Peanut Butter Oat Bites

This snack recipe is definitely one of my favorites to make with it being jam packed with protein, fibre and healthy omega 3 fatty acids while being 100% healthy for your entire family. My 18 month old loves anything he can eat with his hands so it’ll be a hit with any toddler and you can be assured your picky eater is getting enough nutrients :)

Here’s some tips:

1) After rolling half of the mixture into balls I’ll add 1 scoop of Whey Basics protein powder to INCREASE THE PROTEIN content even further, making it an excellent post workout snack or simply just something you’ll need to hold you over till your next meal.

2) CUT THE SUGAR down by decreasing the honey to 1/4 cup and the chocolate chips to 1/8 of a cup. To evenly distribute the chocolate I’ll add it to melted coconut oil on a very low setting on the stove and then add in the remaining wet ingredients. Then add to the dry ingredients and mix well!

3) You can easily double or even triple this recipe and freeze the balls so that you always have a healthy snack on hand, NO EXCUSES!

4) Rolling these snacks into balls is a lot of work so if you’re scrapped for time you can put the mixture into a glass Pyrex container (lined with coconut oil), compact it down with a spatula and just cut the end product into squares. LESS FUSS! Just let them sit in the fridge/freezer a while longer so that they will hold.

Give it a try and it will become a staple snack in your home as well!

1 1/2 cups old-fashioned oats (gluten free)
1/2 cup unsweetened coconut
1/2 cup ground flaxseed
1/4 cup organic mini dark chocolate chips (carob chips for vegan)
1/2 cup smooth organic peanut butter (or any nut or seed butter of your choice: cashew, almond, wow butter, etc. I personally have a hard time with almond butter but cashew butter is an easier transition into the alternative nut butters :) )
1/3 cup organic honey (or maple syrup for vegan)
1/2 tsp almond or vanilla extract
1 tbsp chia seeds
1 tbsp of melted coconut oil
1 scoop of Whey Basics vanilla protein powder (optional)

Place all ingredients in a large bowl and stir, using your hands works best.

Scoop the mixture with a small cookie scoop and place on a parchment paper baking sheet.

Chill in the fridge for at least an hour before serving, then freeze some if you’d like.

Store in a container in the fridge or freezer.

VOILA!

Fresh Guacamole

Spring is here! And with the warmer weather presenting itself our bodies will start to crave more cooling foods such as fresh leafy greens, and other raw fruits and vegetables so I thought I should post this A-MAZING guacamole recipe that is guaranteed to please everyone even your picky eaters at home!

Try it out…

2 ripe avocados, peeled and pitted
1-2 medium limes, juiced
1/4 cup finely chopped red onion
½ can of drained black beans (optional for added protein and fiber)
1/2 cup of cherry tomatoes, diced
2 tablespoons chopped FRESH cilantro (I insist on fresh)
1-2 small cloves of garlic, finely chopped
1/2 tsp REAL sea salt
Black pepper to taste
If you like to spice it up try adding a tbsp of finely chopped jalapeño pepper or a dash of cayenne pepper

Place the avocados and lime in a medium bowl, and lightly mash with a fork. Stir in the remaining ingredients.
Serve immediately or cover and chill for up to 3 hours, I prefer chilled.

You WILL enjoy this!

Apple Cinnimon Chia Oatmeal Cups

It wasn’t long before my son Keenan refused to let me feed him, but I still wanted him to get the nutritional benefits oatmeal can bring so I had to come up with an alternative. These oatmeal cups are were the perfect compromise for us, and continue to be an excellent morning or afternoon snack for my son when we’re on the go.

So give these a try, you won’t be disappointed!

2 cups organic old fashioned oats (gluten free if you’d like)
1 teaspoon baking powder
1/8 teaspoon REAL sea salt
1 tsp cinnamon
1 tbsp chia seeds
1 cup homo goats milk (or breast milk if you’re lucky to have a stash, or any other milk substitute)
1 large organic egg
1/2 cup mashed organic banana (about 1 1/2 medium bananas)
1 large organic apple, peeled, cored, and diced (or grated, depending on the child’s age)

Preheat your oven to 375 degrees.

In a large bowl, combine the oats, baking powder, salt, chia seeds and cinnamon. Add the milk, egg, and mashed banana and mix until combined. Stir in the apple.

You can either put the mixture into the fridge overnight or continue with the directions and bake right away.

Grease a muffin tin with coconut oil and fill each cup with the oatmeal mixture to just about the top. Bake in a 375 degree oven for 20-25 minutes, until the cups are set. Store in the fridge or these can also be frozen. Enjoy!

Chia Banana Pumpkin Muffins (gluten free)

These muffins are not only gluten free, but they are filled with healthy fats, protein and fibre. Enjoy!

2 ripe organic bananas, mashed
2 organic eggs
1/3 cup liquid coconut oil
1 1/3 cups canned pumpkin puree
1/2 cup organic honey
1/2 cup xylitol
2 1/2 cups brown rice flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon REAL sea salt
2 teaspoons pumpkin pie spice
1 teaspoon ground cinnamon
1 tbsp chia seeds
3/4 cup raisins (optional)
1/2 cup walnut pieces (optional)

Directions:

Preheat oven to 350 Preheat oven to 350 degrees F (175 degrees C). Grease an 9×5 inch loaf pan.

In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey and xylitol. Combine the flour, baking powder, baking soda, salt, pie spice and cinnamon, stir into the banana mixture until just combined. Fold in the raisins and walnuts if desired. Pour batter into the prepared pan.

Bake at 350 degrees F (175 degrees C) for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving to a wire rack to cool completely.

Voila!

Zesty Quinoa Salad

YUM. This recipe is TO. DIE. FOR.

This dish is packed with non animal protein and fiber, is gluten free, and is super duper easy to make. It is now my go to dish for BBQs and gatherings of any kind not to mention having it handy in the fridge for when I need something quick to shovel in my mouth when I am on the go. The colourful ingredients will intrigue any child to give it a try; even my 10 month old son LOVES this dish!

1 cup quinoa
2 cups water
1/4 cup good quality extra-virgin olive oil (I love The Pristine Olive company, see http://www.thepristineolive.ca/)
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon REAL Salt
1/2 teaspoon red pepper flakes, or more to taste
1 1/2 cups halved organic cherry tomatoes
1 (15 ounce) can no sodium added black beans, drained and rinsed
5 green onions, finely chopped
1/4 cup chopped fresh cilantro
REAL Salt and ground black pepper to taste

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.

Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.

Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat.

Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator.

ENJOY :)

http://mallrecipes.com/recipe/229156/zesty-quinoa-salad

Vegetable and Fruit Preparation

Organic fruits and vegetables are not always available to us at our local grocery store, so be sure to use a good quality wash designed specifically for the removal of surface pesticides, chemicals, bacteria, wax and dirt.

I find it’s most convenient to wash all fruits and vegetables at once after arriving home from the grocery store. I throw everything in my sink (as seen below), add a few pumps of the wash and fill with water until all produce is covered. I’ll then let them soak for about 10 minutes. ALL of my produce is thrown in, organic or not. You can also keep a spray bottle of a 1:4 ratio of produce wash:water and clean each piece individually, as needed.

“Canadian safety standards are some of the weakest, in part because they allow the continued use of dozens of weed, bug and fungus killers banned elsewhere.”

Martin Mittelstaedt, Environment Reporter
The Globe and Mail, October 5, 2006