Category Archives: Recipes

No Bake Raw Brownies: So Yum…and healthy!

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IMG_3977If you haven’t tried raw brownies yet, you have to. They are the easiest and yummiest healthy brownies you can make. I’ve made my fare share of “healthy” brownies and these are by far my favorite. Yet this time, on a whim, I decided to throw in a tad of unsweetened coconut and I don’t think I can go back to making them without. Delish!

Here’s the recipe:

Ingredients

  • 2 cups  raw walnuts
  • 11 madjool dates, pitted
  • 1/3 cup (60 g) cacao powder or unsweetened cocoa powder
  • 1/4 cup unsweetened shredded coconut (optional)
  • 1/2 tsp vanilla
  • 1/4 tsp sea salt
  • 2 tsp water

Directions:

1. Place walnuts  in food processor and process until finely ground.

2. Add the dates and sea salt and pulse to combine.

3. Add the vanilla, cacao powder and coconut to the food processor and process until small bits remain.

5. Process until a dough consistency is achieved, adding the water and/or more dates if the mixture does not hold together when squeezed in your hand. Y

6. Add the brownie mixture to a parchment lined loaf pan. Press down with hands until it is flat and firm.

7. Place in freezer or fridge to chill for 10-15 minutes before cutting into 10 even squares.

Protein Packed Sunflower Butter Muffins…Yum!

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IMG_3737Well hello again! I disappeared there for a bit over the Christmas break. I posted a few inspirations on Instagram, but I was otherwise engaged with hanging with the family folk for the last few weeks. I have to say, it was nice to slow down, not rush out the door and just hang in our jammies if we so chose. Not to give an entirely wrong impression that we did nothing but hang out in our pjs slothing about. We did venture out of our hollow up to visit the snow, downtown to see the gingerbread houses and then a dismal attempt at driving around to find Christmas lights and ending up in a gas station bathroom (ewe!!).

Now that the merriment of the holidays are behind us, we’ve stretched our pants to capacity and dawned our nightwear sufficiently during the day hours, it’s time to get back on track. Exercise, stick to a schedule and eat healthy…but still eat yummy food of course!! The Christmas cookies are in the past and I am inspired to start thinking of some healthier options for my little peeps that they will actually eat. So I went to my “High Protein Vegetarian” cookbook and found these bad boys that I hadn’t tried before. Partly because my oldest daughter only likes almond butter and my youngest only likes peanut butter…hmph 🙁 But a lightbulb went off last night and I thought of the all forgotten sunflower butter that I think is oh-so-delicisious, but hardly used. So with a few minor substitutions, I whipped these up last night while the girls were in bed. And the best part? they tried them for breakfast and they liked them! Yay! And I have to say I do too. Super yum with all sorts of healthy goodness in there to make a mom’s conscience rest easy.

Here is the recipe that was adapted from Veggie and the Beast:

Sunflower Butter and Chocolate Chips Protein Muffins

 

YIELD: 10 – 12 muffins (I only got 10)

PREP TIME: 10 minutes

COOK TIME: 15 minutes

TOTAL TIME: 25 minutes

Ingredients:

  • ¾ cup whole grain spelt flour (or whole wheat pastry flour)
  • ½ cup quick oats
  • ¼ cup wheat germ
  • 1 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon salt
  • ½ cup natural unsweetened applesauce
  • ⅔ cup creamy peanut butter
  • 3 tablespoons honey
  • 3 tablespoons dark brown sugar, packed
  • 1 large egg
  • 2 teaspoons vanilla extract
  • ½ cup 2% plain Greek yogurt
  • 1/3 cup mini chocolate chips

Directions:

  1. Whisk together the flour, oats, wheat germ, baking powder, baking soda, cinnamon and salt in a bowl. Set aside.
  2. In another bowl, stir together the applesauce and peanut butter. Mix in the honey, sugar, egg, and vanilla, and then stir in the Greek yogurt.
  3. Slowly add the dry ingredients to the wet ingredients. Fold in the chocolates chips.
  4. Drop the batter into 12 lined and greased muffin tins.
  5. Bake at 350 for 15-18 minutes, until a toothpick/knife inserted in the center comes out clean.
  6. Allow to cool completely. Store in an airtight container. Since this is an oil-free quick bread, the muffin flavor and texture will improve overnight.

Soup Craze! Butternut Squash…Tomato…What’s Next Week?

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IMG_3541I just finished up an evening with long time girlfriends. It’s our second annual gathering to wrap presents for an adopted family and I have to say, it’s something that I am so thankful we started last year and hope we continue for many years to come. I’m also wondering why we didn’t start it sooner?! Thank you Kelsey for kick starting us! It’s the least we can do for those in need, especially when we all pool our resources together and buy gifts for a family that needs a little extra help over the holidays.

Not only does it feel good to wrap presents for others, but it’s a great excuse for us to all gather together when our lives are so busy with our own families and children and activities. We get to chat, drink wine, and nibble while we wrap the gifts. I wish we could do this more often, but I will take what I can get!

A humble offering of soup seemed right for the occasion (plus I’ve been on a soup kick these last few weeks…tomato, pesto vegetable with orzo, cream of broccoli and potato leek), so I made a roasted butternut squash and parsnip soup topped with creme fraiche and parsley. Super easy…ahem…here is the tip that makes it so easy…buy the precut squash from your supermarket!!! Just throw your squash, parsnips and onion on a pan with some parchment paper and olive oil to roast and you have pretty much finished the bulk of the work. Shazzam!

Here’s the recipe for the Butternut Squash and Parsnip Soup…and scroll down for the Tomato Soup recipe from an earlier instagram post too!

Butternut Squash and Parsnip Soup

  • 4 Cups cubed butternut squash (approx. 1.5″)
  • 3 peeled and cubed parsnips
  • 2 medium onions cut in large chunks
  • 6 cups vegetable stock
  • 1/2 tsp thyme
  • 1/2 tsp garlic powder
  • 1/2 tsp dried mustard
  • pinch of cayenne
  • salt and pepper to taste
  • drizzle of cream or half and half

Heat oven to 400 degrees. Spread the chopped vegetables on a parchment lined sheet pan tossed with a few tablespoons of olive oil and roast in the oven for 40 minutes or until soft. Place roasted vegetables in a large pot and add vegetable stock. Heat to a low boil and add remaining ingredients. Then using a stick blender (my preferred method), blend the soup until smooth. Serve and top with creme fraiche and parsley.

* You can easily substitute other vegetables for the parsnips, such as carrots, potatoes, etc.

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Fresh Tomato Soup

  • 1 slice onion
  • 4 whole cloves of garlic
  • 3 tablespoons olive oil
  • 4 cups chopped fresh tomatoes
  • 2 cups vegetable or chicken broth
  • 2 tablespoons chopped basil
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt
  • pepper
  • 2 teaspoons white sugar, or to taste
  • drizzle of balsamic vinegar
  • drizzle of cream or half and half
  1. In a stockpot, over medium heat, saute the onion and garlic cloves for 8-10 minutes. Add broth and tomatoes and bring to a boil, and gently boil for about 20 minutes to blend all of the flavors. Add the chopped basil. Remove from heat and run the mixture through a food processor or use a stick blender (my preferred method) and blend until smooth.
  2. In a small pot, melt the butter over medium heat. Stir in the flour to make a roux, cooking until the roux is a medium brown. Gradually whisk in a bit of the tomato mixture, so that no lumps form, then stir in the rest. Season with sugar, salt, balsamic, cream and adjust to taste.

Loaded Berry Smoothies

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Usually when the weekend comes, I am ready for a smoothie and this one is by far my favorite (after much trial and error), not only for the flavor, but also for the loads of good healthy stuff in there. And the best part? You can’t even tell all the good stuff is in there! Yahoo!

My kids know what goes in these since they are used to me piling in all sorts of healthy things in their foods, but if they can taste it, they won’t eat it. This power house is a sure way to get some healthy spinach (or kale), vitamin packed berries, ground flax, chia seeds, hemp seeds and protein packed greek yogurt in to their diet. Did I say flax, hemp, chia and spinach?! Oh yes. I. Did. Here is the secret to any smoothie tasting good (if you haven’t figured this one out already). Bananas. I’ve tried leaving them out, but they just don’t taste as good…a little bland. There is no science to the exact measurements so feel free to adjust to your taste buds 🙂

So here is the recipe…easy as…a smoothie…

2 cups frozen mixed berry blend (or any frozen berry you prefer)

2 very ripe bananas

2 cups fresh spinach or kale (not packed)

1/2 cup nonfat greek yogurt

1-2 tbsp ground flax

1-2 tbsp chia seeds

1-2 tbsp hemp seeds

add water to desired consistency (start with one cup and add more if needed)

*If your berries are on the tart side, add a hint-o maple syrup or honey to doctor it up

 

Add all ingredients to blender and blend until smooth – voila!