Snacks

Knead Bread?

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This bread is amazing. It is quick and easy to make – can be mixed right in the baking pan and no kneading is required. There are no rising agents and you can use your favourite nuts. And finally, it’s healthy AND tastes great, especially toasted with some nut butter.

Highlights:
gluten and dairy free, vegan
contains whole grains, nuts, and seeds
high in healthy fats
high in fiber
source of plant based protein

Ingredients:

1 cup sunflower, pumpkin, or hemp seeds (or combination)
1/2 cup flax seeds
1/2 cup hazelnuts or almonds
1 1/2 cups rolled oats or spelt
2 tablespoons chia seeds
4 tablespoons psyllium seed husks
1 teaspoon fine grain sea salt
1 tablespoon maple syrup or honey
3 tablespoons melted coconut oil
1 1/2 cups water

Method:

Line a standard loaf pan with parchment. Combine all dry ingredients, stirring well. Want less crunch? Pulse ingredients in a food processor first.
Whisk maple syrup, melted coconut oil, and water together in a measuring cup.
Add wet ingredients to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable).
Smooth out the top with the back of a spoon.
Let sit out on the counter for at least 2 hours, or overnight. Soaking the nuts and seeds helps to remove phytic acid, neutralize enzyme inhibitors and improve nutrient absorption
To ensure the dough is ready, it should retain its shape even when you lift the parchment.
Preheat over to 350 degrees and bake in loaf pan for 20 minutes.
Remove from the loaf pan, place upside down directly on oven rack and continue to bake for 30 to 40 minutes.
Allow to cool completely before slicing.
Store in tightly sealed container for up to 5 days or freeze.
Makes a great snack.

Recipe inspired from My New Roots (mynewroots.org)  

Pumpkin Spice Cookies

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These pumpkin spice cookies have the texture of a muffin and all the flavour of pumpkin pie.  Gluten free, dairy free and refined sugar free, they make a healthy treat for the holidays.

Ingredients:

  • 1 cup of gluten free flour (I used Better Batter)
  • 1.5 cups of gluten free rolled oats (I used Bob Mills)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1 egg
  • 1/3 cup pure maple syrup
  • 1/2 cup unsweetened applesauce
  • 1/4 cup coconut oil, melted
  • 2 tablespoons almond milk

Method:

  1. Preheat oven to 350.
  2. Mix all the dry ingredients in a large bowl.
  3. Mix all the wet ingredients into a medium bowl.
  4. Whisk the wet until well mixed and add wet to dry, being careful not to over mix.
  5. Spoon onto a parchment paper lined baking sheet.
  6. Bake for about 15-18 minutes.  Makes about 30 cookies.

Enjoy!

Flax Carrot Apple Muffins

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•1 1/2 cup gluten free flour or whole wheat flour
•3/4 cup flaxseed meal
•3/4 cup oat flour (process oats in blender or food processor)
•1/2 cup organic coconut sugar
•2 tsp baking soda
•1 tsp baking powder
•2 tsp cinnamon
•2 cups pureed or shredded carrots 
•2 cups shredded apple
In separate bowl
•3/4 cup non-dairy milk or organic milk
•2 eggs
•1 tsp vanilla

Combine dry ingredients with the wet.
Add:

•1 cup dried cranberries

Combine just until moistened. Fill paper lined muffin tins. Bake at 350 for about 15 minutes, or until a cake tester inserted in the centre comes out clean.

Recipe modified from superhealthykids.com

Gluten Free Pumpkin Loaf

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Ingredients:

  • 1 1/4 cups of your favourite gluten free flour (I used Better Batter) or use 1 cup almond flour + 1/4 cup coconut flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 3/4 cup pumpkin puree (not pumpkin pie fill)
  • 1/4 cup pure maple syrup
  • 1/4 cup coconut oil, melted
  • 4 eggs

Method:

  1. Preheat oven to 325 F.
  2. Combine flour, salt, soda, cinnamon and pumpkin pie spice in a bowl.
  3. In a second bowl, beat eggs and stir in pumpkin, maple syrup and coconut oil.
  4. Add the wet ingredients to the dry ingredients and stir well.
  5. Pour into greased loaf pan and sprinkle some pumpkin seeds on top if desired.  Bake for 45-60 minutes.

Enjoy!

Energy Booster Balls

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If you like pecan pie, you are going to enjoy these high energy snacks. Pecans are naturally high in protein and vitamin E. Medjool dates are a natural energy booster and a rich source of potassium.  I love taking these along on long bike rides.  They’re so much tastier and healthier than gels or commercially prepared protein bars.  In the summer, I freeze them so they stay nice and chilled while out on the road.

Ingredients:
2 cups pecans
16 Medjool dates, pitted
1 teaspoon vanilla extract

Method:
Combine all ingredients in a food processor and pulse to combine well. Roll into 1 inch balls and chill. Makes about 24 balls.

Enjoy!

Recipe modified from http://thehealthyfamilyandhome.com

Trail Mix

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This trail mix is filled with super foods and makes a great energizing snack.

Ingredients:

  • 3 tablespoons coconut oil
  • 2 tablespoons coconut sugar
  • 1 teaspoon cinnamon
  • 1 cup pumpkin seeds
  • 3/4 cup goji berries
  • 1/2 cup dried mulberries
  • 1/2 cup raw almonds
  • 1/2 cup walnuts
  • 1/2 cup cacao nibs

Method:

In a small saucepan over low heat, melt coconut oil.  Stir in coconut sugar and cinnamon.  In a large bowl, stir together the remaining ingredients.  Pour oil mixture over top and mix well.  Enjoy a handful for an energizing snack.

Makes 4 cups.

Source: Joyous Health: Eat and Live Well Without Dieting by Joy McCarthy

Blender Banana Oatmeal Muffins

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These moist and delicious banana oatmeal muffins are made in the blender and make a healthy addition to your breakfast or are great enjoyed as a snack.

Ingredients:
2 cups rolled oats (use gluten free if desired)
2 large very ripe bananas
2 large eggs
1 cup plain Greek yogurt (I like Skotidakis for its high protein)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon pure vanilla extract
1/8 teaspoon fine sea salt
1/2 cup chocolate chips, nuts, or blueberries 

Directions:
1.  Preheat the oven to 375 degrees and lightly coat 12 muffin tins with coconut oil.  Yes, the photo shows paper liners, but they really stuck to the paper!  

2.  Place the oats, bananas, eggs, yogurt, maple syrup, baking powder, baking soda, vanilla extract and salt in a high speed blender or food processor. Blend or process on high, stopping to scrape down and stir the ingredients as needed.  Blend or process until the batter is smooth and the oats have broken down almost completely.

3.  Gently fold in the chocolate chips, nuts or blueberries.  If the batter is warm from the appliance’s motor, the chocolate chips may melt.   To avoid this, let the batter cool slightly before adding them.

4.  Divide the batter evenly among the muffin cups, filling each one no more than 3/4 full.  Sprinkle with additional chocolate chips or nuts as desired.

5.  Bake for 15-20 minutes or until a cake tester or toothpick inserted in the centre comes out clean.  Place the pan on a wire rack and let the muffins cool.  Enjoy!

*I found these muffins to be plenty sweet enough with the chocolate chips added.  However, if you are using nuts, you may wish to add   1-3 tablespoons of pure maple syrup or honey.

Store leftover muffins in an airtight container at room temperature for up to 5 days or wrap tightly in plastic and freeze for up to 2 months.

Recipe adapted from www.well plated.com    

Gooey Chewy Chocolate Peanut Butter Cookies

My three kids will be the first to tell you, that I often add in some pretty crazy ingredients in my efforts to create “healthy” treats. Sometimes, I don’t even divulge all the ingredients for fear that they will turn their noses up before even trying my latest creation. (That was the case with the black bean brownies I made a while back). Continue reading

Date-Chew Bars

There are so many protein bars and granola bars out on the market today, and unfortunately many of them are loaded with sugar, artificial flavourings, GMO soy or canola oil and a long list of ingredients that are hard to even pronounce let alone digest. Sometimes the ingredient list is longer than the bar itself. Continue reading

Pumpkin Chocolate Chip Muffins

Homemade muffins warm out of the oven are a popular treat in our house. I enjoy baking because it allows me to control exactly what goes into the muffins I make. You won’t find vegetable oil or refined white sugar on the ingredient list. These healthy gluten-free muffins came out moist and flavourful. Continue reading

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