Category: snacks

balance, breakfast, brunch, dessert, easy, gluten free, health, quick, recipe, snacks, vegan

Berry Good Raspberry Cheesecakes

Ivy

IMG_0867

 

So, my hubby and I recently watched the documentary “What the Health” – have you seen this? I have lived on a mostly plant based diet my entire life, with the exception of the occasional dairy/seafood add in. My husband however, eats meat and dairy and just about everything. I am not one to push my lifestyle or dietary choices on other, and completely respect other options. After watching this documentary though, at the suggestion of a friend, he decided he wanted to try eliminating meat/dairy from his diet.

I was a full fledged vegan a few years back, and in the more recent years got a bit lazy with the inclusion of greek yogurt and eggs. One of my new year’s resolutions was to go back to being completely plant based with the nutritional know-how I had after getting my degree in nutrition.

I have been working a lot more on trying new things and working with ingredients I already have in the kitchen. I also recently discovered I have an allergy to cane sugar and like most of us, could stand to avoid this anyway. I have been experimenting with baking with dates and using alternatives like maple syrup since I feel that they are a healthier and often tastier option anyway.

I’ve played around with dairy substitutes but I love cashews for their healthy fats, protein and creaminess when it comes to desserts. I literally threw these together the other night before we ran out the door to a comedy show after soaking some cashews all afternoon. I used what I had in the kitchen and they came together wonderfully. You can use any fruit in these, I used raspberry because I love them and the color was divine. Same goes for the hazelnuts in the crust, almonds would be fine but I loved the flavor of these. Another great thing about this recipe is the simplicity of the ingredients, not counting the water there are 8 unique things in the crust and filling combined.

Hope you enjoy – let me know if you try them. I even had one of these for breakfast the other day, when you make things that use whole foods, and plant based foods, you never have to feel guilty about indulging. These are packed with healthy fats, protein, fiber, antioxidants and vitamins- that’s a win for everyone.

 

Plant Powered Raspberry Cheesecake Bites (vegan, paleo, gluten free)

Servings : 6 | Prep time | 1 hours | Hands on time : 30  minutes

Ingredients : 

Crust

  • 1 cup gluten free oats
  • 1/2 cup hazelnuts
  • 2 tablespoon melted coconut oil
  • 2 tablespoon maple syrup
  • 5 dates

Filling

  • 1 cup raw cashews
  • 2 cups boiling water
  • 1/4 cup cold water
  • 2 tablespoon maple syrup
  • 1 tablespoon melted coconut oil
  • 1 tsp lemon juice
  • 1/2 cup frozen raspberries

Directions :

  1. Pour boiling water over cashews and allow to sit for 1 hour covered. You can wrap a towel around your bowl to further insulate.
  2. For the crust, combine oats and nuts in a food processor and pulse to combine. Add dates and pulse for about 30 seconds. Add melted oil and maple syrup and allow to mix until a somewhat sticky mixture forms. Evenly divide mixture into muffin tin or use a spring form pan.
  3. Combine soaked cashews, 1/4 cup cold fresh water, maple syrup, coconut oil, lemon juice in a food processor or high powered blender to until creamy. Add in raspberries and mix until berries are incorporated. Pour evenly into crusts and top with additional frozen raspberries if you like. Put in freezer for 30 minutes until firm. Can store in fridge as well, or freezer for a nice frozen treat for up a week

 

Have fun with these, I promise you won’t miss the dairy!

 

 

balance, breakfast, brunch, easy, gluten free, health, quick, recipe, snacks, vegan

Obsessed with Omegas

Ivy

IMG_0321

I like to think of granola as a treat, or something for dessert because they are often so sweet, especially the ones you get from the grocery store or in cafes. My husband has been eating a lot of it lately and I remembered how easy it is to throw together, so I decided to whip some up on Sunday.

I felt like baking, but I’ve been avoiding refined sugar so far this year and knew that making some cookies would just be too much temptation, but a healthier option like granola would fit the bill. I also wanted to make something that checked the boxes I require in a snack : healthy fat, protein, fiber and tasty!

This granola is all of those things, it took 40 minutes from start to finish, including 30 minutes of baking time. Give it a try the next time you want a healthy snack, tasty breakfast or just to impress your brunch guests or make your house smell amazing! The secret is the almond extract – you can leave it out but it adds an extra touch that makes this granola irresistible.

Omega Rich Almond Butter Granola

Prep time : 10 minutes | Cook time : 30 minutes

Ingredients :

Dry –

  • 3 cups organic gluten free oats
  • 1/2 cup sliced almonds
  • 4 tablespoons flax meal
  • 1/2 cup chopped walnuts
  • 1/2 cup raw pumpkin seeds
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt

Wet –

  • 1/2 cup creamy unsalted almond butter
  • 1/3 cup maple syrup
  • 1/3 cup coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon almond extract
  1. Preheat oven to 325 degrees.
  2. Combine dry ingredients in a bowl and set aside.
  3. Mix together almond butter, coconut oil, maple syrup, vanilla and almond extract and microwave for 30 minutes until coconut oil is melted and stir to combine.
  4. Pour wet mixture over dry mixture and stir to coat all ingredients.
  5. Layer on baking sheet with silpat or spray with non-stick spray.
  6. Bake for 30 minutes, remove from open and let sit for 15 minutes before breaking up and serving. Can be stored on counter for up to a week but I doubt it will last that long in your house.

granola

This granola is packed with protein, fiber and lots of healthy fats and has much less sugar than store bought options.  Walnuts, almonds and flaxseeds are full of omega 3’s which many western diets are lacking, and 1 tablespoon of flax includes 3 grams of fiber – almost 11% of your daily amount.

You’ll find lots of iron, magnesium, b vitamins and calcium in this snack so you can feel good about noshing on it any time of day!

Give it a try and let me know how you like it!

Cheers!

balance, breakfast, easy, fitness, health, quick, recipe, running, snacks

Hidden Veggies

Ivy

IMG_0102

 

Smooth Moves

Got someone who just doesn’t get enough veggies? Or just want to add more veggies to your diet without effort or even really tasting them? I’ve got the perfect solution for you- smoothies!

Smoothies are my favorite go-to for a quick breakfast or after a workout when I don’t have time to throw something else together. When putting together a smoothie, it’s important to consider all of the elements that make up a balanced meal, including healthy fat, protein and fiber. Without all of these, you are at risk of spiking your blood sugar quickly which can sabotage weight loss and cause you to be hungry again soon and reach for something else.

The rules I like to follow when I make a smoothie are a 1:2 ratio of fruit and veggies, for every fruit serving, I include 2 servings of vegetables, and include fat and protein.

Pick 1 fruit, 2 vegetables, 1 liquid, 1 fat, 1 protein, 2-3 ice cubes = your complete smoothie.

Here are some of my favorites :

Fruit :

  • 1/2 frozen banana
  • 1/2 cup frozen blueberries, strawberries, blackberries, or mixed berries
  • 1/2 orange
  • 1 packaged unsweetened acai puree

Veggies :

  • 1-2 cups spinach
  • 1 carrot
  • 1 cup kale
  • 1-2 beets
  • 1/4-1/2 sweet potato

Liquid :

  • 1 cup unsweetened non-dairy milk or regular milk
  • 1 cup unsweetened coconut water
  • 1 cup cold water

Fat :

  • 1-2 tbsp nut butter
  • 1-2 tbsp hemp seeds
  • 1-2 tbsp chia seeds
  • 1/4 cup raw nuts
  • 1/4 avocado

Protein

  • 1/2 cup nonfat plain greek yogurt
  • 1 scoop plant based protein powder
  • 3 tbsp powdered peanut butter

 

Be mindful of portion sizes and remember, if weight loss is your goal or even maintenance, a smoothie is a great option, but not in addition to all of your regular foods, otherwise you’ll have a caloric excess. If you are trying to gain weight, increase protein and fat content and consume in addition to your regular diet.

Happy blending, you’re only limited by your creativity, I promise you won’t even know the veggies are in there and can get 1/2 of your servings of both fruit and veggies in one smoothie!

Let me know what you’ve tried!

 

balance, brunch, easy, gluten free, quick, recipe, snacks, vegan, vegetarian

Tropical Oat Bars

Ivy

img_3226

Sometimes, you want to eat seasonally, like enjoying ice cream in the summer to beat the heat, or cozy up with a hot bowl of soup in the winter to warm up. And sometimes, it just gets so damn cold that you decide to protest the weather and fantasize about a dreamy tropical getaway and have to make some snacks that help you do just that.

I don’t really do new year’s resolutions, but I almost always go refined sugar free in January as a body refresh and reset. I do pretty well at resisting the baked goods during the holidays but even I occasionally find myself indulging in more than my fair share of homemade cinnamon rolls, pumpkin pie and holiday cookies. I am a firm believer in enjoying your food always and embracing the treats of the season are a part of enjoying time with family and remembering traditions. That doesn’t mean that I don’t appreciate a break from it all come January.

Going refined sugar free works really well for me, I work well with boundaries and telling myself that I am not having something is often easier than I will eat less of something.

I love snacking on whole foods when I’m running between school, work or just heading to a workout, but many bars you find in stores are loaded with extra sugar or just weird ingredients. That, and I can make my own bars in about 15 minutes for a lot less.

Here are some tropical banana, oat, toasted coconut and almond bars that are naturally sweetened, full of healthy fat and fiber to help get you through these long, dark winter days. You could always add some dried pineapple or mango for an extra tropical feel, just make sure your dried fruit doesn’t have any added sugar.

 

Tropical Oat Bars

Prep Time : 10 minutes | Total Time : 15 minutes

Ingredients

1/2 cup coconut oil

1/4 cup maple syrup

1/4 cup honey

1 1/2 cups oats (I used Trader Joe’s Gluten Free)

1 cup roasted and unsalted almonds

1/2 pepitas

1 cup banana chips

1/2 cup unsweetened coconut flakes

Instructions :

  • Preheat oven to 300 degrees
  • In a small saucepan, combine coconut oil, maple syrup and honey over heat on low until simmering.
  • Spread oats and coconut flakes on a baking sheet and bake for 12 minutes (watch to make sure they don’t burn)
  • When oats and coconut flakes are done, mix in a  bowl with almonds, pepitas and banana chips and cover with oil and syrup mixture.

 

 

img_3230

  • Mix to combine and pour into 9X9 baking pan.
  • Place in refrigerator until solid, slice and enjoy. Store in refrigerator.

 

 

breakfast, easy, gluten free, quick, snacks, vegan

Maple Pumpkin Granola (GF, Vegan)

Ivy

img_3085

I have been ready for fall for a while. Don’t get me wrong, I enjoy the sunshine and warm weather as much as the next person, but not all the time. There is something so comforting about the changing leaves, a slight chill in the area and the coziness of drinking a cup of tea and baking on a Sunday afternoon when it’s grey out. I also think that pumpkin is an underrated squash that only really gets hype around Halloween and Thanksgiving and love using it in all my cooking, including both savory things and sweet.

I’ve been craving some hearty granola, but most of the stuff you buy in the store has a lot of sugar and is highly processed. I wanted some granola that had all of the flavors of fall I love so much, but without the refined sugar. My criteria also included something with healthy fat and lots of plant protein.

Enter my maple pumpkin granola. It’s sweetened with a little maple syrup and some apple juice, pecans and pumpkin seeds for crunch, raw pumpkin for some yummy pumpkin flavor, flax meal for heart healthy omega 3’s and coconut flakes for something a little different.

I am so happy with how this granola turned out, my kitchen smelled amazing  and I could hardly wait to sample this when it came out of the oven. Not only is it delicious but it far exceeded my nutritional criteria and contains vitamins A and C, healthy fat, lots of protein, fiber and iron. I hope you will love this just as much as me, this was so easy to throw together in a few minutes and enjoy all week as breakfast or just a tasty snack.

img_2378

Maple Pumpkin Granola

Prep Time : 10 minutes | Bake time : 45 minutes

Ingredients :

2 cups raw oats

2/3 cup raw pecans

2/3 cup toasted pumpkin seeds (can also use raw)

1/3 cup unsweetened raw coconut flakes

1/3 cup flax meal

1 tbsp pumpkin pie spice

1/4 cup maple syrup

1/2 cup apple juice unsweetened

2 tablespoon coconut oil

1/2 cup raw pumpkin

Instructions :

Preheat oven to 350 degrees.

Combine dry ingredients in a large bowl and mix.

Combine apple juice, maple syrup and pumpkin in medium size bowl. Microwave coconut oil to melt and add to remaining wet ingredients.

Pour wet mixture over dry ingredients and mix thoroughly to coat.

img_2384

Spread on a large cookie sheet to cover. Bake for 20 minutes and stir. Bake for additional 20-25 minutes until golden brown and remove from oven and allow to sit and cool.

img_2387

Enjoy with almond milk or over yogurt or just by the handful which I ended up doing because it was too delicious to not snack on!

easy, gluten free, quick, snacks, vegan

Easy Energy?!

Ivy

What? It’s that simple? Well, sort of. Choosing to put good fuel into your body will keep you going and help you tackle those meetings, your workout, and anything else that comes your way. A little planning will help you continue to stay on track no matter how busy, and these bites are just the thing for that! Whether I’m running to school, work or just a workout when I want something slightly sweet but also nutritionally balanced, I reach for these. They take minutes to pull together and are the perfect balance of protein, heart healthy omegas and fiber to help you feel full between meals and feel satiated! Enjoy!

Date Almond Bites 

Prep Time : 1 hour | Cook time : 10 minutes

Ingredients :

1 cup oats

10 dates

1/4 cup unsweetened shredded coconut flakes

2 tablespoons chia seeds

1/2 cup raw almonds

1 teaspoon cinnamon

Instructions :

1. Combine oats, cinnamon, chia seeds and coconut flakes in your food processor. Pulse until oats have broken down and you get a meal that looks like this.

2. Add dates and almonds to your food processor and continue to pulse until mixture begins to come together.

3. Your mixture will begin to ball up in your food processor, when this happens, pause and scrape down the sides and continue to pulse until it resembles this.

thumb_img_0324_1024

4. When you get the mixture, dump out your food processor and roll into 1 inch size balls and store in the fridge. When you need a quick snack grab a few and take them with you. Hope you enjoy!

recipe, snacks

Powerhouse Protein Bars

Ivy

IMG_5688

I’m not really a fan of super processed foods. A couple years back my friend and I decided to learn how to better make pie and we decided to dedicate a year to pie making, one a month.  It was super fun to get together each month and try new things and obviously eating pie together wasn’t so bad either.

After that we started making all sorts of stuff from scratch and working on perfecting our skills at making everything from cheese to lip balm. What I realized is that just about everything out there from body scrubs to protein bars can really be made from scratch. Sure, some are more intimidating than others and take more time, but really, there are very few things you can’t handle yourself. And the best part-you get to control what goes into it and make it exactly what you want, what’s better than that?

Since I don’t eat meat, and do a lot of running I have to find new ways to get enough protein to keep my muscles happy. The other night while puttering around in the kitchen, I started pulling out things I thought would work together and these protein bars were born. For a first iteration I have to say I’m really happy with them and hope you will be too. These bars are rich and chocolaty with no refined sugar, they give you energy and keep you full. What you get are gluten free vegan bars with a great mix of healthy fat, omegas, antioxidants and balanced protein, all with no crazy weird ingredients! Yay!

IMG_5698

Dame’s Powerhouse Protein Bars

Total Time : 15 minutes | Servings : 12 bars

Ingredients :

1 cup dry quinoa

1 cup oats

1/2 cup chia seeds

2 tablespoons flax meal

1 cup peanut butter (can also use almond)

1/4 cup dark cocoa powder

1/4 cup rice protein (can omit)

4 tablespoons coconut oil

2 tablespoons honey (optional)

Instructions :

1. Preheat oven to 350 degrees. Spread rinsed and dried quinoa and oats on baking sheet. Bake for about 10 minutes to toast grains.

IMG_5689

2. When grains come out of oven, in a saucepan over medium low heat combine peanut butter, cocoa powder, protein powder, coconut oil and honey if you use it.

3. Pour dry oats and quinoa in bowl and add chia seeds and flax meal. When liquid mixture is combined pour on top of dry ingredients and combine.

IMG_5694

4. Pour mixture into a lined 8X8 pan and put into fridge to firm up. I have to admit I was tasting these before they were done 🙂

5. After about 30 minutes remove from fridge and slice into bars.

IMG_5697

IMG_5698

Give these a try, they are fantastic and super easy to pull together.  I kept these in the fridge but they are great to grab in the morning and take to work or keep in your gym bag to refuel after a hard run with.

Enjoy!