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Home made granola/nut bars

5/27/2015

We love these granola/nut bars. These make a great snack and fill you up. The best part is that they are quite easy to make and have no added fillers or chemicals that you will likely find in store bought bars.

Ingredients:
1.5 cup of raw almonds
1/2 a cup of raw cashews
1/2 cup of shredded coconut flakes
1 tablespoon of chia/hemp or flax seed
2/3 cup of organic rice puffs/cereal
1/3 cup of chocolate chips
1 tsp of vanilla
2 tablespoons of organic honey
1/3 cup of organic agave syrup

TIP: You can make these with 2 cups of almonds or substitute other nuts instead. You can use 2/3 cup of cranberry instead of chocolate chip and pumpkin seeds instead of coconut flakes. Be creative and come up with different variations of your favourite ingredients.

1) Chop nuts in food processor to a coarse grind.

2) Add coconut flakes, chia/hemp seed, rice cereal (dry ingredients) except for chocolate chips as these will melt if you add them now.

3) Add honey, agave syrup and vanilla to a pot and on medium heat cook until the mixture reaches approx. 260 degrees. Stir occasionally.

4) Once mixture has been heated to the optimum temp. add to your bowl of dry ingredients and mix quickly as it will start to solidify quickly.

5) Once mixed well, transfer to a dish covered with parchment paper.
6) Add chocolate chips and flatten with back of measuring spoon or spatula.
7) Put in the fridge for a couple of hours to set and harden.
8) Cut into rectangles or squares and enjoy.
9) Keep/store in fridge. Lastly fine for a week.

Makes approx: 15 pieces
Calories per piece: 155, Fat: 10g, Carbs: 15g, Protein: 3g, Sugar: 10g, Fiber: 2g, Sodium: 2 mg

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oat pancakes (low carb)

5/24/2015

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Ingredients:
1 cup of oats (i use the quick cooking ones that are gluten free)
1 cup of organic, greek, low fat yogurt or unsweetened coconut yogurt (vegan)
1 cup of egg whites (omit this and replace with one scoop of vegetable protein powder)
1.5 teaspoons of baking powder
1 teaspoons of vanilla extract
1.5-2 teaspoons of maple/coconut sugar or stevia
1 tablespoon of extra virgin olive oil or liquid coconut oil
Add 1/4 to 1/2 cup of water if you are omitting eggs.

OPTIONAL: chocolate chips, blueberries, nuts as toppings or in the pancakes.

1) Add oats to blender and blend until oats are medium to fine powder.

These are so easy to make, cause you just throw all the ingredients together in the blender and blend. These are super tasty and low carb which means you can have way more then you think you should!

2) Add yogurt, egg whites, baking powder, sugar and vanilla and blend/mix for a few minutes.

4) Heat griddle/frying pan and use a 1/4 tsp measure to pour batter on pan or griddle.

3) Add olive oil and mix well.

5) Once bubbles form, add toppings if any and flip to cook the other side.

6) When both sides have browned then these are done.
7) Remove from griddle or pan.
8) Serve with syrup/jam/any other topping you like. They taste great plain as well.

Makes approx. 13 pancakes
Calories per pancake without any toppings or syrup: 46, Fat: 0 g, Carbs: 7 g, Protein: 4 g, Sugar: 2 g, Fiber: 1 g, Sodium: 636 mg

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spinach pakoras

5/6/2015

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I love that these are quick to make and you can make them really with any type of vegetable(s). I used spinach but you can use cauliflower, potato, mixed vegetables - anything you want. I bake these in the T-Fal Actifry but you can bake them in the oven or pan fry them.

Ingredients:
1 packet of frozen spinach (300 g or approx. 2 cups)
1/2 cup of chickpea flour
1 finely chopped, small onion
1/2 cup of chopped, unsalted cashews
1 tsp of salt
1/2 tsp of chilli powder
1/2 tsp of onion powder
1/2 tsp of cumin powder
1/2 tsp of garlic powder
1/4 tsp of tumeric powder
6-7 tablespoons of water
1 tablespoon of extra virgin olive oil

1) Add all the spices to chickpea flour and combine with water.

2) Add chopped onion and cashew and mix.

Makes approx. 25 pakoras
Calories per pakora: 16, Fat: 0 g, Carbs: 2 g, Sugar: 0 g, Protein: 1 g, Fiber: 0 g, Sodium: 98mg

4) Mix everything well and add oil.

3) Add frozen spinach (thawed)

5) Use a tablespoon measure and scoop out batter and add to nonstick baking sheet or add to T-Fal Actifry.
6) Cook for 15-20 mins or until golden brown. If you are using your oven bake at 350 degrees F.

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Baked falafel

5/5/2015

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This is an easy, healthy and quick recipe. You can pan fry these or bake them in the oven. I use my T-FAL Actifry to make these.

Ingredients:
1 can of chickpeas (19 oz)
1/2 cup of chopped onions
1 1/2 cup of cilantro
1/3 cup of rice flour and 2 tablespoons
(you can use any other type of flour too - you may need to adjust quantity depending on the type of flour you use.)
1 tablespoon of lemon juice
5 tablespoons of olive oil
1 1/2 tsp of salt
1 1/2 tsp of cumin powder
1 1/2 tsp of baking powder
1 tsp of black pepper
1/2 tsp on onion powder
2 tablespoons of chopped garlic

OPTIONAL: 1/2 tsp of red chilli powder. 1 cup of parsley

1) Rinse and wash chickpeas well.
2) Add chickpeas and all ingredients into food processor and pulse/blend.

3) Put the paste in the fridge for at least 30 mins to 1 hour.
4) Form balls using 2 tablespoons of the paste and flatten.
5) Bake in Actifry for 15 mins or until golden brown. You can pan fry them too or bake in the oven at 350 degrees for 20-25 mins.

Makes about 16-18 falafels
Calories per falafel: 70, Fat: 4 g, Protein: 2 g, Sugar: 1 g, Fiber: 1 g, Carbs: 7 g, Sodium: 194 mg

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Home made granola/nut bars

oat pancakes (low carb)

spinach pakoras

Baked falafel

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