Ooey Gooey Breakfast Bars

I just came up with this recipe this morning, due to an urgent facebook message from my cousin, Rubi, who needed a healthy breakfast bar packed with protein and void of flour!  Of course I was only too happy to oblige, being that, in my opinion, EVERYONE could use a delicious breakfast bar loaded with protein, without flour!  You'll be happy to know that this is a no-bake recipe that uses nothing but the amazing flavors of fruit, seeds, and nuts, thus making it so healthy for you, you won't know what to do with yourself!!  Oh, and just in case you were wondering, they taste SO amazing, that I actually ate 3 of them once they were finished (note to self...double the recipe!!)

You're definitely going to want a decent food processor for this recipe...not because it's the only way that you'll arrive at the correct result, but because I've tried using blenders and low-powered food processors for things like this, and it's SO frustrating!

1/2 c. sunflower seeds (vitamin E and protein, not to mention a perfect food!)
1/2 c. almonds (amazing source of protein and iron)
1/2 c. walnuts (obviously protein, but loaded with antioxidants too!)
1/2 c. pumpkin seeds (mineral rich, omega-3 fats, protein and iron!)
3 T. hemp seeds (perfect protein, omegas-3&6, iron, and minerals...superfood!)

-Throw all these in your food processor, and grind until they form a "wet powder".  (it won't be fine like flour, but that's ok).
-Note: I only listed a FEW of the major benefits of each of these nuts/seeds...can you see why I used them specifically?!

Add:

1/4 c. water
1 c. pitted dates (you may want to add these 1 at a time...I didn't, but if you doubt your food processor's abilities, this would ensure good results!)
1/2 c. coconut (raw, shredded)  (great source of lauric acid...very important!)
1/4 c. ground flax seed (cancer fighter, balanced omegas 3 & 6, high dietary fiber, DHA...and the list goes on and on!)
3 T. cacao nibs, ground in a coffee grinder until powdered (this is an AMAZING antioxidant boost, not to mention high in dietary fiber and magnesium)
1/8 t. good sea salt (this is optional, but it does bring out the flavors in an amazing way...PLUS if you get a mineral-rich sea salt, you'll get the added bonus of minerals too!)

-Grind the rest of these awesome ingredients up, and all you have left to do it press them into a pan!  I used a bread pan in order to achieve a nice, thick bar, but use whatever you have...OR roll them into a ball!

-The chewiness of the dates keeps these bars soft and sweet, the nuts/seeds lend the substance and the protein, the combination...INCREDIBLE!

-This recipe made 10 bars, so you just may want to double it!

-Important Note:  I always use raw, unsalted nuts and seeds unless otherwise specified.  You'll obtain the full benefit of them, without the nutrients being destroyed by heat and then masked by salt.

Pesto Veggie Spaghetti with Pesto Garlic Toast

I LOVE pesto and I love veggies, so naturally I would think this is one of the BEST dishes ever!  All of the gorgeous colors, flavors, and textures create an unforgettable experience that you'll want to repeat over and over and over!!  This is an impressive one to serve to guests, because you actually get to make your own pesto...(something that everyone thinks is sooo hard, but with this recipe, it's super simple!)  Trust me on this one, if you make it once, they'll BEG you to make it every time you see them!!

The Pesto:

1/2 c. pinenuts, toasted (look below for toasting instructions if you are unfamiliar!)
1/2 c. fresh basil (I have to admit, sometimes I've been known to cheat on this step and just buy a tube of fresh basil...I just use the whole thing instead of rinsing and chopping...shhhh, don't tell!)
1/3 c. extra virgin olive oil
1 t. freshly smashed garlic (or again, cheat and use the tube!)
1/4 t. sea salt
1 t. lemon juice

-Throw all these ingredients into a food processor, and mix until smooth and thick!  Go ahead and taste it...you'll be SO impressed that you just made this!

The Pasta:

Bring a pot of water to boil and add about 8 oz of brown rice spaghetti pasta.

-cook according to instructions, until al dente (done but firm, not mushy)  set aside when done.

In a saute pan over medium heat combine:

1/2 t. lemon juice
1 T. coconut oil
1 t. dried basil
1 t. freshly smashed garlic (I cheat sometimes and use it from a tube to save time!)
1 T. balsamic vinegar
pepper to taste
1/3 of a block of extra firm tofu, pat dry and chopped into cubes (the tofu is optional, but it does add a good measure of protein to the dish)

-saute for a few minutes to get the flavors incorporated into the tofu.

-chop then add:

1 c. broccoli pieces
1/2 of a large zucchini
1/2 can of artichoke hearts

-cover with a lid and let steam, tossing frequently to coat with flavor. (check after 7 minutes)

-in a small saute pan toast 1/4-1/2 c. of pinenuts over medium heat.  Toss or stir frequently, because they'll burn quickly.  You'll know they're done when they're nicely browned, and you can smell them!

-chop 1/2 c. of grape tomatoes (or more if you'd like!)

-Assembly:

-when the veggies are done, and the noodles are cooked, throw the noodles in with the veggies.  Add 1/4 c. of the pesto, and toss gently with tongs until evenly coated.  Garnish with chopped tomatoes and pinenuts!  Delicious!!

-Note:  there are so many other mix ins you can add to this dish...here are a few that I've tried:

kalamata olives, quartered
roasted red pepper strips
fresh spinach, add when you throw in the pasta and toss throughout
dried cherries/cranberries...just make sure they have no added sugar

-the above measurements for the veggies are just an estimate.  I rarely ever measure them...just chop until I feel like I have enough!  Come on, it's not like you're EVER going to have too many veggies in it!!

-My guess on portions is that you'll be able to feed about 3 people with this dish, maybe 4 if they are light eaters, and you have a salad and some garlic toast with it!  Speaking of garlic toast...here's a recipe for some pesto garlic toast that's a snap to make!

Pesto Garlic Toast:

Here is my cheaters version if you're only making it for 1-2 people...

Take your favorite whole grain bread, throw it in the toaster.  When it's done, spread coconut oil or extra virgin olive oil on it, and then generously smear your fresh pesto over top.  Sprinkle with a pinch of sea salt, and put under the broiler until peso begins to bubble (around 1 minute)...DONE...easy...delicious!

If you're serving a large amount of guests...

Take a good loaf of whole grain french bread and cut horizontally into 2 long loaves.  Spread GENEROUSLY (and I mean slather) with coconut oil, then top with your pesto (again generously).  Sprinkle about 1/2 t. of sea salt on each half and bake at 350 for 5 minutes.  Finish under the broiler to crisp up the top.

Seriously, I do this for people, and they are FLOORED at the flavor, and always want to know how you do it.  Just smile and tell them the truth...it's really not that hard! :)

Mediterranean Garbanzo Beans with Pesto Quinoa

I have no idea how I came up with this dish, but I'm SO glad I did!  Loaded with veggies and protein, there is a perfect balance between salty and sweet, chewy and crisp, and comfort and health! (Not to mention, it's gorgeous to look at!)  The first part of this recipe stands alone as a great lunch, but when put together with the Pesto Quinoa, it becomes a meal worthy to be served at any dinner party (especially when it's served with the Pesto Garlic Bread!)  It's even been known to satisfy non-vegetarian consumers...yup, it's that good!

The Garbanzo Bean Dish:

1 can organic garbanzo beans, drained and rinsed
1T. lemon juice
3 T. balsamic vinegar
1 c. water
2 T. dried basil
2 T. dried oregano
1 T. italian seasonings
1 T. olive oil

-combine all of the above ingredients in a saute pan and simmer on medium while you prepare the rest of the ingredients.

-chop:

1/2 can of artichoke hearts (I usually buy the whole ones and quarter them...you can just buy the quartered ones though!)
1/2 of a large zucchini, or 1 whole small zucchini
1 1/2 c. broccoli pieces, small ones
1/4 c. kalamata olives
1/2 c. dried goji berries (or dried cranberries...just make sure you get ones that have no sugar added...you'll probably have to go to a health food store to find them.  I like the goji berries because they're really high in antioxidants)

-note: all of these above ingredients are on a "to taste" basis, the above measurements are just to give you some idea of how much...so if you really like olives, add more, if you love broccoli, by all means, add more...if you're not too crazy about artichoke hearts, just skip them...very flexible with these ingredients!

-add all of these ingredients to the garbanzo bean dish, toss to coat with the liquid, and cover.  This will speed up the cooking process by steaming the veggies.  Once the veggies are to your liking in texture (try 10-15 minutes), add the following ingredients.

-in a small saute pan, put 1/4-1/2 c. of pinenuts (depending on how much you like them!)...lightly toast them over medium heat...shaking/stirring very frequently so as not to burn.  There is a very short amount of time between perfect and burnt, so watch them closely!  Once they start to brown on all sides, you'll know they're done...maybe 5 minutes.

-chop:

1/2 c. grape tomatoes (the really small ones...same size as grapes, hence the name!)  quarter them.
3 c. fresh spinach or 1 c. frozen (fresh is better, because it doesn't get so clumpy!)

-I add these right at the end, and basically just toss them through the dish to warm them.  If you'd like them cooked a little more, go right ahead!

-this concludes this portion of the dish...you can go ahead and quit right here and just eat as is...you wouldn't even know what you're missing!  HOWEVER if you want to try your hand at something really delicious, that people have probably never heard of...continue!

The Pest Portion:

In a little food processor combine:

1/2 c. fresh basil (I sometimes cheat and use 1 tube of the already chopped basil)
1/2 c. toasted pinenuts (see above for toasting directions)
1/3 c. extra virgin olive oil
1 t. freshly smashed garlic (I actually cheat on this one too and use the tube garlic)
1 t. lemon juice
1/4 t. salt

-process until smooth...DONE!  This makes more than what you'll need for the dish, but here's a little hint...it will keep for about 1 week in the fridge, OR you can freeze it in ice cube trays and save it for later!  Throw it in pastas, spread it on garlic toast, use it as a dip for veggies or bread, use it on pizza instead of sauce...SO many different uses!

The Quinoa:

-Let's talk about Quinoa for a second, because most people have never heard of this ancient grain.  Quinoa (pronounced KEEN-wah) is an amazing grain, that is considered a perfect food.  It is extremely high in protein, as well as complex carbohydrates (gasp! not carbs!!) making it well-rounded, and a perfect substitute or addition to so many dishes that contain rice!

Bring 2 c. of water to a boil, add
1 c. quinoa

-bring back up to a boil, and then reduce heat to low/med, simmering quinoa for 12-15 minutes until liquid is absorbed, and quinoa has a nice, chewy consistency.

-like rice, quinoa can get mushy, so don't stir it during the cooking process.

-add:

2 T. (heaping) of the prepared pesto
1/2 t. freshly smashed garlic
1/8 t. salt
1/2 t. lemon juice
1/8-1/4 t. crushed red pepper (optional)

-mix until incorporated.  Try not to over-stir (just like rice).

-you can use this as a side dish, or mix it right in with the garbanzo dish that you just prepared...either way, you're going to be SO glad that this makes so much!  If I had to guess, I'd say you get 6 c. when you mix it all together!

-Serve with a nice salad and some Pesto Garlic Bread!  (Use the garlic bread recipe from my earlier blog, and slap on some of your fresh pesto!  Bake according to the instructions mentioned in the recipe).

Cinnamon Chocolate Chip Banana Muffins

I LOVE having muffins in the house!  They are easy to grab for a snack or a quick breakfast, when you're on the run!  The downside to most muffins out there, is that they're merely a pile of sugar, hiding behind the guise of a healthy alternative to a cupcake...when in reality, there's not much of a difference!  I came up with this AMAZINGLY healthy recipe, that's also low fat, yet surprisingly satisfying...so even if you find yourself reaching for that second muffin, you won't have to feel guilty! (and trust me, you'll be reaching for seconds with these guys!!)

Preheat the oven to 350

5 REALLY ripe bananas...you know, the ones that you're SURE couldn't be good anymore...those are the perfect ones!

-Note:  if you don't have time to use your bananas when they get this ripe, but don't want to throw them away, put them in the freezer!  You can thaw them out whenever you want to use them, and if you're craving banana muffins, you won't have to sit around and wait for your bananas to ripen!

-mash bananas with a potato masher until relatively "un-chunky"

1/2 c. pitted dates
1/4 c. water
1/3 c. unsweetened almond milk
2 "eggs" (2 eggs worth of egg replacer)

-in a food processor, add some of the bananas, the dates, water, milk, and egg replacer.  Mix until the dates are no longer in big chunks, and everything else is combined. 
-pour into the same bowl as the rest of the bananas
-add these ingredients to the bowl as well:

2/3 c. applesauce
1 T. baking powder
2 t. baking soda
1/2 t. salt
2 T. cinnamon
1/3 c. chocolate chips (the Enjoy Life brand are the best)
1 T. vanilla

-gently mix to incorporate.  Use a spatula or large spoon, rather than beaters...this will help to keep your muffins fluffy and not too dense.
-add:

3 c. whole wheat flour (either whole wheat pastry flour, or the King Arthur's White Whole Wheat Flour)

-mix until just combined.  Your batter will be very thick, so don't worry if it's not runny!
-pile high into sprayed cupcake/muffin tins.  I stack the batter up over the top of the tins, but if you want smaller muffins, fill about 3/4 of the way full.

-place in the oven for 20-23 minutes, until a toothpick to the center comes out clean.

This recipe will make 12 muffins...and guess what...you've only used fruit to sweeten them...no other sweeteners (well I suppose there are a FEW chocolate chips in there)!  You've got to feel good about that!  Happy eating!

If you have mini muffin tins, you could make tiny ones for the kids...they LOVE them too!

Acai Berry Jam

Let's just say that jellies and jams aren't something that typically grace our home...all of that poor, over-cooked fruit that's stripped of its nutrients, then forced to be hidden behind mountains of sugar...no thanks.  At times, I'd get to feeling guilty that my kids would never experience the bliss of a real PBandJ...(we typically don't eat PB either...usually go with Almond Butter or Sun Butter)...but I could never justify giving it to them...until now!  This no-cook jam is made from a potent super-food, and is super easy to make!  Thank you www.juliemorris.net for this INCREDIBLE recipe!

I would HIGHLY recommend you make a double batch of this recipe...you're going to LOVE the flavor, and more than that, you're going to LOVE the noticeable energy you feel after eating it!

2 T. chia seeds
½ c. apple juice (freshly juiced is best)
2 T. acai powder
2 T. agave nectar
1 T. lemon juice (fresh squeezed)

-mix the chia seeds with the apple juice, and let set for 15-20 minutes, until it forms a soft gel.
-add the rest of the ingredients, stir, and let set for another 30 minutes (I actually put my in the fridge for better results)

-DONE!  Can you believe it???  Now, if you're jam hasn't set up the way you want it, try adding an extra T. of the chia seeds, mix and let set for another 20 minutes.

This kind of resembles boysenberry preserves.  It has a really nice tart taste, with just the right amount of sweetness!  If you like yours a little sweeter, add 1 more T. of agave!  Oh, and by the way...the seeds are NOTHING like blackberry or raspberry seeds...so don't freak out when you look at all of them in the jam!  They add subtle texture, but don't get stuck in your teeth!  They're MUCH softer!

Here is what Julie has to say about the health aspects of this jam!  (It'll make you love it even more!):

This jam is dense with nutrition, low in sugar, full of whole superfoods, and completely unprocessed. Featuring two all-star superfoods – acai and chia – it’s a fantastic way to sneak extra antioxidants, essential fatty acids, and vital micronutrients into any diet. Acai’s soft berry flavor results in a mild-tasting jam, which is as versatile as it is delicious.

(This text was taken from www.juliemorris.net)

Antioxidant-Rich, No Bake Brownies

This recipe I got from a site that I stumble upon...and let's just say I'm SO GLAD I did!  I've tried a total of three recipes from www.juliemorris.net so far and they've all been winners in my book!  She takes healthy eating to a whole new level, and I love that!  These "brownies" are jam PACKED with antioxidants, and they literally take under 10 minutes to make...umm, yes please!

Break out your food processor, because you're going to need it!

2 c. raw walnuts
1 c. cacao powder (you're going to have to venture into a health food store to get this ingredient)
2 c. dates, pitted
a sprinkle of good sea salt

-put your walnuts into the food processor, and grind until they form a wet, crumbly powder
-add the pitted dates one by one to the running food processor and grind until no chunks are left
-add the cacao powder to the running food processor and fully combine
-you'll know when you have the right texture if you can pinch the mix between your fingers, and it sticks together...if it doesn't stay together at all and just crumbles off your fingers, the dates may have been a little too dry, so add water, a T. at a time until the mix sticks.

Press into a pan, very well...either an 8x8 or a 9x9 will work...it just depends on how thick you want your brownies!!  Sprinkle the tiniest bit of salt on the top, just to bring out the flavor a little bit more, and you're done!

Refrigerate, and eat often...knowing that you're eating something that's amazingly healthy, that tastes amazing too!

Thanks for the recipe Julie!!

P.s.-Cacao powder is made from the cacao bean, and instead of being heated and processed, it's dried, preserving its antioxidants.  Walnuts are also extremely high in antioxidants...AND you're not using any sweeteners except dates...I don't know where you can find a healthier brownie (but let me know if you do!)

Picture Perfect Pancakes

Who doesn't LOVE a nice hot stack of pancakes, dripping with butter and syrup? I'll tell you who...they are your heart and your thighs!  Most pancakes are loaded with white flour, white sugar, and oozing with a nice melting slab of fatty butter...not these babies!  I've replaced the nutritionally void ingredients with heart-healthy (and figure healthy) ones!  Don't worry, they'll still make your mouth water...trust me...my family ALWAYS asks me to make them whenever I come home for a visit!  You'll never crave a regular stack of hot cakes again!

2 "eggs" (egg replacer portioned for 2 eggs worth)...prepared as instructed on the box/bag
3 c. unsweetened almond milk
1/2 c. old fashioned oats
1/2 c. wheat germ
1 T. vanilla
1 t. baking soda
1 T. baking powder

Mix all these ingredients together then add:

2 c. flour (for the very BEST results, use Bob's Red Mill 10 Grain Flour)  if you can't find this, feel free to use any organic whole wheat flour!

Mix until just combined...don't overdo it, or you'll lose the fluffiness!

Pour about 1/3 c. of batter onto a hot griddle or pan that has been greased with coconut oil (OR if you're using a non-stick pan, you won't have to use any non-stick agents).

When the edges start to lose their "wet look", and the center starts to bubble, slide the spatula underneath all the way around to loosen the edges, and in one, swift motion, flip!  Give it a minute or so until the other side is done.

This recipe makes around 10 pancakes!

Top with coconut oil instead of butter, and drizzle with agave nectar instead of syrup!

Your family will BEG you to make these over and over, so be prepared to memorize this recipe!  OR make a double batch and freeze some!

Try these mix-ins:

vegan chocolate chips with banana slices and chopped walnuts
vegan chocolate chips
2 T. cinnamon
blueberries
bananas
or be creative!!