My nutrition client LJ posted this recipe from the Power Hungry blog on our Team Facebook page and I loved the simplicity of it. With 5 ingredients (all of which you can pronounce) these bars go together in a snap.
I whipped-up a quick batch and these protein bars have been a savior for me the last few days since I have been crazy busy and have been eating on the run a lot. An added bonus is the fact that these are really filling.
The only modification I made to the recipe was to use 1 cup of almond milk versus the 1 1/3 cups the recipe called for. Years ago I learned to always add less liquid initially to a recipe than it calls for because you can always add more if necessary and you can’t UNadd liquid once you have too much.
Gingerbread seems to run along the great divide…people either love it or hate it. I love it! You all know how fond I am of my cookie dough bites. This is my gingerbread interpretation of a cookie dough bite. I created these for a food demonstration I taught as part of NEXT week where I made my PB & C Cookie dough bites, Mexican Wedding Cake bites, and Gingerbread Bites.
As with all of my other cookie dough bites, these are easy peasy to make.
1 cup roasted cashew butter
1/3 cup Yakon syrup
¼ cup Somersweet
4 tsp cinnamon
1 ½ tsp ginger
1 tsp cloves
½ tsp nutmeg
1 cup pecan meal
On the stove over medium-low, toast the pecans (watch carefully to prevent burning). Once toasted, remove them to cool.
Place the cooled toasted pecans in the food processor and process into a meal.
Cream together the cashew butter, Yakon syrup, cinnamon, ginger, cloves and nutmeg. Now add the Somersweet and incorporate well.
Once the mixture is creamed, mix in the toasted pecan meal (I use my hands while wearing non-latex gloves).
Form the dough into small rounds (about 1Tbs. each).
The second blog I was assigned was A Couple In the Kitchen. I love the tag line for their blog, “The couple that sautés together, stays together.” How much fun is that?!?!?! It sounds like this couple has a blast together in the kitchen. While looking through their blog I was really excited to see that they participate in Meatless Mondays. I had a tough time choosing which recipe I would make, but I narrowed the field down to two… Spicy Chickpea and Carrot Tangine or Rosemary Root Veggie Pot Pie. Ultimately I chose to make their Rosemary Root Vegetable Pot Pie because I have been meaning to veganize and gluten-free-ize (totally not a real word, but you know what I mean) a pot pie for a long time.
Since the Couple in the Kitchen used puff pastry, I knew that I would need to come-up with a vegan/GF savory pie crust and I did so pretty successfully. My goal was to reduce the overall fat content in the recipe and up the protein content. I also added some peas to the veggie mix since I am partial to peas in pot pie.
The end result was really REALLY tasty, but I did learn a few things that I will take with me the next time I make this (there will definitely be a next time). I had way too much filling for my family of four, so next time I am going to use a total of 4 cups of veggies (and will add sub in some parsnips for some of the potatoes) , but I will still make the same amount of sauce because I wanted the filling to ooze more than it did this time. I will also add 1 more cup of liquid to the sauce next time (equal parts broth and non-dairy milk) to make it a bit more loose (It was pretty darn thick, but that is probably due to the fact that I used GFree flour vs. wheat flour…adjustments always have to be made when converting recipes to GFree).
3 Tbs. flax meal
¼ cup + 2 Tbs warm water
1 cup gluten free flour mix
1 cup almond flour
¼ tsp Herbamare
¼ cup Earth Balance Organic Coconut Spread or Earth Balance vegan butter spread
4 cups of chopped fingerling potatoes
2 cups chopped baby carrots
1 cup frozen peas, defrosted
2-3 sprigs fresh rosemary, with leaves removed from the stems
½ tsp dried thyme
Salt to taste
Small splash olive oil
2 Tbs. Earth Balance vegan stick butter
1/2 of a finely chopped onion
1 celery stalk, diced
1/4 cup gluten free flour
1 cup vegetable stock
1 cup milk (I used So Delicious Unsweetened Coconut Milk)
1 cup frozen baby peas, thawed
1 pkg. Trader Joes Organic Baked Savory Tofu (7 oz), chopped into ¼ – ½” cubes
Salt and pepper to taste
Non-dairy milk for brushing tops of pies
Preheat the oven to 375 degrees F.
To make the crust begin by making your flax egg by combining the flax meal and warm water in a small bowl. Set the bowl aside to allow it to congeal.
Combine the gluten free flour mix, almond flour, and Herbamare in a mixing bowl. Once well mixed, cut in the coconut spread with a pastry cutter.
Once the coconut spread is completely cut into the flour mix, add in the flax add and mix until the dough forms a ball that easily stays together. If your dough is too dry add some water (I didn’t need to). Place the dough in a bag and put it into the fridge to rest and cool.
In a large bowl, toss the chopped potatoes and carrots with the olive oil, rosemary, thyme, and some salt. Spread on a baking sheet and bake at 375 degrees F for 30-45 minutes until tender.
When there is about 10 minutes of roasting time remaining, melt the butter in a medium stock pot over medium heat. Sauté the chopped onion and celery until softened, then add the flour. Cook for 2-3 minutes until it starts to brown.
Slowly stir in the vegetable stock and milk, and cook, stirring often, until thickened. Season with salt and pepper to taste.
Remove the vegetables from the oven and add them to the gravy along with the peas and chopped pressed tofu; mix well. Cover and turn off the heat until you are ready to fill the pies.
For my pies I used a mini pie pan from Sur La Table. To prepare the pie dough for my molds I removed the dough from the fridge and rolled half of it out to about 1/8 of an inch thick. I then used the pie mold cutter and prepared the bottom halfs of each pie. I repeated the step with the remaining pie dough and prepared the top pie shells for each mold. I had enough pie crust and filling left that I used a bread pan and made a pot pie casserole of sorts.
Brush the tops of the pies and casserole with some So Delicious Unsweetened Coconut Milk and put them in the oven for 15-25 minutes. The individual pies cooked in 15 minutes and I left the casserole in for 25 minutes.
I have been on a real oatmeal kick lately. With the weather cooling off I find that oatmeal is the perfect Fall breakfast. I love how easy it is to change the flavor of oatmeal with simple variations. You may remember my past post for Banana Bread Oatmeal (click herefor the post). Here is my latest oatmeal creation that is now a permanent member of my oatmeal rotation. The addition of the flax meal really gives this recipe a wonderful oatmeal/cream of wheat texture. I just can’t seem to get enough pumpkin this time of year!
INGREDIENTS – Makes two smaller or one large serving
¼ cup old fashioned oats (GFree)
¾-1 cup water
½ cup canned organic pumpkin
½ cup applesauce (click here for my applesauce recipe)
½ tsp pumpkin pie spice
1 Tbs flax meal
Stevia or maple syrup to sweeten
Place the first five ingredients (oats through pumpkin pie spice) into a pot and bring to a boil. Once boiling, drop the temp to med-low and simmer until the mixture thickens (5-10 minutes).
Turn off the heat, add the flax meal, stir to incorporate, and allow the mixture to sit for a few minutes to thicker further.
Sweeten to taste and top with raisins, walnuts, and maybe a drizzle of maple syrup.
Erin’s favorite part of cooking and baking is doing it for other people…a girl after my own heart! She started the blog as a pseudo journal so she could keep track of all the cooking, baking and wine tasting she does. While cruising through her blog I saw many mouthwatering dishes that I was interested in making …many of which were vegan and the others which me great recipe ideas that I could take back to the kitchen and veganize. Ultimately I decided to make her Oat Roasted Pears which she adapted from a recipe by Anna Olson. My family is slightly obsessed with pears right now since they are at the peak of amazing this time of year.
Since coming back from the Healthy Lifestyle Expo a few weekends ago I am primed to make as many healthy changes as I can in my cooking and baking, so I eliminated all of the butter and refined sugar from this dish and substituted date sugar and honey (I also used pecans vs. almonds since that is what I had on hand). In addition, I halved the recipe since there are only four of us.
The holidays came early to my house. I received my first present of the season when FedEx dropped off So Delicious’s Seasonal Coconut Milk Beverages to my doorstep this morning. So Delicious contacted me to tell me that the milks would arrive this morning and I seriously think the FedEx man must have thought I was coo coo because I was literally waiting at the door when he arrived.
OH MY GOSH they are good! Then Nog is so flavorful and pours thick like a “real” nog does, but without the guilt and oodles of fat that accompany the dairy version. When I was about 5 years old I consumed a half gallon of egg nog on my own and as you can imagine, I have avoided the dairy version like the plague since (I am shocked I did not have a heart attack right then and there!). So Delicious has come to the rescue and provided me with an option that I like and does not conjure-up bad memories for me. Yay!
As you can imagine, the Mint Chocolate is out of this world. I think I will need to pour some into an opaque container so I can save some for myself since I know the kids are going to absolutely decimate it when they get home from school. I so want to cook and bake with these milks! I am thinking the kids will love the recipe for the Vegan Nog French Toast (breakfast tomorrow!). I love that they included recipes on the carton.
The beverages will retail for around $2.99, which I consider to be very reasonable. I know my fridge will be stocked with them. Click here for nutrition information. Click here for a store locator.
So Delicious has generously provided the readers of Veggie Grettie with a nice giveaway… TWO coupons for a “FREE So Delicious Dairy Free item.”
In my post on Wednesday (click here to view the post) about our trip to Los Rios Ranch apple orchard in Oak Glen, I mentioned that I made an apple crisp for my daughter’s B-Day. I thought I’d share with you the recipe I came-up with. Keep in mind that this is definitely a treat (sugar and vegan butter) and thus reserved for a special occasion, not an “any night” dessert.
Mix together the flour, sugar, oats, baking powder, and cinnamon. Cut the cold Earth Balance into cubes and mix it in to the dry mixture with a pastry cutter or your hands. The goal it to keep the topping crumbly and not mash it into a ball. You want the butter to be distributed evenly throughout the mix so you end-up with a crumble that filled with pea-sized chunks.
Slice the apples and mix them with the sugar, cornstarch, lemon juice, cinnamon. Place the apple mixture into a glass dish. Evenly distribute the topping over the apples.
Bake for 40 minutes. Check to make sure the topping does not get too brown. If the topping is browning too quickly, loosely cover with a piece of foil.
I have been following Matt Frazier’s blog, the No Meat Athlete for some time now. Matt is a running fanatic who is fueled exclusively by plants, thus the title, No Meat Athlete. Matt ran his first marathon on 2002, but it wasn’t until he became a vegetarian that he qualified for the Boston Marathon. He has since moved on to ultrarunning…we are talking 50K, 50 miles, and beyond (all fueled by a plant-based diet)!!! If that is not inspirational, then I don’t know what is.Matt has great tips on his site for running and athletics in general as well as product reviews and recipes (He also sells really cute shirts). Today Matt has graciously agreed to share his go to formula for energy bars. We have all bought them, but did any of you realize how easy (and how much less expensive) they are to make at home? Matt’s sister-in-law came-up with the winning formula. What’s great about using a formula versus a recipe is how easy it is to customize it to each person’s taste…some people would go gaga for a chocolate peanut butter energy bar and other people would prefer a cranberry walnut bar…to each their own.Today’s Guest Blog will not disappoint.
The Ultimate Energy Bar Formula
1-pound can of beans, drained and rinsed (or 1.5 cups cooked beans)
½ cup binder
¼ cup sweetener
¼ cup soft sweet fruit
1 teaspoon of extract (optional)
1 teaspoon of dry spice (optional)
¼ teaspoon sea salt
1.5 cups of oats (you can toast them if you want but I can’t tell the difference)
1 cup dry base ingredient
1 cup stir-ins
In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth. Add the oats and dry base ingredients and pulse just to combine. Add stir-ins and pulse again just to combine. If the consistency seems spreadable, you’re good. If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient. Grease 13×9 pan with baking spray or rub with 1 tablespoon oil, then spread mixture into pan. Bake at 350 degrees for 15-18 minutes. Note: You’ll have the most success if you use unsalted, unsweetened versions of the ingredients, and control the sweetness and saltiness through the sweetener and added salt.
¼ cup of ground flax seed mixed with ¼ cup water
Brown rice syrup
Honey (if you’re not vegan)
Recommended soft, sweet fruit
Mashed banana (about half of one)
Chopped dates (remove the pits!)
Recommended optional extracts
Recommended dry spices
*For stronger spices like nutmeg and cardamom, use just a ¼-½ teaspoon and combine with less intense spices like cinnamon. Recommended dry base ingredient (a combination is usually best)
Protein powder (we’re fans of hemp, rice, and pea protein)
Brown rice flour
Cocoa (max ½ cup)
So that’s the basic formula! To help get you started, here are three variations Christine came up with. For each of them, follow the same procedure from above for mixing and baking.
Example #1: chocolate black bean happy bars
1 can of black beans, drained and rinsed (about 1.5 cups)
½ cup almond butter
¼ cup agave
¼ cup mashed banana
1 teaspoon vanilla extract
¼ teaspoon salt
1.5 cups of oats
1/2 cup cocoa + ½ cup brown rice flour
½ cup shredded coconut + ½ cup raisins
Example #2: cranberry-pistachio protein bars
1 can chickpeas, drained and rinsed
½ cup binder: ¼ cup of ground flax seed with ¼ cup water
¼ cup agave nectar
¼ cup applesauce
1 teaspoon vanilla extract
1 teaspoon of cinnamon
¼ teaspoon salt
1.5 cups of oats
1 cup vanilla protein powder
½ cup pistachios + ½ cup dried cranberries
Example #3: maple pumpkin health bars
1 can of great northern beans, drained and rinsed
½ cup pureed pumpkin
½ cup maple syrup (Christine used more maple syrup in place of the sweet fruit here, for more maple flavor)
1 teaspoon pumpkin pie spice
¼ teaspoon salt
1.5 cups of oats
1 cup spelt flour
1 cup raisin bran cereal
So there you go, three examples to get you started. But really, the point is for you to create your own, using the basic formula as the framework. So I hope you’ll do that, and let us know what you come up with! Photo courtesy of the No Meat Athlete.Click here to read the original post.
I read cookbooks like novels and absolutely devoured The Art of Raw Food. The information provided within the book is so eloquent and the photography is so simple and striking. I have always loved the Danish design aesthetic of clean uncluttered lines and it really comes through in the styling of this book.
I fear that I neglected my husband for a few night as I read this book cover to cover. Usually after we put the kids to bed it is “our” time to watch a little TV (House Hunters International is high on the list) and hang-out together, but I totally blew him off (sorry honey!) as I escaped into the world of raw food created by Jens Casupei and Vibeke Kaupert.
I appreciate the fact that this book is not just a cookbook (though we all know I love cookbooks in any form). The first 39 pages of The Art of Raw Food are dedicated to educating the reader about raw food by explaining what raw is and why it is important to consume raw food. In the Preface Jens mentions, “When writing this book, I reverted to a very basic question, a question that has lingered in the back of my mind at various stages of my life: Does it enrich me?” It is clear that the recipes in the book are meant to enrich, satisfy, and energize our bodies naturally. I think we often forget that while food is a HUGE source of enjoyment for us, it is primarily meant to sustain us by providing our bodies with the nutrients it requires to function. Jens and Vibeke have written a book and recipes which show us that enjoyment and nutrition can go hand-in-hand.
There were so many recipes I wanted to try while reading through the book. The breakfast porridge and muesli recipes called to me strongly and did not disappoint. I am now a big fan of making oatmeal the raw food way. It is a simple as soaking oatmeal in water for 1-3 days and mixing it with dates, cinnamon, raisins, and a pinch of salt. I learned in the cookbook that “soaking the oatmeal makes it easier for your body to digest the porridge and thus absorb the nutrients.” For those of you interested in the recipe specifics:
YUMMY OAT PORRIDGE
2 cups (5 dls) oatmeal, soaked for 1-3 days (change water and rinse at least once a day)
1/2 cup (1 dl) dates, pitted
1/2 Tbs cinnamon
1 pinch salt
3/4 cup (2 dls) raisins
Drain oatmealand pour into a food processor, add dates and cinnamon, and blend to the desired consistency. Season with salt and mix in the raisins.
Serve as is or add extra fruit such as slices kiwis or strawberries.
If the dates are too dry, it is a good idea to soak them for a few hours before use. (you can keep the soak water to use as a sweetener in a smoothie.)
You can vary the taste by adding almonds (soaked overnight) or coconut flour.
The lunch/dinner recipes, soups, smoothies, and dessert recipes tickled my taste buds too. I am always looking for new ways to incorporate the plethora of veggies from my garden into new recipes. Along those lines…
My tomato plants are taking over the world and I have been making all sorts of plans for consuming the gazillion tomatoes I will be harvesting. When I came across the recipe within the book for Stuffed Tomato Hors D’oeuvres I was thrilled because I had never really thought of stuffing my tomatoes with pates and left-overs and it is something that works for so many different sizes of tomatoes. I now have visions of beautiful cherry tomatoes stuffed with olive tapenade, pesto, egg-less salad, quinoa salad (click here for my recipe), etc. The possibilities are endless!
This un-cookbook has definitely earned a permanent spot on my bookshelf.
Last month I heard about a fun way to add some spice to my blogging. Amanda from the blog, Amanda’s Cooking started something really neat called The Secret Recipe Club back in April with 19 participants. Basically, you sign-up to participate and you are assigned a blog to make a recipe from once a month and you are encouraged to make the recipe work for you by i.e. making it gluten-free, dairy-free, vegan…basically whatever you need to do to make the recipe work for you. You don’t reveal whose blog you were assigned until Reveal Day (much like the Secret Santa concept). There are now over 150 participating blogs. How’s that for growth?
I was assigned the most charming blog, Peas in a Blog, which was started by two friends who now live across the world from each other. They started sharing veggie recipes and fitness tips with each other almost daily and decided that they should start a blog together to share their tips with everyone. Carolina is a Columbian living in Florida and Katie is an American living in South Africa. It is so much fun to follow their friendship and tips!
While surfing through their blog I came across a lot of recipes I wanted to try. First I made their Grilled Peach Delight Salad and really enjoyed it. To completely veganize the recipe you can easily sub out the honey for agave (I made it with the honey). The dressing was really tasty and grilling the peaches adds such dimension to them.
The second recipe I made was their “Fried” Ice Cream which wasn’t fried at all! It was a TOTAL WINNER and thus the subject of my first entry for the Secret Recipe Club! I made the dessert for a dinner party I was hosting and no one believed it wasn’t fried. My father-in-law isn’t usually a sweets person and he said he really liked it (he finished the whole bowl!).
1 Small pint of your favorite Ice Cream (They used Dulce de Leche…I used Vanilla Bean)
1 Small box or container of Corn Flakes Cereal (…I used gluten free)
1 TBS Brown Sugar (…I used coconut sugar)
1 TSP Ground Cinnamon
Parchment or Wax Paper
Your favorite topping sauce (Caramel, Hot Fudge, Honey, chocolate shell, whatever you like. I used vegan Hard Chocolate Shell)
Cover a large plate or cookie sheet with some parchment or wax paper. With an ice cream scoop, try to get good circular scoops and place them on top of the paper (I used my hands to reform the balls into nice circles once I had scooped them). Place the plate with scoops in the freezer for at least 10 minutes (I prepped them ahead of time and left them in the freezer for 2-3 hours).
In the meantime, pour the package of corn flakes into zip-lock bag along with the sugar & cinnamon, close the bag. Have fun by crushing the flakes until they’re almost powder form (its up to you the texture you’d like on the scoops…My kids had a blast doing this), mixing them with the sugar & cinnamon. Once you’ve reached your desired texture pour contents onto a plate. Note – this will make A LOT of topping, so you will have more for later…yay!
Take scoops out of the freezer. Place a scoops on the mixture plate and coat, one by one. Serve drizzled with your favorite topping sauce. Add cinnamon sticks or fruits for garnish. Note – I played around with making them different ways by putting the hard shell on some of them before coating them with the corn flakes (you will have to work quickly) and for others I rolled them in the corn flakes and then covered them with the hard shell afterwards. Both were amazing!
How easy was that?! Trust me, these taste like fried ice cream. Delicious, impressive and ready in a flash. You and your dinner (or dessert) guests will love them, guaranteed. Buen provecho!
It was so much fun to participate in the Secret Recipe Club. Get ready to see one of my SRC posts monthly…it’s fun to mix it up.
"The diet that helps to reduce weight in the short run needs to be the same diet that creates and maintains health in the long run."
~T. Colin Campbell
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