LIFE IS TOO SHORT TO EAT BAD POPCORN! (So make your own + reasons why!)
Who wants to share a big bowl of popcorn with me?
One of my favourite snacks of ALL TIME is popcorn! Alright, alright. I admit – I’m a little bit obsessed. Alright, alright – I can be ADDICTED. While I try to maintain a “in between” carb diet (this means I don’t deprive myself of carbs on a low carb diet but stick to eating only complex and low GI carbs as much as possible), popcorn has a special place in my stomach….er, I mean heart. For me, it’s a simple yet filling snack and can be relatively nutritious. Whole grain, high in fiber and anti oxidants and low in calories, it can be an ideal healthy snack option.
But not all popcorn is made healthy! Unfortunately, consuming microwave popcorn and movie theatre popcorn (sorry folks!) definitely don’t fall under the healthy snack status which we all believed them to be. Believe it or not, conventional highly processed non organic popcorn is considered to be one of the most contaminated foods with harsh pesticides and chemicals.
Corn kernels and butter aren’t the only ingredients in microwave popcorn! Ever wonder why “natural and artificial flavors” are listed on the package as so called ingredients? Because companies don’t want to tell you what chemicals they’re actually using. It’s been said that the when the bags lining (teflon coating particularly) goes through cooking process in the microwave, it causes an unwanted harmful chemical to form called perfluorooctanoic (aka PFOA). This has been identified to likely be a type of carcinogen which has been linked to cancer, cardiovascular disease, infertility and thyroid problems, and other potential health risks. And it’s not even a real ingredient!
Another issue is that it contains an artificially added chemical called diacetyl. Diacetyl is used to enhance the butter flavorings most commonly found in microwave popcorn bags. Apparently, factory workers that worked in manufacturing this product became ill from with scarring of the lungs that the condition was named ‘popcorn lung’. So inhaling a bag of popped popcorn means inhaling this additive. Plus, the labels in popcorn don’t generally include all of the many other chemicals (including diacetyl) that go into the flavorings. So the combination of the microwave (which I’ve ditched now for almost 6 years) and the chemicals in the bags, these alone make it a surprising health risk to be concerned about and definitely worth ditching.
Now what about those big bags of warm, aromatic popcorn that you can’t avoid at the movie theaters? You simply can’t watch a movie without it, right? While popcorn may seem like the snack that may be the only thing that’s not bad for you, well…..hold your butter! The calories specifically in movie theater popcorn have extremely high calorie counts. A large bag from AMC, without butter, comes at a whopping 1030 calories plus 41 grams of unnecessary trans fat! However, don’t forget, most people get butter on their popcorn, and that strange greasy liquid that vaguely tastes like butter actually contains non hydrogenated soybean oil that’s been artificially colored and flavored. Regardless if you ask for no butter, the popcorn is still coated with an artificial buttery flavoring that gives it that vibrant yellow color and heavily cooked in unhealthy trans fat like canola oil and salt. So all of the excess fat could add up and have detrimental effects on your waistline and more importantly – your health!
But it doesn’t just stop there!
To my surprise, some movie theaters apparently buy pre-popped popcorn which are warmed up under heat light lamps as a tactic to cut down equipment costs and time. This increases the theater’s productivity and in turn make more profit. Pre popcorn is also typically made in trans fat oils and flavored and colored with artificial ingredients, often containing MSG. It’s also worth questioning the unknown amount of time the popcorn have been stored for which could only mean that preservatives and additives have been added to increase shelf life.
So what’s a person to munch on while watching the latest flick? How does one avoid the “popcorn mist” and manage temptation?
Smuggle your own.
The key to healthy and better popcorn is popping it yourself. I pretty much think this is the key to everything, really. It’s super easy to make and you’ll find just as delicious. Since corn is one of the most commonly genetically modified foods in the market with a wealth of health concerns, it’s best to always choose 100% whole organic popcorn kernels. Organic popping corn will be free of pesticides, additives and toxic residues commonly found in conventionally grown corn.
So with that, the more nourishing way to make your own is by air popping it in a really cool popcorn maker or using a stove top oven. What’s the best cooking oil to make it with? Organic extra virgin cold pressed coconut oil of course! And just like the popcorn, you’ll want to make your own toppings. Season it with cracked black pepper, raw extra virgin olive oil drizzle, cayenne pepper, cinnamon, a little bit of turmeric, Himalayan salt, nutritional yeast and my absolute favorite – chili powder.
Happy healthy snacking! x
The Well Rounded Cookie [Vegan + Grain Free]
I believe that every cookie should bring you comfort, affection and joy. Sadly, not every cookie is made the same. Some are great to the lips but bad for the hips, some live in sin because of added preservatives and toxic chemicals and then there are ones that are wholesome, delicious AND guilt free making them the most well rounded batch of all.
Being gluten free, wheat free, grain free, vegan, preservative free and sugar free is impressive enough, but the quality I like most about these heavenly bites is that they’re low in carbs and won’t make your insulin levels rocket up! How’s that for a treat? 😉
This delicious cookie recipe brings together two of the most amazing foods in holy matrimony: coconuts and almonds.
I used Somama‘s organic and ethically sourced desiccated coconut which is an amazing product I picked up at a local health store in Cape Town. It’s perfect for baking and also great to have raw – sprinkle them on salads, desserts, homemade icing, chia seeds puddings or protein bars/balls.
It’s the magical intersection of their desiccated coconut and JK Gourmet‘s organic almond flour that creates a texture that is both soft, moist and slightly chewy and a taste that’s naturally sweet – without the use of any refined sugars! The coconut is also very subtle so even if you’re not a fan of coconut that much (which is absolutely NUTS!), you’ll probably love these cookies.
I hope these little cookies warm your home and heart for a long time to come.
Note to self: Share the cookies.
This is only 1/3 of the baked batch. Recipe below makes more, so don’t worry as there will be enough cookies for everyone!
What you’ll need:
1 cup + 1/4 cup of organic almond flour (unblanched)
1/4 cup of chopped unsweetened 100% dark cacao chocolate (can sub w/ homemade chocolate, cacao nibs or unsweetened vegan carob chips)
1/2 tsp of baking soda
1/4 cup of granulated xylitol (or stevia)
2 tbsp + 1 tsp of organic cold pressed virgin coconut oil, liquid
1/2 cup of finely shredded/desiccated coconut
1 flax egg (1 tbsp of ground flax seeds + 3 tbsp of water = let sit until “egg” like) – if vegetarian/flexitarian, you can use 1 large egg
1/2 tsp of vanilla extract or flavouring (alcohol free)
Combine all of the dry ingredients together. Add the vanilla and coconut oil to the flax egg. Then add dry ingredients with the wet ingredients and mix. Let the batter chill in fridge for a few minutes until set.
Preheat oven to 375 degrees. Line a cookie sheet with parchment paper. Remove batter from fridge and shape into small 1 inch balls. Press down slightly to flatten a bit (not too much as you want these babies to be moist!)
Make sure to keep the cookies at least 2 inches apart as they expand a little. Bake for 8-12 minutes or until edges begin to brown.
Remove from oven and let cool on rack before devouring. Enjoy with a warm glass of almond or coconut milk!
Buck-Chia Flatbread Crust [Vegan & Grain Free]
Everyone needs a good flat bread to rely on. Unfortunately, most commercial flat breads, wraps and pizza crusts are made with a ton of processed ingredients and added preservatives that can be difficult on your body’s digestive system. But this recipe is unquestionably reliable because it’s nutrient-packed, gluten/wheat free, vegan and high in fiber!
Made predominantly with organic buckwheat flour and whole chia seeds, this thin crust base is full of delicious flavour, super quality sustenance and has a dense texture resembling that of a regular pizza crust. It is ideal for those love pizza, pita breads, flat breads, and wraps but want a healthy twist to the usual simple carb-heavy versions made from refined flours, added sugars, yeast and a lot of unnecessary oil.
In my last post, I stressed the importance of adding chia seeds to the everyday diet and how amazingly versatile is it in general. Ergo, adding them to the crust seemed like another unique way to have them and to keep it vegan, it was the main reason why it perfectly stayed together without the use of starch or eggs.
The main flour in this recipe is organic buckwheat. If you haven’t heard of it, the flour is simply made from grinding buckwheat groats. Like chickpea, brown rice, almond and coconut flour, it’s also another great substitute to those pesky wheat and gluten flours. Very mild in flavour, and impressively rich in protein, buckwheat flour helped to make this crust that much better and that much more edible!
Eat as a side dish to healthy pastas or bowls, dip it in homemade hummus sauce, wrap your favourite veggies with it for a quick lunch or top it with some homemade tomato sauce and chopped veggies and eat it like a pizza! Enjoy! x
What you’ll need:
1/4 cup of whole chia seeds (not ground)
3/4 cup of filtered water
1 tbsp of raw unfiltered apple cider vinegar
3 tbsp of organic buckwheat flour (unrefined and certified gluten free depending on the brand!)
2 tsp of dried orgeno
3 tbsp of pumpkin seeds, chopped (or sub with chopped sunflower seeds)
1 tbsp of ground flax seeds
1 tsp of dried basil
1 tbsp of dried garlic powder
1 tsp of dried onion powder
1 tsp of dried thyme leaves
1 tsp of chili powder or cayenne pepper (I like spice!)
Black pepper to taste
Optional: 1 tsp of extra virgin olive oil or coconut oil in batter and for parchment paper coating
Preheat oven to 350 F. In a large bowl, combine all of the ingredients and mix well until the mixture starts to thicken up.
On parchment paper, pour batter and spread out into a large round shape. You can use the back of a spoon for this if it’s too sticky. Flatten to about 1 cm for a firm crust
Bake for 30-40 minutes until golden brown and solid. Remove from oven and let cool for a minute or so.
If you’re making a pizza with this crust, add toppings and sauce and bake for another 10 minutes.
Other Recipes Like This:
Model Citizen Chickpea Flour Pizza Crust
Easy Peasy Vegan Flatbread – Low Carb
Vegan Chickpea Flour “Scrambled Eggs” (No Soy!)
Vegans, brace yourself. I have a confession to make: I don’t like tofu. Not only have I read some not so friendly things about westernized soy, but the taste of it makes me want to puke. Anyway, I don’t want to bad mouth soy for those of you who do enjoy it, but as a vegan, most people think that it should be a staple part of my diet. Soy isn’t the only protein substitute out there. One of my all time favourite substitutes are beans, especially chickpeas!
Actually, I have a few chickpea recipes which you can find here:
Spiced Chickpea and Broccoli Bowl
Chickpea Chana Masala Indian Dinner
As I’ve been learning and experimenting the versatility of chickpeas, especially chickpea (garbanzo) flour, this morning I thought of trying to make a “socca” veggie omelette. Well in the midst of flipping over the chickpea omelette, it busted and left me with smaller bites that resembled scrambled eggs. The same cooking process you’d make for regular scrambled eggs. With the inclusion of a few veggies, this dish is a nutritious alternative to traditional scrambled eggs for vegans or those of you with allergies to eggs.
Serve with a side of healthy greens (or maybe some sweet potato hash?) and you got yourself a pow wow soy free, vegan, wheat/gluten free breakfast dish!
What you’ll need:
1-2 tbsp of organic virgin coconut oil (for frying)
1/2 cup of chickpea flour (Cuisine Soleil brand is the best!)
1/2 cup of filtered water
1/2 tsp of black pepper
1/4 tsp of paprika
1/4 tsp of organic dried oregano
1/4 tsp of organic dried parsley or fresh parsley
1/2 tsp of onion powder
3 cloves of garlic, crushed
Broccoli florets (about one cup)
Chopped Kale (about one cup or so)
1/4 cup of cilantro
1/2 cup of organic pure crushed tomato sauce (like Eden Organic Crushed Tomato)
Fresh baby spinach (served raw)
Optional: bell peppers (chopped), 1/2 cup of chickpeas, cumin powder, cayenne pepper
Heat coconut oil in a large pan or skillet on medium heat. Add crushed garlic cloves and cook until lightly browned and fragrant.
In a bowl, combine chickpea flour, filtered water and spices and mix thoroughly. Make sure there are no clumps in the batter. Pour into pan and let sit for 3-5 minutes until the perimeter starts to bubble. Flip over and let the other side cook for a bit. Sprinkle in the kale, broccoli florets and tomato sauce.
Using a spatula, break the mix into smaller bite size pieces. Heat for a few more minutes until well cooked and there’s no runny batter in sight. Remove from heat, top with cilantro and serve with fresh baby spinach! Or veggies of choice!
No Bake Protein Thin Mint Cookies – Homemade + Healthy
Remember back in the good ol’ days when we used to go out and sell goodies in order to raise money for our school? Candy bars, chocolate covered almonds and my favourite, those thin mint scout cookies!
But as a kid, I didn’t have the knowledge of food that I appreciatively have today and never did I ever think twice about eating a whole box of cookies to myself in one sitting. I was a kid with a major junk food addiction. And a box of thin mint cookies was my antidote. Funny enough, my generous grandma bought 1/3 of my sales because of my ridiculous sweet tooth; actually, she’d have no choice sometimes because I was an impatient little bugger. (Thanks grandma!)
So the other day, I randomly had a hankering for them and for most dishes, I prefer whipping up alternatives that are much healthier yet still satisfying and comforting. Because, let’s face it gang, those original thin mint cookies we all used to love never loved us back!
These are the “ingredients” gathered from their website: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), sugar, vegetable shortening (palm and/or partially hydrogenated palm kernel oils), cocoa (processed with alkali), caramel color (WHAT DOES THAT MEAN?), contains less than 2% of: high fructose corn syrup (GROSS), salt, baking soda, soy lecithin, natural and artificial flavor (?), peppermint oil. Also, 4 itty bitty cookies has about 11 grams of sugars – the bad kind too! So fast forward to an empty box of those bad boys, that’s, well, A LOT of sugar!
Da-dun-dun-da….that’s why I’m here, your convenient bohemian. We still need our cookies, but without all of those so called ingredients and added bad stuff. And to put a spin to it, add protein and green superfoods (the good stuff), just to make it even more beneficial and that much more awesome!
For protein, I used 100% hemp powder from Gold Top Organics, a plant based protein, which is cold milled (so no heat added), organic and made from whole hemp seeds. It gives the cookies an interesting taste and texture but you can opt for sprouted brown rice protein powder which will work just as well. Personally, I think the taste of hemp powder by itself isn’t consumable but I found a way to enjoy it so I’m definitely going to be using in future goodies.
Together to compliment the hemp protein powder, comes my secret ingredient! (I guess not so secret anymore, right?) SunFood formulated a handy and potent green powder that boasts an incredible array of nutrient dense, mineral and vitamin rich elements. Their vegan Sun is Shining Green Superfood is a robust combination of some of the best like whole leaf barley grass, wheat grass, dandelion leaf, alfalfa leaf, spinach juice powder, broccoli juice powder, ginger root, spirulina, kelp, chlorella, enzymes like protease and various probiotics. It can be easily used in juices, smoothies, salads, breakfast bowls and in my case, cookies! A great way to get sneak an extra boost of energy in your day! …and having cookies!! 🙂
These heavenly rounds are highly addictive and easy to make so it is much recommended that one must stock up on the recipe’s ingredients stat! It only takes a few minutes out of your day to throw together, so going back to make seconds is most likely going to happen…
It’s a delectable way to get your protein and dark leafy greens in your day if you’re not in the mood for a protein shake or bar. Plus, it tastes like dessert so you’ll forget they’re even “healthy.”
See, the H word can be a yummy thing too!
Low carb, grain free, sugar free, vegan, gluten and wheat free, preservative free, soy free and nostalgic!
What you’ll need:
1/2 cup of pure hemp protein powder
1 teaspoon of SunFood’s Sun is Shining Green Superfood
1/2 teaspoon of maca powder (omittable)
1/4 cup plus two teaspoons of unsweetened carob powder (can use raw cacao powder but you’ll need to adjust the sweetener because carob is naturally more sweeter than cacao) Or you can do half carob and half cacao too!
Note: I like chocolate but I don’t like to overdo it with caffeine (found in cacao) and carob is a delicious substitute for it!
1 tsp of vanilla (no alcohol)
1/2 tsp of liquid stevia or 1 tbsp of xylitol (adjust to your preference)
1 tsp of peppermint extract
8-9 tbsp of organic cold pressed virgin coconut oil, liquid
Combine all of the ingredients in a large bowl. Stir well. Scoop onto parchment paper or cookie sheet and shape into balls then flatten into cookie shapes. If the mixture is too wet to hold, chill for a few minutes in the fridge or add a little bit more protein or carob powder (not too much!) You want the dough to be hard to touch so they’re edible. Keep refrigerated or store in freezer. Enjoy! x
Raw Vegan Cacao Crunch Protein Bar
Seeds and nuts are a vital part of our diet – or should be for some. You probably have been told to avoid nuts and seeds due to their high fat and caloric content but don’t underestimate these powerful little gems. Both are high in fiber, antioxidants like Vitamin E and mono saturated heart healthy fats (unsaturated) that help keep our bodies healthy and disease free. They are a great source of plant based protein, minerals, zinc and can even help you lose weight! Munching on them throughout the day or adding them to your meals, like salads and smoothies, help to keep you full longer and aid with keeping your sugar levels down.
Personally, I love eating seeds and nuts in their natural raw form and preferably organic to benefit from their full nutritional components. It’s the best way to derive nutrition because once exposed to heat through roasting or heating, they can produce toxic substances and the essential oils, vitamins and minerals are mostly denatured.
But “bird food” doesn’t have to be boring. These bars are full of seeds, can be made without nuts too, and is a delicious way to nutritionally chirp throughout your busy day! I used the best of the best in this recipe: hemp hearts, raw almonds, raw pumpkin seeds, raw sunflower seeds, chia seeds and ground flax meal (from flax seeds).
If you’re allergic to nuts, you can omit the almonds and replace it with more hemp hearts if you wish and the almond butter can be replaced with sunflower seed butter or maybe something stick like brown rice syrup (go easy with it though!)
Happy crunching!
What you’ll need:
1 tbsp of organic virgin coconut oil
2 tbsp of all natural almond butter (unsweetened)
2 tbsp of vanilla almond milk or other non dairy milk (unsweetened)
1/3 cup of pure unsweetened dark cacao chocolate or vegan unsweetened carob chips (homemade is the best way!)
To quickly make your own homemade chocolate: 1/2 raw cacao or carob powder + 1/2 organic coconut oil + 1 tbsp of raw cacao butter (can omit)
1/2 tsp of vanilla extract (alcohol free)
2 tbsp of pumpkin seeds
2 tbsp of chia seeds
2 tbsp of hemp hearts/seeds
1/4 cup of sunflower seeds
1/4 cup of raw sliced almonds
2 tbsp of ground flax meal
2-3 scoops of vegan brown rice protein powder (or hemp powder or more hemp hearts)
1/4 cup of xylitol or stevia to naturally sweeten
Dash of cinnamon
In a small sauce pan, on a low setting, heat the coconut oil, almond butter and almond milk. Remove from heat once it starts to bubble a bit. Add the chocolate and mix. Let stand for a few minutes and then whisk until melted and nicely smooth. Add the vanilla and cinnamon.
You can pulse the pumpkin seeds and chia seeds in a blender to make a course meal but I like my bars really crunchy so sometimes I skip this step. Add the seeds, almonds and ground flax meal to the melted cacao mixture. Combine thoroughly. Add protein powder and sweetener. Mix it up!
Spread on parchment paper using a spatula or into a rectangular or squared bread pan and evenly distribute. Chill until set. Cut into desired bar shapes Individually wrap the bars and keep refrigerated. Grab and go when you please! x
Some more yummy protein and snack bar options from my blog:
Healthy Breakfast Protein Fudge Bars (Homemade)
Super Granol-Oat Nut Butter Bars (Homemade)
What I Ate Today: Spiced Chickpea & Broccoli Bowl
As a vegan, chickpeas (aka garbanzo beans) have become a staple part of my everyday diet. They’re naturally gluten and wheat free so they’re suitable for all types of healthy diets. High in protein and fiber and considered a complex carbohydrate, chickpeas make for a healthy and filling incorporation to any dish.
These powerful little legumes are super versatile and they can be used in salads, soups, stews, chilis, or made into patties, homemade veggie burgers, flours, dips….the drooling list goes on!
This recipe is one of my favourites because it’s very easy to make and takes only a few minutes out of your day. It’s a hearty plant based dish that makes good use of nutrient dense wholefoods combined with fragrant spices enjoyable for your palette.
What you’ll need:
15oz can of rinsed organic no salt added chickpeas (soak them for a few minutes in water)
2 cups of broccoli florets
1 cup of chopped bell peppers (keep raw)
1 minced garlic
1 tbsp of lemon juice squeezed
2 tbsp of organic coconut oil (for frying)
1 tsp of cumin
1/4 tsp of paprika
1 tsp of chili powder
1/2 tsp of coriander
Fresh ground pepper
Fresh baby spinach (raw)
Optional: 1/2 tsp of cayenne pepper (I made this optional as some people prefer their food not too spicy)
In a small frying pan or skillet, heat coconut oil with minced garlic until golden brown. Stir in chickpeas and then add spices. Cook for a few minutes until nicely coated. Remove from heat.
Alternatively, you can bake the chickpeas (evenly coated in coconut oil and spices) at 350 F for 15 minutes until golden brown and heated.
In a separate pot, steam broccoli florets.
In your serving bowl, add baby spinach and chopped bell peppers. Squeeze lemon juice and mix. Add in chickpeas and broccoli. Enjoy!
Raw Green Alkaline Detox Blend – pH Balancer
Detoxify with one of my go to delicious and alkalizing raw, green blend. You can have it in the morning or as a mid day snack to fuel up. Having an alkaline environment inside your body helps its systems operate optimally and efficiently. Since the ingredients are blended not juiced, you’ll be happy to know that it’s loaded with fiber that helps to cleanse and rid the body of toxins it doesn’t need. Drinking blends and juices will flood the body with necessary vitamins, minerals and active enzymes. While using very little amounts of energy to soak up these essential building blocks, it allows your body to rebuild, restart and heal naturally. It is an easy and effective way to hit the reset button on your body and restore balance. It’s also one of the most delicious ways too!
Ingredients you’ll need (try to use organic and local if possible):
2-3 stalks of kale
Handful of baby spinach
1/2 cucumber
1 green apple (I use green gala apples!)
1/2 cup of parsley
1/2 cup of unsweetened natural coconut water
1/2 cup of water
1/4 cup of ice
1/4 teaspoon of grated ginger
1 lemon squeeze
1 heaping teaspoon of blue-green algae powder (I like SunFood’s Green Superfood Sun is Shining)
Optional add ons: 2 slices of honeydew melon (I try to keep the sugar levels down and I don’t like mixing too much fruit with my veggies), 1 tsp of spirulina, chia seeds
Blend all of the ingredients for 60-90 seconds depending on the strength of your blender. Stop until you reached the desired consistency.
Super Granol-Oat Nut Butter Bars [Love Grown Foods Style]
Do you love the taste and texture of granola bars but tired of seeing an abundant amount of sugars and refined carbs? Me too, guys, me too. It frustrates me when I see health bars on shelves that call themselves healthy and nutritious only to read the label/contents and discover it was purely a marketing ploy. Unfortunately, 99% of the granola bars that my grandma used to give to me for school, ’cause she thought they were better snack options, fall under this category. Some bars contain just as much sugar as chocolate bars! This makes snacking healthy challenging but when in doubt, make your own! I cannot stress this enough.
I made these soft, chewy, vegan, gluten/wheat free, protein and fiber rich, healthier-for-you DIY bars in less than 15 minutes. There’s no baking required so makes it easier and faster to go right into our tummies!
One of the main ingredients in this homemade granola bar are the oats. Aka granol-oat! Oats, in moderation, is a low calorie grain that helps our bodies stay full longer and aids in sugar cravings by stabilizing blood sugars. They provide high levels of fiber and protein, generally lower in fat and contain unique antioxidants called beta glucans that reduce cholesterol and boosts defenses of the immune system against bacteria, viruses and parasites.
I had the pleasure of receiving a wonderful care package from Love Grown Foods which contained so many delicious and healthy products, one being their Super Oats Chia Nuts and Seeds! Now these oats aren’t like the other traditional oats out there. The nutritional benefits don’t just stop at simply the oats. The super stands for all of the superfood ingredients its loaded with: chia seeds, almonds, quinoa, amaranth, pumpkin seeds, flaxseeds and walnuts. They’re also uncontaminated which makes them certified gluten and wheat free making it appropriate for those with celiac disease to safely enjoy them too!
From the minute you open the accessible package, you will see and smell the difference. A clean product that not only tastes fresh but also certified non GMO. No sugar or salt added (which makes me the happiest girl) makes it conveniently customizable and versatile for anyone.
Remember those sugary, not really good for you, granola bars we were just talking about? Well, here’s an easy peasy recipe that’s hearty, supercharged and can kick any granola bar’s butt to the curb!
For the Base – You’ll need:
1/2 cup + 2 tbsp of organic pure unsweetened peanut butter or almond butter
6 tablespoons of coconut oil
1 1/4 cup of Love Grown Foods Super Oats
1/2 cup of crispy brown rice cereal (can omit and add more oats or use ground flax seeds or coconut flakes!)
1/4 cup of ground flax seeds
2 teaspoons of alcohol free vanilla
1 teaspoon of organic cinnamon
2 tablespoons of unsweetened almond milk
Optional: add in chopped almonds or seeds of choice, vegan carob chips, cacao nibs
Melt the nut butter, almond milk and coconut oil on medium low heat in a sauce pan and stir into a creamy batter. Remove immediately from the heat after melted! In a separate bowl, combine all of the dry ingredients and vanilla extract and mix thoroughly. If you don’t want your bars too chewy, you can blend or ground the oats into a flour. Pour the melted nut butter mixture onto the dry mixture and combine well.
Line an 8×8 inch baking pan with parchment paper. Press the mixture down onto the pan with your fingers or a spoon. Put in the frige for about 5 minutes until firm. In the meantime, move onto the topping….
For the Topping – You’ll need:
1/4 cup of organic coconut oil (melted)
1/4 cup of unsweetened toasted carob powder (or raw cacao)
If your coconut oil is not in liquid form, melt it on low heat. This won’t take long! Stir in carob powder and mix well until topping sauce is made.
Remove the base batter from the fridge. Pour topping sauce making sure it’s evenly distributed. Refrigerate for half an hour or so until firmed up. Cut into desired squares. Best served at room temperature. Keep in an air tight container or individually wrap them in aluminum foil or cling wrap to have as on the go snacks! Keep refrigerated for a week or frozen for up to 2 months.
Alternatively you have the option to bake the base at 300 degrees for 20 minutes.
Model Citizen Pizza [Vegan + Wheat Free]
Everyone. Loves. Pizza. Everyone!
Making your own pizza (or anything really) can absolutely be gratifying and delicious! I especially enjoy making my own pizza because I can control the ingredients and customize it to my liking. Unfortunately, these days it’s hard to find healthier pizza options because it’s either loaded with bad-for-you oils (like canola or sunflower), contains a whack load of hidden MSG and sugars, or made with unnecessary nutrient deficient ingredients. Because of it’s popularity and availability, it’s one of the easiest foods you can get sick from and for a lot of people, it’s not waist friendly.
If you have allergies like me or any particular affinities for flavor combinations, making your own homemade pizza can be the simplest (and tastiest) solution! My favourite go to guilt free pizza base recipe is both effortless and enjoying. Vegan, gluten/wheat free, dairy free, nut free, preservative free, low in sodium, oil free (option), protein and fiber packed – I got you covered. A nutrient dense pizza that’s oh so satisfying and enjoyable for everyone.
A healthy and nutrient dense pizza that sets a good example for all other pizzas!
Vegan + Wheat Free Crust Ingredients
1/3 cup of organic chickpea flour
1/3 cup of organic quinoa flour (or another 1/3 cup of organic chickpea flour)
1/2 cup of filtered water
1/4 tsp rosemary
1/4 tsp of thyme (or any seasonings and herbs that you like!)
1/4 of cumin powder
1/4 tsp of onion powder
1/2 tsp of garlic powder (or finely chopped garlic)
Black pepper to taste
Optional: 2 tbsp of oil (extra virgin organic coconut oil and/or olive oil works best!)
Combine all ingredients in a large bowl and mix with a whisk. Let sit for a few minutes to thicken up.
Homemade Pizza Sauce
1/4 cup (or however saucy you like it) of sauce:
Eden Organic’s Crushed Tomatoes sauce is the best and ideal base for all homemade pizza and pasta sauces! There’s no added bad stuff and you can customize it to your taste buds. Plus, the ingredients are sweet and simple: organic tomatoes, organic roasted minced onion and organic roasted minced garlic.
Spices and herbs: cayenne pepper, black pepper, thyme, oregano, basil, garlic, lemon juice and one of my favs, chopped cilantro!
Toppings: baby spinach, chopped kale, bell peppers, arugula (I like to keep some of my veggie toppings raw so I’ll add them after everything is cooked.)
Optional: dairy free cheese like Daiya shredded cheeses
Heat large skillet over medium heat. Coat sparingly with oil of choice and pour crust onto pan. Use the back of a spoon (if necessary) to spread over the entire pan.
Cook for 3-5 minutes on each side, until lightly browned. (Kinda like making huge pancake!) Remove from heat and preheat broiler in your oven. Dress your crust with your homemade sauce and toppings while still in skillet. Place skillet in broiler for 5 minutes or so until sauce is warmed and toppings are tender. If you don’t have an oven friendly skillet, you can alternatively put the pizza on a cookie sheet lined with parchment paper. Cut into slices and serve with raw greens. And voila! x
