Yesterday I had a craving for a high-energy, chocolatey snack, so I decided to make my own all-organic, vegan energy bars. I have seen various versions of these online lately so I had a basic idea of what goes in them and in what quantities. I made this recipe up myself as I went along and I was very pleased with the results. There’s no baking involved, but I did stick them in the freezer for 45 min. to set before I cut them. My two-year-old wasn’t crazy about them but the rest of the family gave rave reviews.
1 c. dried fruit (I used a combination of apricots & raisins)
1 c. almond meal (if you use almond butter you can reduce the amount of water you add)
1/2 cup unsweetened shredded coconut (plus about 1/4 c. more to sprinkle on top just before freezing)
1/2 cup water
1/2 cup cocoa powder
1 tbs. maple syrup
1 tbs. walnut oil
1 tsp. vanilla extract
1/2 tsp. pumpkin pie spice blend
2 cups raw nuts and or seeds of choice (I used pumpkin and sunflower seeds)
Blend all ingredients except the 2 cups of nuts in a Vitamix or food processor. The mixture should be moist but not soupy, kind of like chunky nut butter. Scrape into a bowl and stir in 2 cups nuts and seeds. Press into an 8″ x 8″ square pan and sprinkle the additional shredded coconut on top. Freeze for 45 min., then cut and enjoy.
My family LOVES dessert. Being the health conscious mom that I am, I usually serve dark chocolate or one of my homemade frozen banana ice creams, but today I decided to go for something a little different. This dessert is a recipe I adapted from Vegan Family Recipes. I didn’t have all the ingredients called for, so I substituted with a little of this and a little of that. If you have a variety of healthy fats and natural, low glycemic sweeteners on hand, it’s very easy to make healthier, or just slightly different, versions of various desserts. It’s fun to experiment, even when it doesn’t come out that great!
The first change I made to this recipe was to use a muffin tin and paper baking cups, since I didn’t have a spring form pan. Neither did I have the nuts listed. No problem! For the crust I used 2/3 cups of almond meal, a tablespoon of sunflower seed butter, 2 dried apricots, and maybe a teaspoon of maple syrup. It was a little bit too sticky after I blended it, so I stirred in some shredded coconut to help me pat down the crust. I’d say I used about a tablespoon.
Next came the filling. The only substitution I made here was to use about 2 teaspoons of sunflower seed butter in place of the cashews. And I added an extra tablespoon of lime juice just because.
Finally, the blueberry topping. I didn’t have fresh blueberries since I live in the currently Arctic Northeast, so I thawed some frozen organic ones. Didn’t have dates either, but again, no biggie. I used some raw, unfiltered wildflower honey… maybe a tablespoon? For extra protein and omega 3, I sprinkled some raw hemp seed hearts on top. The result was absolutely delish!
I love to make my own hummus when I have the time. It is so much fresher and more flavorful than what you usually find in grocery stores. I prefer to use dried chick peas and soak them overnight, which also adds to the freshness, but you can use canned chick peas as well. The variety of spices in here, as well as the lime juice and apple cider vinegar, are all great for your immune system. A little disclaimer here: I find it very difficult to follow recipes without making my own modifications to suit my tastes and available ingredients. Therefore, I also have a hard time measuring very accurately and providing exact recipes, but I think this is the closest I’ve come so far. It’s almost exact, so here goes…
2 cups organic chick peas (dry, soaked overnight and cooked 1.5 hrs, or canned)
Juice of 3 limes (squeeze out every last drop!)
2 tbs. avocado oil (could also use olive or walnut)
2 tsp. organic apple cider vinegar
1/4 c. purified water (alkaline, ionized if you have it)
1/2 cup chopped red onion
1 tbs. tahini
1 tsp. sea salt
1/2 tsp. smoked paprika
1/2 tsp. garlic powder or 1-2 cloves fresh garlic
1/4 tsp. turmeric
1/4 tsp. curry powder
1/4 tsp. ground cumin
ground rainbow peppercorns to taste (I turned the grinder about 4 times)
dash cayenne pepper
Toss all ingredients into a Vitamix or food processor and blend away. If it’s too thick, try adding a little more of any of the above liquids (lime juice, oil, or water). If you like it spicier, add more of the cayenne. My kids don’t like things too spicy so I kept it mild. Serve with fresh veggies, chips, or if you’re like me, you may just want to eat it plain like a bowl of pudding. My four kids (2, 5, 8, and 9) and I polished this off in a matter of minutes. Enjoy!