Tag Archives: healthy snacks

Easy Vegan Organic Energy Bars

vegan energy barsYesterday 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.

Ingredients:
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.

 

Immunity Boosting Spicy Lime Hummus

hummusI 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!

My 4 Essential Ingredients for Delicious, Nutritious Smoothies

I love smoothies and I drink them several times a week. My whole family (15 mos. old, 4, 7, 8 years old, and my husband) enjoys the smoothies, and I believe that’s part of the reason we rarely get sick. I almost never use recipes for my smoothies, but I thought I would share what I consider to be the 4 essential ingredients to make your smoothies both delicious and extremely healthy. In all cases, organic foods are best if you can get them.

1. Good water. I usually use alkaline (pH above 7.0), ionized water, but mineral water or any clean water will do. You can also use rice milk, almond milk, coconut water or milk with, or instead of, the water.

2. Fruit. I almost always include at least one banana, plus one or two other fruits we like. The most common ones we use are frozen mango, pineapple, frozen blueberries, strawberries, or raspberries, but you can throw in any fruits you enjoy.

3. Greens. Dark, leafy greens are best — like kale and spinach — but you can use romaine lettuce, swiss chard, arugula, mixed baby greens, etc. for different flavorings and nutritional value. (No iceberg lettuce if you want nutrition.) Most of the time the fruit masks the taste of the greens almost completely.

4. Healthy fats and protein. Include one or more of the following: avocado, chia seeds, nut or seed butter, coconut oil, coconut cream, yogurt made from organic goat’s milk or coconut milk.

Play with different combos and quantities of these ingredients to find what you like best. You can’t really go wrong. For an extra treat I sometimes throw dark chocolate chips or cocoa powder in, too. Antioxidants! Enjoy…