Tuesday, June 25, 2013

Super Quick Oat Bars

Supper quick and easy recipe thanks to The Kind Life with Alicia Silverstone  I love the fact that she took the time time searching for recipe ideas without added sugar, syrup or honey so I did not have too :)  That makes these snacks great for anytime and you can easily change up the seeds, dried fruit and even the grain to make them super versatile.
  • 1 1/2 cups Oats or Quinoa Flakes
  • 1/2 cup Cashews (Pulsed in Food Processor until a Fine Flour)
  • 1/2 cup Sunflower Feeds
  • 1/4 cup Flax Seeds
  • 4 Medjool Dates
  • 1 cup Raisins or craisins
  • 1/2 cup Dried Apricots
  • 1 tablespoon Coconut Oil


  1. In a large bowl add oats, cashews, sunflower seeds, flax and sesame seeds.
  2. In a food processor add the remaining ingredients and continue to blend until a paste is formed. This will take a little while so give it 30 seconds - 1 minute
  3. Add the wet mixture to the dry combining well.
  4. Lightly grease (I use coconut oil) an 8x8" pan and press mixture well to form and even layer.  Bake in the oven at 160 degrees celsius for 10 minutes.
  5. Cool and slice, great for kids lunches or snacks on the go!

Quinoa Nut Balls

These are so yummy! Adapted from Angela who has many other great recipes.  I am always in a hurry so instead of forming the mixture into balls, I just line a pan with saran wrap and press into a 1/2" layer into the pan.  Put in fridge to firm then cut into squares.

  • 1 cup puffed quinoa (if making your own Puffed Quinoa you may need 1.5 - 2 cups)
  • ½ cup peanut butter (or any nut butter)
  • 3-4 tbsp agave nectar (or honey)
  • 1 tbsp crushed peanuts (optional, or nut used)
  • 1 tsp vanilla extract
  • vegan dark chocolate (optional)
  1. In a mixing bowl, combine the peanut butter, agave and vanilla. You may need to warm mixture slightly on stove if too firm.
  2. Add the puffed quinoa (and peanuts, if using), and stir to combine.
  3. Place mixture in the fridge for 15 minutes to let it firm up.
  4. Remove from fridge, roll into 12 balls, and return to fridge for 15 minutes before serving.
  5. Optional: dip some or all of the balls in the melted chocolate or drizzle on top of squares or if you are in a hurry just chop some chocolate and throw into the mixture.

Monday, June 24, 2013

Cashew Cream

1 cup Cashews raw
3/4 cup water

Pour cashews in a container and top with filtered water.  Put in fridge and allow to soak for 8 hours or overnight.  Rinse cashews with cold water then put into Vitamix or high speed blender with 3/4 cup filtered water.  Puree until creamy smooth.  Cream can be used in coffee, soups or sauces.  If you want cashew milk, just add more water.

For "non planners" like me, soak up a few cups of cashews as a time then rinse and strain well.  Pour into a zip lock bag or freeze safe container and take out to puree as needed.  This way you can make the cream/milk on the fly for whatever you are cooking up on a whim.

Vegan "Alfredo" Sauce

Oh my goodness this sauce is delicious!  Thanks to Katie from Chocolate Covered Katie for this and many other amazing recipes!  I modified it a bit
  • 1 1/2 cups raw cauliflower (160g)
  • 2 cloves garlic, pressed
  • 1/2 tsp sea salt
  • optional: 2 tbsp coconut oil or olive oil if not using Cashew Cream
  • 1 cup milk of choice (I used Cashew Cream - SO awesome and creamy)
  • optional: 1/4 cup  nutritional yeast
  • optional: Add a little Dijon mustard or lemon juice if desired.
Put all ingredients into a medium pot and bring to a complete boil, then cover and simmer 15 minutes. Cool slightly and pour into Vitamix or high speed blender and puree until creamy smooth. with either an immersion or regular blender. Serve over pasta, rice, quinoa or heck just drink the stuff it is so darn good! Makes about 2 cups which thickens as it sits.

Vegan Recovery Drink

I used to think recovery drinks were just a way for sport nutrition companies to make more money.  But after trying a vegan on my hubby bought I was surprised how less sore I was after a tough workout and that I could actually function afterwards instead of wanting to crawl to the couch and flop.  So, I decided to come up with my own version that is vegan, quick, easy and yummy. 

Vegan Recovery Drink
  • 1/2 scoop Complete Green protein (4g carbs/9g protein/ 2.5 g fibre)
  • 1 cup Silk almond milk (0 g carbs/ 1 g protein)
  • 1 full banana (24 g carbs)
  • .5 cup organic frozen mixed berries (8g carbs)
Throw everything in the Vitmix or blender and blend until creamy and drink within 30 minutes of your workout.  If you miss the 30 minute window, 60 minutes max.  This mixture has 36g carbs and 10 g protein which has a ratio of  3.6:1 which is pretty darn close to the optimal ratio of  4:1 carbs to protein for a recovery drink.   Plus it is just darn yummy and sometimes that is all you need to get through the last few sets!

Eating or drinking foods in this ratio after a workout allows your body to focus on rebuilding rather than digestion. This means you'll bounce back faster from tough workouts, which is a critical factor in building muscle and strength retention. If you are not fueling your body properly after a workout, either by not eating at all or eating the wrong foods,  your body will remain in a stressed state. This stress creates higher levels of cortisol in your body which causes you to retain fat and use muscle for fuel, which is totally the opposite of what you want from your workouts!

Sunday, June 23, 2013

Home Made Granola Bars

Adapted from Brown Eyed Baker

Honestly I am not a huge granola fan but needs to find healthy convenient snacks for on the go and several of my friends raved about this recipe so just made a batch.  I tried the fig and date recipe below but it seems my figs were hard as rocks so just used all dates and made my own apple sauces (4 apples cored & peeled, 2 Tbsp lemon juice & puree) as I never can seem to keep the stuff on hand.  I just threw all the ingredients in the Vitamix except the oats so really fast to make. I found it a little sweet for me so I will likely cut down on the sweetener next time around but oh man are they yummy! Perhaps a little too yummy....

I love that the original author included a basic recipe so you can mix it up so you are not making the same type every time and it is so easy.

Basic Granola Bar Formula
1. Rolled Grains (2½ cups)
Suggestions: Quick or Regular Oats, Rye flakes, Barley flakes, etc.

2. Nuts, Seeds & Spices (1 cup)
Suggestions: Almonds, Walnuts, Pecans, Pistachios, Sunflower Seeds, Pumpkin Seeds, 
Pumpkin Pie Spice, Cinnamon, Ginger, etc.

3. Sticky Sweetener (1/3 cup + ¼ cup)
Suggestions: Honey, Agave Nectar, Molasses, Maple Syrup

4. Dried Fruits (1 cup)
Suggestions: Raisins, Apricots, Dates, Figs, Prunes, Cranberries, Pineapple, etc.

5. Binder (1 cup)
Suggestions: Pureed Dried Fruit, Apple Butter, Peanut Butter, Almond Butter, Unsweetened applesauce, etc.

Fig, Date & Almond Granola Bars

1 cup unsweetened applesauce
1/3 + ¼ cup honey
1 teaspoon ground cinnamon
¾ teaspoon vanilla extract
2½ cups rolled oats
1 cup chopped almonds
1/3 cup chopped dried figs
1/3 cup chopped dried dates
1/3 cup raisins


1. Preheat oven to 325 degrees F. Line an 8x8-inch baking pan with parchment paper.
2. Throw everything but oats and almonds in Vitamix and blend until nicely mixed.  Pour into bowl then chop nuts in Vitmix and then pour into bowl with the rest of ingredients.  Add oats and stir until combined.

3. Pour mixturer into the pan and press down to evenly flatten..
4. Bake for 25 minutes. Remove from the oven and cool in the freezer until the bars are firm, at least 1 hour. Remove from the pan and cut into bars. Store in an airtight container for up to 1 week.
(Recipe adapted from Good Life Eats)

Thursday, June 13, 2013

Sweet Quinoa Dosas

Adapted from Reboot with Joe  I had to make another batch as these went so fast....next time I make a double...maybe triple batch.

1 cup quinoa
1/4 cup  water
1/4 teaspoon baking soda
Pinch sea salt
1/2 tsp cinnamon
1 date (pitted)

1.) Rinse quinoa well.  Add to bowl and cover with water.  Soak for about 20-30 minutes.

2.) After quinoa has soaked, drain and add it a blender with 1/4 cup of water, the date, cinnamon, baking soda, and sea salt.

3.) Blend until smooth.  Add more water if needed.  Batter should be smooth, like a crepe batter.

4.) To cook, heat pan over medium heat.  Add 1/2 to 1 teapsoon coconut oil (or other oil).  Ladle a small amount and quickly spread out.  Cook about 3-5 minutes and flip.  Dosas should be golden brown on both sides.

Note:  To make dosas savory, leave out the date and cinnamon and substitute with fresh herbs or spices.

Nut Balls

Adapted from Reboot with Joe He is so awesome :)

1 cup organic old-fashioned oats rolled oats
1/4 cup ground flax
1/4 cup sliced organic almonds, choppped
2 tablespoons chia seeds
1/8 teaspoon cinnamon
Pinch of sea salt
1/4 cup + 2 tablespoons creamy, organic almond butter, melted and slightly cooled
1/4 cup + 1 tablespoon organic honey
1/4 teaspoon pure vanilla extract
2 tablespoons mini dark chocolate chips
1/4 cup ground almonds (pulse in a food processor), to roll the balls in


1.) Combine oats, chopped almonds, flax, chia seeds, sea salt and cinnamon in a large bowl and stir.

2.) Melt almond butter in a saucepan over medium-to-low heat.  Once almond butter has melted, remove from heat and stir in honey and vanilla.  Once the mixture has cooled slightly, pour it over the oat mixture and mix well with a spoon.  Fold in the chocolate chips.

3.) Roll the mixture into small bite-sized balls and then roll it into the ground almonds, coating all sides.

4.) Let chill in the ‘fridge before eating.  YUMMMM!

Quinoa Quesadillas

  • 1/4 c. quinoa, cooked in vegetable broth according to package directions
  • 1/2 c. chopped broccoli, steamed
  • 1 c. shredded sharp cheddar cheese or feta (could use cashew cheese for vegan option)
  • salt + pepper to taste
  • 4 medium whole wheat tortillas
  • 2 tsp. olive oil
  1. Combine quinoa, broccoli, and cheese in a medium bowl. Season with salt and pepper to taste. Divide mixture evenly onto one half of each tortilla; fold top of tortilla onto filling.
  2. Heat one teaspoon of oil in a medium cast iron skillet over medium heat; swirl to coat. Place 2 quesadillas in skillet and cook until browned, about 3 minutes on each side. Add another teaspoon of oil to skillet and repeat with remaining quesadillas. Cut into wedges and serve.

Tuesday, June 11, 2013

Veggie Cocktail


  • 1 med fresh  tomatoe or 1 cup canned tomatoes
  • 1/2 cup (15 g) fresh spinach, washed
  • 1/4 cup (25 g)  carrots
  • 1 tbsp diced onion
  • 1 sprig parsley
  • 1  med sweet red
  • 1/2 tsp Worcestershire sauce
  • 1/8 teaspoon hot sauce, I like Frank 's
  • sea salt
  • 1 handful ice cubes (or 1 cup veggie broth to turn into a soup)
Throw everything in a high speed blender and puree until creamy smooth.  Looks are deceiving I was not sure it would taste good as it did not look so great, man was I wrong.  My new fav juice that could also pass for a soup if you use less ice or could use veggie broth

Cauliflower Kale Soup

cauliflower, medium head (about 4 cups)
2 cups vegetable broth
3/4 cup almond, coconut, nut or hemp milk
1T coconut oil
1 yellow onion, diced
2 cloves garlic, minced
juice of half a lemon
1 tsp dried parsley
1 Tbs nutritional yeast
1/2 cup of kale
sea salt and pepper to taste

1. Steam the cauliflower and kale until soft but not mushy. Set aside.
2. Sauté onion and garlic in oil until soft.
3. Combine all ingredients in Vitamix or high speed blender until creamy smooth.

Monday, June 10, 2013

Eggplant Puree

3 med eggplants
3 T olive or grapeseed oil
1/4 onion
salt & pepper to taste

Bake eggplants in oven at 350 for one hour, rotating ever 15 minutes
Cool then peel skins and put eggplant meat into high speed blender

Cut up onion into piece that fit in garlic press and press onion juice into blender, add oil, salt and puree until smooth.  Chill and try not to eat it all in one sitting...I am still working on that ;)

Vegan Pumpkin Soup


  • 1 cup (240 ml) chicken  (vegetable broth for vegan)
  • 1/4 cup (60 ml) unsweetened coconut milk
  • 1 1/2 cups (368 g) canned pumpkin
  • 1/2 cup (58 g) sliced onions, sautéed
  • 1 1/2 garlic cloves, roasted
  • 2 Tablespoons brown sugar
  • 1/2 teaspoon paprika (optional)
  • 1/4 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon freshly ground nutmeg
  • salt and freshly ground black pepper, to taste


  1. Place all ingredients into the Vitamix or high speed blender container in the order listed and secure lid. Blend until super creamy.  If you have a Vitamix it gets super creamy and warm, so yummy!
Garnish with toasted pumpkin seeds.

Maple Pecan Glaze

Adapted from
A rich maple glaze perfect for any fall recipe or as a dip with fruit.

  • ¾ cup pecans
  • ¼ cup pure maple syrup
  • 2 T coconut oil
  • ¼ cup water
  • 1 teaspoon vanilla extract
  • ¼ teaspoon sea salt
  1. Combine all of the ingredients in a high-speed blender, and blend until smooth and creamy.
  2. Can be used immediately or if you prefer a bit thicker, chill slightly.  Can be stored in for up to 4 days.

Grain Free Pumpkin Bars

Adapted from 

Serves: 9-12
  • ½ cup pumpkin puree
  • ½ cup almond butter
  • ⅓ cup honey
  • 2 eggs
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  1. Preheat oven to 350F and grease an 8″ x 8″ pan generously with coconut oil or butter.
  2. Combine all of the ingredients in a medium bowl, and mix well until a smooth batter forms.
  3. Transfer the batter to the greased pan, and bake at 350F for 20-25 minutes, or until the edges are golden brown and the center is firm.
  4. Allow to cool completely in the pan, then cut and serve!
  5. Perfect as is but can also top with Maple Pecan Glaze

Sunday, June 9, 2013

Super Easy Yummy Vinaigrette

1 cup fresh strawberries ( any berry or fruit would do and could even use frozen)
1/4 cup fresh juice (I used mango but could use orange, apple etc.)
2 t apple cider vinegar
4 dates
1/4 cup nuts (toasted or raw walnuts, pecans almonds etc. chopped up into fine pieces)

Throw all ingredients except the nuts into blender and blend at highest speed until creamy smooth.  Toss dressing and nuts with greens such as spinach, organic salad mix or even coleslaw. If using fresh fruit, slice up 1 cup and toss into salad as well.

This is a great recipe for kids and easy to mix up so they think they are getting something different every time.  Also makes a great dip for veggies or fruit as is quite thick and creamy if you have a high powered blender.