"granola" bars -- gluten free, grain free, sugar free, low inflammatory vegan snacks

Both a friend of mine and I are struggling with auto-immune diseases right now. In an effort to reduce  grain proteins, starches, and sugars in an effort to decrease our inflammatory load, I came up with these awesome bites. Soaking the seeds and nuts before using helps that too!!

equipment needed:
mixing bowl
mixing spoon
measuring cups
measuring spoon
coffee or seed grinder
oven
square pans -- I like silicone pans -- 8 inch x 2 (and place the silicone on a metal baking sheet for stability)
metal spatula (for cutting the bars after
(or a knife and cutting board)




ingredients:
1/2 cup coconut butter
1 cup xylitol
1/2 cup boiling water
1 tbsp apple cider vinegar

1 tbsp psyllium powder
1/4 cup green banana flour
1/4 cup ground chia seeds
1 cup almond flour
1/2 tsp xanthan gum

1 tsp baking soda
1 tsp cream of tartar
1/2 tsp sea salt
1/2 tsp tonka bean power

(optional 2 tbsp cacao powder)





1/2 cup hemp hearts
2 cups shredded coconut
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1 cup walnut pieces


345 for 40 to 45 minutes

Oatmeal Cookie Deliciousness -- what vegans eat

These are the kind of cookies that pack a nutritional punch and keep you going when you need a nibble during the day.  Packed full of whole foods, these are both fuel and treat. Pair them with a cup of tea for a satisfying snack.

equipment needed:

mixing bowl
mixing spoon
measuring cups
measuring spoons
whisk
oven
silicone baking mats or parchment paper
cookie sheets or baking sheets
kettle


ingredients:

a)
1/2 cup hot water
1/2 cup coconut nectar
1/2 cup peanut butter
1 tbsp apple cider vinegar

b)
1/2 tsp sea salt
1/2 tsp tonka bean powder
1 tsp baking soda
1 tsp cream of tartar
1 tsp ceylon cinnamon
1 tsp xanthan gum

c)
2 cups shredded coconut
2 cups large oat flakes

d)
1/2 cup chocolate chips
1/2 cup hemp hearts
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup raisins


directions:

preheat the oven to 345

1. combine the ingredients from part a) and mix with a whisk until smooth
2. stir in the ingredients from b) and c), working quickly
3. add the ingredients from d), and fold in evenly
4. scoop onto the lined baking sheets, and shape and flatten with wet fork
5. bake at 345 for 20 minutes




2 dozen generous cookies
12 per tray

Nutty Breakfast Cookies

• Cookies for breakfast? The point is, you could eat these for breakfast. And since a lot of people still insist on saying breakfast is the most important meal of the day, then maybe these are on point. I prefer them as an after school snack. Because these little fuckers are full of nuts. So not for school. NOT for school. Almond flour! Peanut Butter! Man, they are rich. And taste great. And not too sweet. You know what? They ARE perfect for breakfast. Go ahead, and indulge. Now I really want a cookie.

• 
  
• equipment needed:
• 
  
• mixing bowl
• measuring cups
• measuring spoons
• kettle
• spoon for stirring
• whisk
• baking sheets with silicone mats or baking parchment
• oven

ingredients:

a) wet ingredients

• 1/2 cup boiling water
• 1 tbsp apple cider vinegar
• • 1/2 cup smooth peanut butter (all natural please -- I used the organic smooth one from bulk barn)
  • 1/2 cup coconut nectar (or sub in another liquid sweeter if you prefer -- maple syrup/honey etc)
  • • 1 tsp vanilla extract
    • 
      
    • 
      
    • -------
    • b) dry ingredients
• 1 1/2 cups oat bran
• 1 1/2 cups almond flour
• 1/2 tsp ground vanilla bean
• 1/2 tsp baking soda
• 1/2 tsp sea salt salt
• 
  


------------------
• c) stir-ins
• 1/2 cup raisins
• 1/2 cup hemp hearts
• 1/2 cup raw pumpkin seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup chocolate chips (fair trade please)
• 1/2 cup shredded coconut

directions:

preheat oven to 345

1. combine wet ingredients (part a) and mix well, whisking, let cool a little

2. stir in the oat bran, almond flour, vanilla bean, baking soda and sea salt (part b)

3. stir in the stir-ins (part c)

4. scoop 12 per baking sheet (lined with silicone), and flatten and shape a little with your hands or a fork

5.  bake at 345 for 20 to 25 minutes
6. cool and remove from baking sheet
7. makes 24 large cookies. Store in the fridge in an airtight container

get creative! sub in dried cranberries for raisins! throw in walnuts instead of pumpkin seeds! there is no wrong when it comes to these awesome cookies!

** No-bake chocolate granola bars with hemp hearts and scottish oatmeal

These no-bake granola bars are very popular in our house. We keep them in the freezer, and even people who aren't chocolate lovers are crazy about them. These are an amazing whole-foods treat that will fuel you and keep you going when you need it. Wrap them in a little baking parchment and take them with you!  With the goodness of hemp hearts, and raw pumpkin and sunflower seeds, the sweetness of date, and the super-awesomeness of raw cacao, you don't have to choose good for your taste-buds or good for your body.

equipment needed:

silicone square pan
mixing bowl
measuring cups
measuring spoons
mixing spoon

Ingredients

• 1/4 cup raw sunflower seeds
• 1/4 cup raw hemp hearts
• 1/4 cup raw pumpkin seeds
• 1/4 cup raw shredded coconut

• 1/4 cup ground chia seeds
• 1/2 cup scottish oatmeal

• 1/4 cup dates, thinly sliced
• 1/4 cup krisda chocolate chips

• 1/2 teaspoon sea salt
• 2 tbsp cacao powder

• 1/4 cup sunflower seed butter (unsweetened)
• 1/4 cup coconut butter
• 1/4 cup coconut nectar
• 1 tbsp vanilla extract

Instructions

1. combine the sunflower seed butter, coconut butter, and coconut nectar, and warm until liquid and stir until homogeneous
2. add the salt and cacao and mix well
3. add the sunflower seeds, hemp hearts, and pumpkin seeds, and stir well
4. mix in the dates
5. stir in the ground chia seeds, scottish oatmeal,  and the shredded coconut 
6. add the chocolate chips (make sure the mixture is no longer warm before you add these or they will melt)
7. when well mixed, press into a silicone baking pan (8 inch), and flatten well using a piece of baking parchment
8. chill, then cut into 'bars' or squares.

Bread -- bread with seeds -- gluten free, grain free, nut free,vegan, nutritional powerhouse

Hey, I make weird stuff. This. This is my favourite kind of bread right now. So good with a little apple butter or coconut oil on it. I've updated this by throwing in whole sunflower seeds. I love the texture this produces. I've been eating a piece of this for lunch everyday. Powerhouse. One thing I've noticed as I've gotten ... ahem ... older, is that there is certainly virtue in maintaining a higher protein intake. Thus the protein powder and seeds in this bread. Makes this 40+ vegan woman feel strong.

ingredients:

2 cups water
2 tbsp apple cider vinegar

1 tsp sea salt
1/4 cup finely ground chia seeds
1/2 cup ground hemp hearts
2 tbsp arrowroot flour
1/2 tsp xanthan gum
4 tbsp carob powder
4 tbsp pea protein powder

1 cup pumpkin seed flour
1 cup sunflower seed flour
3/4 cup coconut flour
1 tsp baking soda

1/4 cup whole black chia seeds
1/2 cup whole sunflower seeds


directions:

1. combine the water and vinegar
2. add in the salt, chia, hemp, arrowroot, xanthan, carob, and pea protein, and either whisk or use a hand blender. Xanthan gum is a tricky bastard if you are not careful. Slimy and clumpy? Ick. Mix that sass-monster in.
3. Add the flours and baking soda, and mix with a spoon
4. Finally stir in your whole chia seeds, and your whole sunflower seeds
5. put into a loaf pan that has been lined with parchment
6. shape the loaf
7. bake at 345 for 90 minutes
8. dehydrate at 200 for 3 hours, removing from the pan after 1 hour

(I do 2 loaves at once so as not to run the oven for this long for just 1.)

345 for 90 minutes
200 for 180 minutes

The Trail Mix Variation -- awesome school cookies -- vegan, sugar free, nut free, gluten free, grain free!!

In addition to a nut-free lunch, I need to pack 2 nut free snacks for my grade-one kiddo. These are a good kiddie snack because they are packed with natural, high-energy components. Because, you know, I'm still on my high horse about keeping kids away from processed foods. Don't get me started!! This time, for the cookies, I decided to throw in some pea protein powder for extra 'oomph' this time, and added more mix-ins. I think they are delicious, and my child has no trouble gobbling them down when he needs a quick nibble. No nuts means they are school-safe. No sugar means I'm happy. The krisda chocolate chips are stevia sweetened, and of course entirely optional.  The sunflower-seed-and-raisin variety are terrific in my opinion. This version, with the krisda chocolate chips, raisins, sunflower seeds, pumpkin seeds, and shredded coconut as mix-ins was really just because I can. But not, strictly speaking, necessary.

1 cup water
1 cup coconut sugar
1 tbsp vanilla extract

1/2 tsp sea salt
1 tbsp ground vanilla bean

1/4 cup ground chia seeds
1/4 cup raw cacao
1/4 cup carob powder
1 cup ground up hemp hearts
1 cup sunflower seed flour
1/4 cup pea protein powder

1/4 cup coconut flour
1 tsp baking soda

1/2 cup whole sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup shredded coconut
1 cup organic raisins, picked through
1/2 cup krisda chocolate chips


directions:

1. preheat the oven to 345
2. combine the ingredients in the order listed
3. form balls of the dough, and place on a lined baking sheet (lined with parchment or a silicone baking mat)
4. flatten the balls with a fork dipped in water
5. bake at 345 for 20 minutes
6. will make 2 trays -- 3 to 4 dozen depending on size

The Perfect Chocolate Muffin -- vegan, gluten free, sugar free, nut free, and AMAZING

A few little tweaks here. No flax this time. Only chia. Some people (who shall remain nameless) seem to be sensitive to flax. As in it doesn't agree with their digestive system. These are a powerhouse of superfoods and gorgeous ingredients. And remarkable for what they don't have. No dairy. No eggs. No refined sugar. No gluten. No nuts. No grains. 

These are a great snack -- full of reliable and body-friendly energy sources. Give 'em a try. You won't regret it. The are "delicious". I put the word delicious in quotations because that was a quote from one of my two main muffin tasters.

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1/2 cup coconut sugar
1/2 cup date sugar

2 cups hot water

1 tbsp vanilla extract
1 tbsp apple cider vinegar

1 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/2 tsp stevia powder
2 tbsp carob powder

4 tsp egg replacer + 1 cup water

1 cup shredded coconut -- ground fine
1/2 cup hemp hemp hearts, ground

1/2 cup ground chia seeds

1/2 cup ground pumpkin seeds
1/2 cup ground sunflower seeds

2 tbsp coconut flour
1/2 tsp baking soda

directions:

1. combine the coconut oil, and hot water. Let sit for 10 minutes. 

2. add the cacao, carob, vanilla, salt, stevia, hemp seeds, shredded coconut, and mix

3. add the egg replacer mixture

4. stir in the ground chia seeds, ground sunflower seeds, ground pumpkin seeds, followed finally by the coconut flour. Then add the baking soda

5. scoop into prepare muffin cups and bake at 345 for 60 minutes

makes 24 amazing muffins. Amazing.

Chocolate Muffins -- good for school, good for vegans, gluten free, sugar free, nut free ...

One of our favourites from last year now goes vegan. Simple, beautiful, fantastic, perfect. I sprinkled a little coconut sugar on top before I baked. It wasn't cheating. It was just inspiration. They are amazing either way. Amazing. Don't let the fact that they contain five different kinds of seeds and pack a tremendous nutritional punch derail you. They are super delicious, melt in your mouth, delicate, delectable, and will keep you going. 

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1/2 cup coconut sugar
1/2 cup date sugar

2 cups hot water

1 tbsp vanilla extract
1 tbsp apple cider vinegar

1 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/2 tsp stevia powder

4 tsp egg replacer + 1 cup water

1 cup shredded coconut -- ground fine
1/2 cup hemp hemp hearts, ground

4 tbsp ground chia seeds
1/4 cup ground flax

1/2 cup ground pumpkin seeds
1/2 cup ground sunflower seeds

2 tbsp coconut flour
1/2 tsp baking soda

directions:

1. combine the coconut oil, and hot water. Let sit for 10 minutes. 

2. add the cacao, vanilla, salt, stevia, hemp seeds, shredded coconut, and mix

3. add the egg replacer mixture

4. stir in the ground chia seeds, ground flax seeds, ground sunflower seeds, ground pumpkin seeds, followed finally by the coconut flour. Then add the baking soda

5. scoop into prepare muffin cups and bake at 345 for 60 minutes

makes 24 amazing muffins. Amazing.

School Muffins -- Chocolate Muffins -- gluten free, sugar free, grain free, moist and delicious

Today some friends came over for a cooking lesson. Lessons included how to make wholesome lunchbox eats, such as these muffins, which -- nut free as they are -- can be eaten with impunity at school. Additionally, they are delicious, wholesome, packed full of amazing goodness, and will keep your little cutie pie going for ages.

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1/2 cup coconut sugar

2 cups hot water

1 tbsp vanilla extract

1/2 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/4  tsp stevia powder
1 tbsp carob

1/2 tsp baking soda

4 eggs

1 cup shredded coconut -- ground
1/2 cup hemp seeds

4 tbsp ground chia seeds
1/4 cup ground flax

1/2 cup ground pumpkin seeds
 1/2 cup ground sunflower seeds

directions:

1. combine the dates, coconut oil, and hot water. Let sit for 10 minutes. Then, puree with an immersion blender. 

2. add the cacao, vanilla, salt, stevia, hemp seeds, shredded coconut, and carob powder and blend again

3. add the baking soda and blend

4. add the eggs and blend

4. stir in the ground chia seeds, ground flax seeds, and ground pumpkin seeds

5. scoop into prepare muffin cups and bake at 345 for 45 minutes

Shape cookies for school -- bigger better faster stronger. Still vegan, still gluten free, still sugar free, still nut free ...

My son doesn't really participate in the snack programme at school. Sometimes they are given veggies or oranges, of which he partakes. However, often it is cream cheese or jam sandwiches, of which he doesn't partake. So I always make sure his snack boxes are full. The total seed content gives a great balance of protein and fat to keep a small human revving evenly. The choice of sweeteners and the presence of chia seeds means these register super low on the glycemic index. There will be no crashing with this snack.

1/4 cup extra virgin coconut oil
1/4 cup hot water
1/4 cup coconut nectar
1/4 cup coconut sugar

20 drops orange essential oil
20 drops lemon essential oil

1 tbsp ground vanilla
1 tbsp ceylon cinnamon
1 tbsp ginger
3/4 tsp sea salt
1/2 tsp baking soda


1/4 cup ground chia seeds
1/4 cup ground flax seeds
1 cup sunflower seeds, finely ground
1/2 cup pumpkin seeds, finely ground
1/4 cup ground hemp seeds

1/2 cup coconut flour


combine, chill, roll out, bake at 345 for 12 minutes

School-friendly fruity spicy shape cookies -- vegan! grain free! gluten free! yummy ...

1/4 cup extra virgin coconut oil
1/4 cup hot water
1/2 cup coconut sugar

20 drops orange essential oil
20 drops lemon essential oil

1 tbsp ground vanilla
1 tbsp ceylon cinnamon
1 tbsp saigon or korintje cinnamon
1 tbsp ginger
1/2 tsp sea salt

1/4 cup ground chia seeds
1 cup shredded coconut, finely ground
1/2 cup sunflower seeds, finely ground
1/2 cup pumpkin seeds, finely ground
1/4 cup ground hemp seeds

1/4 cup coconut flour


combine, roll out (on parchment!!!), cut with cookie cutters, bake on a lined cookie sheet at 345 for 12 minutes

Meatcake -- a vegan, gluten free, grain free, delicious piece of goodness

We're off to my in-laws for Easter Dinner. Which means ham. Which means no thanks. Soooo, we shall bring meatcake. It gets its protein from such goodies as pumpkin seeds, sunflower seeds, and coconut, and the flavour is all savoury deliciousness. Calling it meatcake is just a running joke in our family. Sorry about that.

Just an fyi, the meatcake was enjoyed by all.

3 cups diced carrots
1 cup chopped onion
1 cup chopped green cabbage
1 pint grape tomatoes
2 tbsp coconut oil
1 tsp sea salt
black pepper



1 cup sunflower seeds, soaked in water with sea salt for at least 4 hours
1 cup pumpkin seeds, soaked in water with sea salt for at least 4 hours

1/4 cup chia seeds, finely ground
1 cup shredded coconut finely ground

2 tbsp coconut oil
1 tbsp thyme
1 tsp chili powder
1/2 tsp sea salt

1/2 cup water


directions:

1. soak the sunflower seeds and pumpkin seeds for at least 4 hours or over night, then drain and rinse
2. saute the vegetables in the coconut oil with sea salt
3. puree the rinsed seeds, and add the other ingredients
4. puree until smooth
5. pour into 2 small 8 x 8 silicone pans and bake for 1 hour at 345

Chocolate Energy Squares (for school)-- it's a weekly ritual

Vegan, raw, nut free, gluten free, sugar free, grain free, dairy free, so packed with intense deliciousness and chocolate-goodness that your head might explode. Please consider this your waiver.

So, this allotment is with pumpkin seeds instead of sunflower seeds. Pumpkin seeds have a much stronger flavour than sunflower seeds. But cacao is stronger yet, so we'll see who wins! A small handful of these fit perfectly into my son's lunch box and help keep him evenly fueled until the end of the day.

ingredients:

1/2 cup raw pumpkin seeds

1/2 cup raw hemp hearts

1 cup raw cacao powder

1 tbsp ground vanilla bean

3/4 tsp sea salt

1/2 tsp stevia powder

1/4 cup ground flax seed

1 cup shredded coconut
1/4 cup wheat grass powder

1 cup pitted honey dates

1/2 cup coconut butter

1/2 cup coconut oil

directions:

1. combine the first set of ingredients (up to not including the dates) and process until fully powdered

2. add the  pitted honey dates (check for pits) and pulse until completely chopped

3. add the coconut butter and pulse until combined

4. add the coconut oil and pulse until combined

5. press into a silicone pan (I use 2 square ones), and score into pieces

6. chill or freeze until set

7. break along score marks and store in airtight containers in the fridge

Chocolate School Muffins -- pumpkin seeds and hemp seeds perform virtuously

Chocolate School Muffins -- this time with pumpkin seeds only. We're usually interested in things that are chocolatey here. These are no exception. My son devoured one when he came home from school today.

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1 cup pitted honey dates

2 cups hot water

1 tbsp vanilla extract

1/2 cup raw cacao

1 tbsp ground vanilla bean

1 tsp sea salt
1/8 tsp stevia powder
1 tbsp carob

1/2 tsp baking soda

4 eggs

1 cup shredded coconut -- ground
1/2 cup hemp seeds

4 tbsp ground chia seeds
1/4 cup ground flax

1/2  cup ground pumpkin seeds

directions:

1. combine the dates, coconut oil, and hot water. Let sit for 10 minutes. Then, puree with an immersion blender. 

2. add the cacao, vanilla, salt, stevia, hemp seeds, shredded coconut, and carob powder and blend again

3. add the baking soda and blend

4. add the eggs and blend

4. stir in the ground chia seeds, ground flax seeds, and ground pumpkin seeds

5. scoop into prepare muffin cups and bake at 345 for 40 minutes

School Cookies!!! Vegan, gluten free, nut free, and yummy

Even though it's March Break I made these appropriate for school. They are yummy. I like the combination of carob with a hint of orange. We love shape cookies, and what's better than hearts? According to my kid, not much.

1/4 cup extra virgin coconut oil
1/4 cup hot water
1/4 cup coconut nectar
1/4 cup coconut sugar

20 drops orange essential oil

1 tbsp ground vanilla
1 tbsp vanilla extract
1/2 tsp sea salt
1/2 tsp baking soda


1/4 cup ground chia seeds
1/2 cup shredded coconut, finely ground
1/2 cup sunflower seeds, finely ground
1/2 cup pumpkin seeds, finely ground
1/4 cup ground hemp seeds
1/4 cup carob powder

1/4 cup coconut flour


1. combine the ingredients in the order listed
2. thoroughly chill the dough
3. take 1/4 of the dough and roll out between 2 layers of parchment
4. cut with cookie cutters and transfer to a lined baking sheet
5. preheat the oven to 345
6. bake at 345 for 12 minutes

makes 2 very full cookie sheets, total number will depend on size of cutters ....

Chocolate School Muffins Again -- This time with a soupçon of orange ...

Chocolate muffins are the clear and ahead leaders when it comes to my son's taste buds. Here's a riff on the original chocolate school muffin. Next time, I think I'll skip the black sesame ....

ingredients:

1/4 cup extra virgin coconut oil (organic and unrefined)

1 cup pitted honey dates

2 cups hot water

1 tbsp vanilla extract

4 eggs

1/2 cup raw cacao

1 tbsp ground vanilla bean

1tsp ceylon cinnamon

1/2 tsp sea salt
10 drops orange essential oil
1/8 tsp stevia powder

4 tbsp ground chia seeds

1/2  cup ground pumpkin seeds
1/2 cup of ground sunflower seeds

1/2 cup hemp seeds 

1/4 cup ground flax

1/4 cup ground black sesame seeds

1 cup shredded coconut -- ground

1/2 tsp baking soda

directions:

1. combine the dates, coconut oil, and hot water. Let sit for 10 minutes. Then, puree with an immersion blender. Alternately, you can use a food processor, or a regular blender.

2. add the cacao, vanilla, salt, ground chia seeds, ground pumpkin seeds (or sunflower seeds), hemp seeds, ground flax, ground seseame seeds and blend again

3. add the baking soda and blend

4. add the eggs and blend

4. stir in the ground shredded coconut

5. scoop into prepare muffin cups and bake at 345 for 45 minutes

Shape Cookies for School -- a hint of fruity flavour

These are  good for school, and are a simple and not too sweet cookie for kids little and big. My son is crazy about them, and generally takes a couple in his snack box for school. Gluten-free, grain-free, vegan, sugar-free, nut-free. But you know what they do have? Yumminess. In spades.

1/4 cup extra virgin coconut oil
1/4 cup hot water
1/4 cup coconut nectar
1/4 cup coconut sugar

5 drops orange essential oil
5 drops lemon essential oil

1 tbsp ground vanilla
1 tbsp vanilla extract
1 tbsp ceylon cinnamon
1 tsp sea salt
1/2 tsp baking soda


1/4 cup ground chia seeds
1/2 cup shredded coconut, finely ground
1/2 cup sunflower seeds, finely ground
1/2 cup pumpkin seeds, finely ground
1/4 cup ground hemp seeds

1/2 cup coconut flour


combine, chill, roll out, bake at 345 for 12 minutes