Flourless Pumpkin Chocolate Chip Bars

We love to find decadent recipes and turn them into healthy easy to make treats that are tastier than their original versions.  Well, we seem to think they are tastier because we use (and encourage you to) ingredients that are as pure and close to "untainted" as possible.  

Pumpkin is in its prime and loving its hashtag status.  So, here is a recipe that honors pumpkin's impressive nutritional profile yet tasty enough that we are sure everyone will enjoy!  

Ingredients

• 1/2 cup almond butter
• 1 egg
• 1/2 cup organic pureed pumpkin
• 1 Tbsp coconut sugar or pure maple syrup
• 1 tsp vanilla extract
• 3/4 tsp pumpkin pie spice
• 1/4 tsp baking soda
• 1-2 Tbsp of chia seeds
• Pinch of sea salt
• 1/2 of dark chocolate chips

Directions

1.  Preheat oven to 350 degrees and grease a 9-inch baking pan with coconut oil.
2.  Using a fork, whisk the almond butter in a large bowl until creamy.
3.  Add the egg and continue to mix well.
4.  Stir in the pumpkin and the rest of the ingredients.
5.  Gently fold in the chocolate chips.
6.  Pour in pan and bake for 20-25 minutes.  Allow to cool completely before enjoying.  Please store in refrigerator.  

Quinoa Blondies

These have become our families favorite treat! This recipe is adapted from Eating Well March/April 2013.

INGREDIENTS

• 1/4 cup unsalted butter, softened
• 3/4 cup smooth or crunchy natural almond butter
• 2 large eggs
• 3/4 cup packed light brown sugar (or 3/4 cup maple syrup)
• 1 teaspoon vanilla extract
• 3/4 cup quinoa flour (simply grind raw quinoa in a coffee grinder or blender to make the flour)
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 cup semisweet chocolate chips

Bake at 350 for 25 minutes.

I have also tried replacing the quinoa for almond meal and it is equally delicious!

It's an occasional treat you can feel good about!

BHW

 

Breakfast in a mason

www.someecards.com

I laugh because I absolutely love Pinterest and I LOVE mason jar meals. They are quick, easy, and you can prepare them in advance for times when you are on the run and need a quick meal or snack. Here is one of my favorites! My kids like to make their own, which I love since they are more likely to eat it!

This is simply oatmeal layered with a bunch of other add-ins, like almond meal, cinnamon, sunflower seeds, flax seed, shredded coconut, etc…You can either dump it all in a pot of boiling water and stir occasionally until fully cooked OR you can add water and let it soak overnight in the fridge and eat it cold or warm it up. Any way you make it, it is delicious! Be creative, and have fun! You will soon find why we love eating our meals out of a mason jar, too! 

Be well!

Detox Soup

Cooler weather is here and a perfect time to get out the big soup pot and stew up some detox comfort soup.

For this batch, I tossed in every vegetable we had in the fridge and freezer and made sure to include cabbage.  Season your batch with whatever herbs you tend to favor including some salt and pepper.  For those that watch their sodium intake or women that tend to "bloat" just by looking at a salt shaker when they are pregnant, add onions and garlic instead!

For the base, you can use chicken broth or vegetable broth and a 16-32oz can of organic diced tomatoes.

Enjoy in abundance with NO GUILT!  However, those that live with you might ask you to cut down to only one bowl ;)  It is after all, a detox soup.

Be Well!

Flourless Chocolate Cake

• 6oz semisweet chocolate 
• 1/4 cup maple syrup 
• 1/2cup sugar 
• 3 eggs 
• 1/2 cup unsweetened cocoa 
• 1/4 teaspoon salt 
• 1 teaspoon vanilla.

This decadent recipe was sent to me from my mother-in-law.  She strictly adheres to a gluten free diet and just so happens to be a talented professional baker!

*Heat oven to 350 degrees.  Coat an 8-inch round pan with "flavorless" coconut oil and then cut a piece of parchment paper to fit the bottom of the pan and oil that as well.  Melt chips with syrup. Take off heat. Add sugar. Add eggs. Sifted cocoa, salt and vanilla.  Bake for 25 minutes.  Then enjoy!  It is a delicious and rich treat that actually has some health benefits!

BLT Salad

For all you BLT sandwich lovers that are having a difficult time making the switch to something a bit healthier, I have got a salad for you!  The BLT salad tastes like heaven in a bowl.

Romaine lettuce (feel free to use any kind of greens, they will all work well)

1/2 cucumber

Handful of chopped tomatoes

1/2 Avocado 

2-3 Bacon strips

Crumbled Feta cheese

Drizzle with homemade dressing (shot of olive oil, shot of balsamic vinegar, 1 tsp. mustard, one squirt of cilantro paste)

So yummy! I hope you enjoy!

BHW

Smoothie-in-a-bag

We know it takes a lot of hard work to prepare healthful and simple meals, so here is one of my favorites. It's a smoothie in a bag! Take a few minutes to prepare several at one time, then throw them in the freezer and use them as needed. Smoothies are fun, fast, packed with nutrition, and super simple.  All you have to do is add your favorite smoothie ingredients into a ziploc bag and freeze.  

Super Green Machine Smoothie

Bananas, blueberries, and greens (I like the super green pack from Trader Joes. It has Kale, Spinach, and Chard)

When you are ready, grab your frozen bag of ingredients, throw them in the blender with 1 cup of unsweetened almond or coconut milk and a scoop of protein powder.

Voila! 

Breakfast, snack, or lunch is served!

Be well!

BHW

Citrus Water

Slice a few of your favorite citrus fruits and throw them in a jug of water! Refrigerate and drink up! Summer break may be over, but there are plenty of hot days to come and you will need some refreshing!

Be Well! 
BHW

Mason Jar Meals

No recipe needed with this one!  Just creativity.  Make them savory or make them sweet with oats, nuts, and dried fruit.  Get your kids involved...I bet they will eat what they create.  Prepare ahead of time and they are ready when you are in a pinch or to take to work.

Cinnamon Sweet Potatoes

Fall is quickly approaching and we love our sweet potatoes. Here is an easy recipe that even your kids will enjoy!

1. Peel and slice sweet potatoes (or leave skin on for added nutrients and fiber) in thin, round slices.
2.  Add one tsp of coconut oil, a sprinkle of cinnamon and a dash of salt.
3.  Mix together.
4.  Bake at 350 degrees for 35-40 minutes or until crispy.  You may need to turn or toss mid-bake.

Almond Fudge

Oh, the many things you can create with nut butter!
I prefer raw almond butter, however, you can try this recipe with peanut, cashew, macadamia, or sunflower butter.

Almond fudge

1 cup nut butter
1/4 cup coconut oil (melted)
1/8 tsp sea salt
1/2 tsp vanilla
1 Tbsp raw honey OR a few drops of stevia for a sugar free option

Stir all ingredients together then pour into a freezer safe dish lined with wax paper. Freeze for at least 2 hours. Cut into squares and enjoy!

Be well,
BHW

Baked Banana

It may look a bit "weird" but I promise you won't be disappointed with the taste!

It doesn't get any simpler than this!  Sure, we are wellness advocates but we are not lacking in the fun department and we do indulge.  Sometimes indulging can be healthy.  That is where this dessert comes in.

Peel a quarter of a banana, pop it in an oven at 400 degrees for 10 minutes.  And ENJOY!

Fun additions:  organic ice cream, cinnamon, fresh mint, granola, or even some bourbon for those that partake in spirits.

Pear Turtles

"If you make it fun, they will eat!"

Sometimes it's all about the presentation, which may be especially true for kids.  I realize not every healthy meal can be a big production, but every now and again your little ones will be glad you made the attempt.

Pear Turtles

1.  Slice a ripe pear (or apple) in half lengthwise.
2.  Halve two grapes and cut in half again for the legs. 
3.  Slice a triangle for the tail and stick a whole grape on the stem for the head. 
4.  Use a dab of cream cheese for the eyes and place an upside down mini chocolate chip for the pupil.

Let the kids help you make them for a quick and fun activity!

Be well!
BHW

Homemade Granola Bars

No nuts, but added chocolate, cherries and raisins.

I rarely follow directions, and well, this was no exception.  Yes, I know, baking is a science and cooking is an art.  But, I got by and they came out great!  Here is the recipe:

Soft & Chewy Baked Granola Bars

Yield
10-12 bars

Prep Time
10 Minutes

Cook time
25 Minutes

Ingredients:

• 3/4 cup gluten-free rolled oats, ground into a flour
• 1 cup water
• 3/4 cup packed pitted Medjool dates
• 1/2 cup chia seeds
• 1/4 cup raw sunflower seeds
• 1/4 cup raw pumpkin seeds
• 1/4 cup dried cranberries, finely chopped
• 1 teaspoon cinnamon
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon fine grain sea salt

Directions:

1. Preheat oven to 325F and line a 9-inch square pan with two pieces of parchment paper, one going each way.
2. Add rolled oats into a high-speed blender. Blend on highest speed until a fine flour forms. Add oat flour into a large bowl.
3. Add water and pitted dates into blender. Allow the dates to soak for 30 minutes if they are a bit firm or your blender has a hard time blending dates smooth. Once they are soft, blend the dates and water until super smooth.
4. Add all of the ingredients into the bowl with the oat flour and stir well until combined.
5. Scoop the mixture into the pan and spread it out with a spatula as evenly as possible. You can use lightly wet hands to smooth it down if necessary.
6. Bake at 325F for about 23-25 minutes, or until firm to the touch. Let cool in the pan for 5 minutes and then lift it out and transfer it to a cooling rack for another 5-10 minutes. Slice and enjoy!
7. I suggest freezing leftovers to preserve freshness.

Read more: http://ohsheglows.com/2014/01/08/soft-chewy-sugar-free-baked-granola-bars/#ixzz3gZGtog3z

Protein Pancakes

This is a simple recipe that can also be considered gluten free and vegan!

Ingredients:
--2 cups whole oats, milled into a flour
--1 heaping scoop of protein powder (I use Vega One Vanilla Chai)
--1.5 tsp of baking powder
--Water, add according to your preferred batter consistency
--Optional: add fresh fruit to your batter.  Peaches are in the 'cakes to the right.

Directions:
Mix dry ingredients, add water, and scoop out mini cakes with an ice cream scooper onto the skillet.  Enjoy!
***Other additions: cinnamon, maple syrup, and flavored extracts.
 

No-Bake Goodness

A friend of mine shared this tasty treat with me and they have become close to being an addiction.  Thankfully, they are healthy!  And can be gluten free and vegan.  They are a great pre-workout and post-workout snack and especially good for those long bike rides.

I did some experimenting with quantities and encourage you to do the same!  Be creative! 

Ingredients:
--2 cups of dates
--About 3 tbsp of almond butter
--About 3/4 to 1 cup of shredded and unsweetened coconut
--2-3 tbsp of mini semi-sweet or dark chocolate chips
--A dash of sea salt
--About a tsp of vanilla extract

Directions:
1.  This is best made in a food processor.
2.  Soak dates in water until they plump up a bit.  (Otherwise they may not pulverize well in food processor).
3.  Add dates, almond butter, about 1/2 cup of coconut, chocolate chips, sea salt and vanilla.
4.  Process well!
5.  Mash and roll into balls and toss in remaining coconut shreds.
6.  Place in the fridge for about 2 hours then enjoy!
 

Frozen Greek Yogurt Bark

Perfect for your upcoming Fourth of July cook-out or a healthy everyday treat for the kiddos!  I'm historically unreliable when it comes to following exact measurements and instructions...so have fun and be the judge on how much fruit and what fruit you add!

Ingredients
--32oz of organic Greek yogurt or goat yogurt
--Raspberries
--Bluberries
-- 2-3 tbsp of local honey
--About a tbsp of maple syrup
--Unsweetened shredded coconut
--Optional: chocolate chips

Directions
1.  Mix them yogurt, honey, maple syrup, raspberries, and blueberries
2.  Spread across a pan lined with wax paper
3.  Sprinkle with coconut and chocolate chips
4.  Freeze for at least 2 hours and then break apart and ENJOY!
 

Go Green

Go Green!

    It’s seems like everywhere we look we are encouraged to “go green”.  From green household cleaning products, to the paint on our walls. There are even “green houses”.  We are absolutely fans of “green living”; however, it’s not always a simple feat.  So we encourage you to try going green in the most effortless way possible...from the inside.  Try drinking a “green smoothie”. The benefits are incalculable. Many green powders provide the equivalent of 5-7 servings of antioxidant rich, nutrient packed vegetables.  You can find green powder almost anywhere, and it’s easily mixed into any beverage.  However, we encourage you to get creative with your smoothies. We’ve been serving our kids green drinks for years, and they have no idea they are drinking spinach and kale. Go ahead and get YOUR green on!

Green Smoothie

1 cup unsweetened almond or coconut milk
1/2 frozen banana or 1 ripe pear
1/2 peeled cucumber
1 cup fresh kale or spinach
1 scoop vanilla protein powder
1 cup ice

Blend and serve! It’s so easy

Grilled Cabbage

"Cabbage and its cousins may strongly protect against cancers of the digestive tract, such as the tongue, lip, oral cavity, esophagus, and colon, according to researcher Lenore Kohlmeier, a professor of nutrition and epidemiology at the UNC School of Public Health and Medicine.  Surprisingly, these vegetables may also protect against breast cancer, she said."  For the full article, please click here.

A great way to serve cabbage and keep your home smelling fresh, is to grill it.  Lather it with a healthy oil like olive oil or avocado oil, sprinkle with salt, pepper, and seasonings of your choice.  Wrap it in foil and pop it on the grill!  Check every 10 minutes to serve at desired tenderness.  Anticipate 20-35 minutes of grill time.

Avocado Awesomeness

I LOVE AVOCADOS!!!

    Avocados are undoubtedly a superfood.  We’ve always been a huge fan of the avocado.  Who doesn’t love chunky guacamole in their taco salad, or topping their quesadillas? I like to simply mash it on a piece of toasted ezekiel bread. My kids don’t even mind when I throw some broccoli sprouts on top.  As mothers, we discovered avocado to be the best baby food on the planet. 

Here is why.

    Avocados are *a nutrient and phytochemical dense food consisting of significant levels of the following: dietary fiber, potassium, magnesium, vitamin A, vitamin C, vitamin E, vitamin K1, folate, vitamin B-6, niacin, pantothenic acid, riboflavin, choline, lutein/zeaxanthin, phytosterols, and MUFA (monounsaturated fatty acids) rich oil at 1.7 kcal/g. This caloric density is medium-low because an avocado is about 80% by weight is water (72%) and dietary fiber (6.8%). Unlike the typical fruit, avocados contain a very low sugar content with only about 0.2 g sugar per one-half fruit.

*Avocado's potassium and lutein may help promote normal blood pressure and help to control oxidative/inflammatory stress, respectfully. The consumption of avocados with salads or salsa increases the bioavailability of carotenoids multi-fold, which may add to the potential health benefits.

Here are a few ways you can reap the benefits of this incredible fruit!

Black Bean, Avocado Summer Salad

1 can of black beans
1 cup of non-GMO corn
1 avocado diced
1/2 red onion diced
chopped cilantro
1 cup diced grape tomatoes
1/2 cup chopped red, yellow, and orange peppers
2 cups boiled shrimp
1/2 tsp sea salt
juice from 1 lime

Mix it all together, and Voila!

Chocolate Mint Surprise (no one will ever guess that the surprise is the avocado)

Base layer:
1 cup almond or sunflower flour
1/4 c. unsweetened cocoa powder
1 scoop vanilla protein powder (optional. I just like the way it tastes and adds more protein)
1 Tbsp chia seeds (optional)
2 Tbsp pure maple syrup

**Mix together and mash it on a plate or 8 x 8 pan

Filling:
1/4 c. melted coconut oil
1/2 c. mashed avocado
3 Tbsp raw honey OR raw maple syrup OR stevia
1 tsp peppermint extract or 1/2 tsp peppermint essential oil

**Blend together in a food processor and then spread evenly over the base layer

Top Layer:
1/4 c. melted coconut oil
1/4 c. unsweetened cocoa powder
2 Tbsp raw maple syrup

**Blend together until smooth and pour over the top of the filling.  Freeze for at least two hours

Avocados can also be used on your skin. I use it to cleanse my face and it leaves my skin feeling soft and moisturized. Here is my recipe for face wash using avocado oil.

Avocado Oil Face Cleanser

1/2 c. organic avocado oil (you can find this online or at your local Whole Foods Market)
3 Tbsp raw honey
2 Tbsp. organic Castile Soap

**Whisk all ingredients together until they are fully combined.
**Transfer to a small squeeze or pump bottle.
**Use a dime size amount and wash your face thoroughly with warm water. Rinse and pat dry.

Reference:  *http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/