Hellman’s, the brand that most associate with Mayo. This kind of oil is bad for both your waistline and your cholesterol.
But, if you are a fan of the creamy, flavorful taste that mayo brings to the table, try out a more healthy alternative in Avocado. Avocados contain both monounsaturated and polyunsaturated fats which are linked to lowering bad cholesterol and are a good substitute for saturated fat in your diet. And, because they’re a plant of course, they contain other phytonutrients and minerals that your body requires.
Not only is it a good substitute on a nutritional level, but on a culinary one as well. Pictured above are two hard boiled eggs, mashed with half of a small haas avocado (which I personally find are the best for mashing). Seasoned with salt and pepper, the taste is nearly indistinguishable from regular egg salad and provides the creamy fix with a helping of good fat. Can also fill in well with shrimp, chicken, tuna, or as a regular spread on a sandwich.
Happy Easter! Easter has to be one of the top, if not the most, sugar saturated holidays. Peeps, Cadbury Eggs, Reese’s…the list of the artificially sweetened treats goes on and on. It seems like it’s unavoidable. But, there are ways to indulge in a healthy way. That’s where these little delights come in.
Yields: 12 muffins
Tools Needed: 6 cup muffin tin, Food Processor or mixer
Ingredients: 2 cups Whole Wheat Flour, 1/2 cup Coconut Oil, 2 cups Organic Sugar, 1 Egg, 2 Large Carrots, 1 teaspoon Baking Powder, 3 teaspoons of Cinnamon, 1 teaspoon Nutmeg, 1 teaspoon Ginger, 1 teaspoon Salt, 1/4 cup of Almond Milk
Batter: Mix together dry ingredients. Cut carrots in 1 inch segments. Boil until soft (about 20 minutes). After giving the carrots a few minutes to cool, place them in processor with oil and almond milk until smooth. Add carrot/oil with dry ingredient mixture and mix in egg until no lumps remain.
Bake: Spoon mixture into tins. Do NOT exceed the levels of each tin. The muffins will, of course, rise. Bake for about 30 minutes at 360°. Let cool for 10 minutes.
These muffins are flavorful, filling, and anything but dry. Not only do they make a great desert, but also a quick go-to for breakfast during a busy week.