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Sweet-Raw Energy

Sweet-Raw Energy Bars 

Why I love this recipe: they are super fast to make, every ingredient is awesome for your health and they taste amazing.  They are also vegan, gluten free and nut free (so you can serve them anywhere… including school!!!)

Yields 12-16 bars 

What you’ll need

  • food processor, or kick-arse high speed blender
  • 11×7″ (ish) baking dish
  • large mixing bowl
  • spatula
  • parchment paper
  • Sweet-Raw Energy Bar ingredients


Dry ingredients

  • 1 cup  raw pumpkin seeds
  • 1 cup dried unsweetened shredded coconut
  • 1/2 cup  raw sesame seeds
  • 1/2 cup raw sunflower seeds
  • 4 tbs chia seeds

Wet ingredients

  • 20 fresh pitted dates (medjool are best, or use unsulfered regular dates)
  • 6 tbsp coconut oil (unrefined is best)
  • 4 tbsp raw cacao, or cocoa powder
  • 1 teaspoon pure vanilla extract

After blending ingredients

  • 6 tbsp rolled oats
  • 2 tbsp poppy seeds (optional)

Instructions:

  1. In a food processor or high speed blender, pulse the dry ingredients quickly. Do not over-process, you want it a little crunchy. 
  2. Place the mixture in a bowl and set aside.
  3. Add half of the dates and the rest of the wet ingredients to the food processor.
  4. Run the processor for 30 seconds, then add the rest of the dates one at a time while the machine is running until the mixture is smooth (stir occasionally with a spatula, or add a dash of water).
  5. Pour the wet ingredients over the dry ingredients, add oats and poppy seeds and stir until well combined (I used my hands to really get the mixture well combined!).
  6. Press the mixture evenly into a 11 x 7-inch  baking dish (make sure it becomes quite compact).
  7. Place in the fridge for about 30 minutes. Cut into bars. Wrap them in paper and store in an air-tight container.
  8. Will keep awesome in the fridge, or freezer (at room temperature the bars will become soft, so be mindful on hot days).

Tree Hugger Crunch Bars - 2

This recipe was adapted directly from the Nourish Your Roots recipe website

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Tree Hugger Crunch Bars

Why I love this recipe: Tree Hugger Crunch Bars it tastes sweet, has tones of healthy fats and vitamins and will work for any crowd: vegan, gluten free & nut free

Yields 12 “snack size”, or 6-8 large bars

You’ll Need:

  1. A 9×5 inch loaf pan
  2. parchment paper
  3. medium, or large size sauce pan
  4. Tree Hugger Crunch Bar ingredients

Ingredients:

  • 1/2 cup coconut oil (opt for unrefined) 
  • 1/2 cup unsweetened cocoa powder (I use Camino organic dark cocoa powder)
  • 5 tablespoons maple syrup (or to taste)
  • pinch of fine grain sea salt, to taste
  • 1 teaspoon pure vanilla extract
  • 1 cup natural brown rice crisp cereal (I use Nature’s Path organic rice cereal)
  • 1/4 cup raw sesame seeds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw sunflower seeds
  • 1/4 cup chia seeds

NOTE: I think the most economical one stop shop for these ingredients is Bulk Barn

Directions:

  1. For the crunch bar: Line a 9×5 inch loaf pan with two pieces of parchment paper, one going each way. In a pot over low heat, melt the coconut oil and then whisk in the cocoa powder, maple syrup, salt and vanilla. Once the mixture is smooth remove from heat and stir in the rice crisp cereal & seeds. Pour mixture into prepared pan, smooth out, and then freeze for 10-15 minutes, or until the chocolate is solid.
  2. Remove crunch bar from freezer and cut into 6-12 small bars.
  3. Serve straight from the freezer or fridge. Bars will melt slightly at room temperature so don’t suggest keep them out long.
  4. Store leftovers in the fridge or freezer.

This recipe was adapted directly from the fabulous Oh She Glows Mini Crunch Bar recipe.

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Fast, Delicious & Healthy … Pita Pizza!

I have found a way to enjoy pizza and be proud of treating your body good, by eating it (Note: I have not found a way to do this with a beer ;)

  1. Pre-heat the oven to 400 F
  2. Get your ingredients ready
  3. Spread salsa, or tomato sauce lightly on the pita & top with your favourite pizza ingredients
  4. Place in the oven for 8-10min, or until it is crispy looking (for crispier crust place directly on rack)

 

Notes:

  • REALLY AMP-UP THE HEALTH by adding any of the following to your pizza: lentils, chickpeas, fresh avocado, ground flax seed, fresh herbs & leafy greens (ie. basil, arugula, spinach, oregano, cumin, etc )  and tones of veggies!!!
  • AVOID: processed meats & cheese!!!!  Sorry, but pepperoni & other deli meats contain sodium nitrates (among other horrible additives) and cheese slices is more closely related to plastic, than authentic cheese.  Neither are acceptable for your body and there’s no way around this fact.  So, if you love meat, top with lean beef, or chicken and if you love cheese, use sparingly and grade-up the real stuff :)
  • Choose fresh & organic ingredients (even for the salsa, or tomato sauce), whenever possible.  Also reach for local, grass fed beef & local, free-range chicken (both can be found at our Saturday morning Farmer’s Market)
  • Stay away from the thick Greek pita… they just double the calories

ENJOY!!!!

PS – I’d love to know if you have read this post, or enjoyed the meal idea :)

 

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Breakfast “Dessert” Porridge

Breakfast “Dessert”  Porridge … fast, easy & 100% nutritious!Buckwheat Porradge

 

I should mention that I purchased all of my ingredients at Steve’s Independent.  If you purchase chia seeds, buckwheat (or oats) and toppings (ie. seeds and nuts) at bulkbarn, you may save a few extra dollars (I find the chia seeds less expensive there).

 

 

Ingredients:

  • 1 cup raw buckwheat groats OR steel cut oats – soaked
  • 1/2 cup plain coconut milk OR hemp milk OR rice milk OR cows milk OR (you get the idea)
  • 2 Tbsp chia seeds
  • 1/2 tsp pure vanilla extract
  • 2 Tbsp maple syrup, or honey
  • 1/2 tsp ground cinnamon

Optional Toppings:

  • berries
  • seeds (I used sesame, sunflower & pumpkin… school safe this way)
  • nuts (choose raw, for optimal nutrition, but don’t send to school!
  • unsweetened coconut

Easy-Peasy Directions:

  1. Soak the buckwheat groats in water overnight, in a bowl.  If you want to eat it faster, I think you could get away with soaking for 1 hour.  The soaking allows the film on top of the groats to come off.  If you use steel cut oats, it will allow the oats to swell.
  2. Rinse and drain the groats
  3. Place all ingredients (not the toppings) into a blender and lightly blend until mixed.  You could use a hand held immersion blender, or magic bullet.
  4. Portion into bowls, and add toppings

*** place into a reusable and tight sealing container for a FANTASTIC and nutritious lunch!

 

MY 3 year old loves it!Jake love the porradge This recipe was adapted from the (fantastic) Oh She Glows Cookbook

 

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Super Chia Doughnuts

You cannot have dessert until you Eat Your Doughnuts!

Can you imagine proudly saying such a statement?  You will, after you see & try this easy, quick and delicious recipe.

Recipe:

  1. 3/4 cup oat flour (make your own by blending rolled oats in a blender)
  2. 1/2 cup chia seeds
  3. 1.5 teaspoons baking powder
  4. 1/4 teaspoon sea salt
  5. 1/4 teaspoon ground cinnamon
  6. 1/3 cup pure maple syrup
  7. 1/3 cup liquid of choice (experiment with coconut milk, hemp milk, almond milk, water, etc)
  8. 1 teaspoon pure vanilla extract

Instructions:

  1. Preheat oven to 300°F.
  2. Lightly grease a 6 cavity doughnut pan (muffin tins will work equally as well).
  3. In a large bowl, combine ingredients 1-5
  4. Add ingredients 6-8 to dry ingredients (note: it is normal for batter to seem “runny”)
  5. Spoon batter into each doughnut, or muffin cavity.
  6. Bake 22-26min (note: finished cooking if you pierce with a fork, or toothpick, and it comes out clean)
  7. Cool in tins for 5min and then flip onto cooling rack for an additional 10+min to finish cooling

Good to know: doughnuts refrigerate & freeze very well!  I always double, or quadruple my batch, to have plenty for weeks of school & work snacks

Notes:

  • This fantastic recipe was adapted from the fabulous Oh She Glows cookbook (if you love healthy, easy and sinfully nutritious foods, you should buy this cookbook)
  • although I make these doughnuts on a weekly basis (including the variations… I love them with coconut milk the best!) my photograph skills are horrible.  This awesome photo is via www.lawrence.com
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E2 Protein Bars

This recipe is super easy, insanely nutritious (a MUST for school/work lunches, because it will give protein & healthy fats… ie. brain power!) and adapted directly from the amazing Oh She Glows blog (I love that vegan food blog!!!)

Health Notes: vegan, gluten free & nut free

EFFORT:

  • 10min prep
  • 10min refrigerate/freeze

Ingredients:

  • 1.5 cups gluten-free rolled oats, blended into a flour
  • 1/2 cup unsweetened/unflavoured vegan protein powder
  • 1/2 cup rice crisp cereal
  • 1/4-1/2 teaspoon fine grain sea salt, to taste
  • 1/2 cup sunflower seed butter (raw is ideal)
  • 1/2 cup pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons mini dark chocolate chips (great options are Camino, or Enjoy Life)
  • 1/2 tablespoon coconut oil

Directions:

  1. Line an 8-inch square pan with a piece of parchment paper. Mix the oat flour, protein powder, rice crisp, and salt together in a large bowl.
  2. Add in the seed butter, maple syrup, and vanilla. Stir well to combine. If the mixture is a bit dry, add a splash of water, or non-dairy milk and mix again.
  3. Press into pan and roll out with a pastry roller until smooth. Place into the freezer for 10min.
  4. Melt the chocolate chips and coconut oil together in a small pot over low heat. When half of the chips have melted, remove from heat and stir until smooth.
  5. Remove from freezer and slice into bars. Drizzle with melted chocolate and freeze again until set. Store in the freezer in an air-tight freezer bag, or container.

Be sure to peruse the Oh She Glows food blog for more fantastic superfood ideas… I have not been disappointed yet!

protein bars

http://ohsheglows.com/

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“Mom, After Baseball, Can I Have More, It’s Awesome!” Soup

I call this  “Mom, After Baseball, Can I Have More, It’s Awesome!” Soup, because… well, you can imagine how the name came to be.

Here’s the recipe (don’t blink, it is super easy and fast!):

  • 6 cups Vegetable broth
  • 1 cup yellow peas (rinsed)
  • 1 cup red lentils (rinsed)
  • 2 cups chopped kale (finely chop/blend, if you have picky eaters)
  • 1 tbsp basil
  • 1/2-1 tbsp Rosemary
  • 1 tbsp dried onion


Add Herbamare to taste, if you want a fantastic flavoured sea salt!

Home Run Soup!

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The 1st Annual School SuperFood Challenge! Presented by Erin O’Reilly Fitness

Kids think junk food tastes awesome.  I want to show them how healthy food taste awesome AND they should feel proud to choosing them!
Considering that no parent would ever say “I hope my family and I feel cranky, tired and lazy all day”, I am launching the 1st Annual SuperFood Challenge at my son’s school… here’s the scoop (PLEASE, steal my ideas and have your own family SuperFood Challenge!)

superfoods to the resuce

 

 

 

 

 

 

 

 

superfoodchallenge 1

Overnight Dream Team: Performance Enhancing Oats

As you know, I LOVE the Oh She Glows food blog & cook book.  You truly cannot go wrong when choosing one of this accomplished lady’s recipes.

Breakfast is where I would like to focus your attention, today.

It seems to be everyone’s nemesis: we need it and it absolutely must be nutritionally sound (high protein, moderate in complex carbohydrate, moderate in nutritious fats, fibre & vitamin rich, oh, and low on the glycemic index… meaning not cereal, or bread!) Skipping breakfast is like starting a family vacation with an empty tank of gas, or worse, with an empty tank of gas and a car full of hungry kids… everyone is going to end up irritated and exhausted within 20min and you will have achieved a fraction of your goals. 

Since everyone craves a fast breakfast solution and I dream of seeing my clients not skip breakfast, I have been testing-out a few of the breakfast recipes from both the Oh She Glows blog & cook book.  Here is a recipe I have taken and slightly adapted from the Oh She Glows blog.  Oh, and it is every bit nutritionally sound.

PS – this is not limited to breakfast!  A meal is a meal, it can be eaten at any point in the day!  I place mine in mason jars and bring them with me to work (read – then gym ;) or send it with my spouse, on the road and my kids, in school lunches!

Ingredients:

  • 1/3 cup rolled oats
  • 1 cup non-dairy milk * avoid almond milk, if sending to nut-free environments, like school
  • 2 tablespoons chia seeds
  • 1 ripe banana, peeled and smashed
  • 1/3 cup frozen mixed organic berries
  • 1/4 teaspoon pure vanilla extract

Directions: Mix together the above ingredients in a bowl, or mason jar and place in fridge overnight.

TRY THIS:  double, or triple the batch, to portion out and send with family members over a few days

easy overnight oats

Recipe adapted from: ohsheglows.com

Image from: forealslife.com

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Green Monster Meatballs

Prep time 10min

Cook time 30min

Ingredients:

  1. 2lbs lean ground beef, bison, chicken, or turkey
  2. 2 cups Spinach & Kale (finely diced – use a food processor)
  3. 1/2 medium red onion (diced – optional)
  4. 1 tsp oregano
  5. 4 Tbsp coconut oil, or red palm oil, or organic butter

Instructions:

  1. blend ingredients 1-4 together & from into tightly packed balls (approx size of golf balls)
  2. Heat 2 skillets over medium heat for 1-2min
  3. Add 2 Tbsp of the cooking oil you have chosen to each skillet and allow to heat up for 30-60 sec
  4. Place meat balls in skillets for 30sec, then flip (searing the balls)
  5. Cover and cook for 15min
  6. Cook uncovered for remaining 15min over med-low heat

NOTES:

  • Make sure the meatballs a cooked all the way through (cut one open and look for any sign of pink)… cook for another 5min, if necessary
  • Pair the meatballs with home made sweet potato & turnip fries, OR top over a salad (loaded with veggies), OR place on top of a bed of 1/2cup quinoa, brown rice, or other grain blend.
  • Local resource for organic & naturally raised (happy) meats):
    • Aplenblick Farm (organic beef, lamb & eggs)   613-253-2640
    • Rock-n-Horse Farm (naturally raised beef, pork, chicken & eggs)  613-256-6117
    • The Granary (Natural Food Store – 107 Bridge St CP) 613-257-5986
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