"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!

Easy Peasy Super Wholesome Trail Mix Cookie Bars***

September 1? WTF? How on earth did that happen?

With images of empty lunch boxes blurring my vision, poking at my psyche, and taunting me today, I started to think about nutritionally dense snacks.  I had a bunch of overripe bananas nagging me, and these cookie bars coalesced in my imagination.  They are simple -- really just mashed banana with ground chia, a little tapioca, shredded coconut, and large oat flakes. A few seasonings, a few mix-ins for flair, and presto here we are. But I have to tell you -- they are really delicious. A huge hit both with my kiddo and my dh.

equipment:

coffee grinder for chia seeds, or buy ready ground
hand blender for mashing bananas, or use a fork
2 x 8 inch silicone pans
1 baking sheet to put the pans on
measuring spoons
measuring cups
mixing bowl
mixing spoon
oven


a) base:
2 cups mashed banana (I used my hand blender but a fork will do, too.)

b) seasoning and leavening:
1/2 tsp sea salt
1 tsp ceylon cinnamon (or 1/2 tsp other cinnamon)
1/2 tsp baking soda
1 tsp cream of tartar

(or substitute 2 tsp baking powder  for the baking soda and cream of tartar!!)

c) batter:
1/4 cup ground chia seeds
1/4 cup tapioca starch
1 cup shredded coconut
2 cups large flake rolled oats

d) add ins:
1 cup sunflower seeds
1 cup raisins
3/4 cup chocolate chips (optional)


directions:

preheat your oven to 345!

1. combine your mashed banana with the ingredients from group b)
2. mix in the ingredients from group c) in that order, stirring after each addition.
3. mix in your mix-ins. Don't be afraid to mix it up!!
4. divide into 2 silicone square pans
5. press it down really well
6. bake at 345 for 40 minutes
7. Allow to cool slightly then cut into bars -- gingerly. I used the blunt edge of a spatula, careful not to destroy either the bars or my silicone pans.
8. when fully cool, store in an airtight containers in the fridge

** 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.

Magic Chocolate Monkey Muffins revised

Every now and then it happens. I buy bananas and my husband buys bananas and then there are just too many bananas to eat before they go rogue. And when a good banana goes rogue, there is nothing to be done for it but to make it into something baked and delicious. In this case, I felt a little chocolate was in order. Don't know why. Just did. These little vegan goodies combine the amazing body-fueling properties of hemp hearts, sunflower seeds, chia seeds, and chickpea flour with the pre-biotic goodness and baked good-springiness of tapioca starch. Sweetened with the very overripe bananas and some coconut sugar, these little cuties are a delicious, satisfying treat. We favour krisda chocolate chips which are stevia sweetened for much of our diurnal baking. If you've never used them, check 'em out. They taste pretty darn good. For chocolate chips, that is. They taste nothing like good quality belgian chocolate, but then I've never met a regular chocolate chip that did.

So, if you are looking for a terrific lunch box addition, these little muffins are nut free, dairy free, vegan, gluten-free, and super yummy. Let me know what you think!


Also, huge shout out to Victoria Whole Foods on Gerrard near Coxwell, for they give away their over-ripe unsaleable bananas rather than seeing them go to waste. This episode of yummy yummy in my tummy is partly possible due to their kind sponsorship in the form of mushy brown bananas. xoxo

ingredients:

1/2 cup hemp hearts, finely ground
1/4 cup chia seeds, finely ground
1/2 cup ground sunflower seeds
1/2 cup cacao powder
1 cup coconut sugar
1/2 cup tapioca starch
1 cup chickpea flour

1 tsp baking soda
2 tsp cream of tartar
1/2 tsp sea salt
1/2 tsp ground vanilla bean

1 1/2 cups mashed bananas -- approx 4 very ripe
3/4 cup warm water + 4 tbsp coconut oil

1 cup chocolate chips


equipment needed:

1. measuring cups
2. measuring spoons
3. mixing bowl
4. silicone muffin cups or papaer muffin tray liners
5. cookie sheet or muffin tray
6. seed grinder


directions:

1. preheat the oven to 345
2. in a bowl, combine the ground hemp hearts, ground chia seeds, ground sunflower seeds, cacao, tapioca starch, chickpea flour, sea salt, baking soda, cream of tartar and ground vanilla bean. Mix until it is very homogeneous
3. in a separate bowl, mash your bananas
4. in a separate bowl, combine the warm water (not hot) and coconut oil, and let the oil melt
5. add the banana, water and coconut oil to the dry ingredients, and mix well
6. when the batter is beautifully mixed, add in the chocolate chips and mix well
7. scoop the batter into 24 small muffin cups. If you are using silicone, you can bake them standing up on a cookie tray. Or line 24 muffin cups with muffin papers in a muffin baking tray, and divide the batter evenly.
8. bake at 345 for 30 minutes
9. remove from the oven, and allow to cool before removing from the tray or silicone muffin cups

Cacao and Hemp Energy Balls -- delicious whole food fuel for vegans

My son calls these snowballs. The coconut on the outside is mostly so they won't be sticky. Crushed pecans or almonds would work too, but we were keeping it all nut free. One of my son's friend's has an allergy to nuts, and we like to have snacks he can enjoy too. These are delicious, balanced, snackable, satisfying, and perfect for breakfast, snack, or dessert. I hope you like 'em as much as we do!

ingredients:

1 cup hemp hearts
1/2 cup sunflower seeds
2  cups shredded coconut

1/4 cup ground chia

3/4  cup raw cacao
1/2 tsp sea salt
1  tsp ground vanilla bean

1 1/2 cups pitted honey dates -- picked through

1 or 2 tbsp vanilla extract or water

directions:

For this recipe you will need a food processor or something that can also function like a food processor.

1. process hemp hearts, sunflower seeds, shredded coconut, ground chia, raw cacao, sea salt, and ground vanilla until perfectly reduced to dust.
2. add dates and pulse until combined well. Or until you lose your mind.
3. add vanilla and as little water as possible whilst running the processor until a thick dough forms. (Do not add too much water. If it isn't stuck together in a blob and is crumbly or sandy  looking, you need more water. If it's like a paste, you've added to much, and you won't be able to make it into balls. Press it into a silicone pan and chill, then cut into small squares if you end up adding too much water. It will still be delicious.)
4. let sit for a while
5. roll into balls, and roll the balls in shredded coconut. 

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

Sunflower Seed and Raisin Muffins -- morning glory breakfast muffins?

Lunch-box, smunch-box. Yeah, you heard me. Smunch-box. As in: stuff it. Stuff it in your smunch-box. Which is exactly what I did with these little bites. Lunch box muffins that will energize your ankle biter. Pea protein, hemp hearts, chia seeds, and sunflower seeds give these muffins a powerful punch. Keep your energy up, and your blood sugar stable, and taste great. Tall order, but we filled it. So go ahead and stuff it in your smunch-box. You'll be glad you did.

3 cups water  (2 cups??)
1 cup coconut sugar

1/2 tsp sea salt
3 tsp cinnamon
1 tsp ginger

1 cup finely ground hemp hearts
1/4 cup finely ground chia seeds

1 cup ground sunflower seeds
1/2 cup pea protein powder
1 tsp baking soda


1 cup raisins
1 cup whole sunflower seeds


directions:

1. preheat the oven to 345
2. combine the ingredients in the order listed
3. scoop the batter into prepared muffin cups
4. bake at 345 for 60 to 90 minutes
5. remove from muffin cups when cool

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

Chocolate Energy Balls -- lunchbox ready

Guilt free chocolate? You bet. This clever little concoction of cacao, ground up seeds, coconut, and dates gives all the illusion of delectable chocolatey goodness with none of the negatives. This well balanced combination will fuel you well whilst keeping your blood sugar stable. No drawbacks to these ones, friends.

For some reason, my child suddenly asked if we had any chocolate balls. The last time we made them was in the spring, so I'm not sure where he thought they might have been hiding. They just don't last that long in this house. So, we had no choice but to get busy in the kitchen. This time around, however, I tweaked the recipe. No nuts. Sunflower seeds and hemp hearts. And some chia. And half the usual amount of cacao. Which meant I could skip the stevia. Which means the flavour is a little more ... pure. So, here's a fabulous little snack that could go in the lunch box since there are no nuts. I rolled them in shredded coconut so they wouldn't stick ... pretty great. I one-two punch of high octane energy food to fuel your child without empty calories or preservatives, and super full of deliciousness. A perfect little pick 'em up when they need it. These are incredibly yummy.

ingredients:

1/2 cup hemp hearts  (1 cup)
1/2 cup sunflower seeds
1 cup shredded coconut

1/4 cup ground chia

1/2  cup raw cacao
1/2 tsp sea salt
1  tbsp ground vanilla

1 1/2 cups pitted honey dates

1 or 2 tbsp vanilla extract or water

directions:

1. combine the hemp hearts, sunflower seeds, coconut, raw cacao, sea salt, stevia powder, and ground vanilla in a food processor, and process until as homogeneous as possible
2. add the honey dates and the vanilla and pulse and then process until it starts to form a 'dough'. Don't stop processing until this happens!! If you need to add more water for this to happen, add it just a bit at a time.
3. roll the dough into small balls.
4. if desired, roll the balls into shredded coconut to make them not as sticky on the outside.

As my child asked me yesterday: "What's brown and sticky?" Answer: A stick. Not these.