Raw Superfood Energizer Bars

Posted on May 26, 2013 by HolisticMel

I’m a big fan of these homemade energy bars, since they are perfect for on the go, they’re super tasty and completely fulfilling. I have been making raw energy bars for over a year now, but I have to say that this recipe is now my favourite. It’s filled with a variety of superfoods, making them extra nutritious. Specifically, hemp seeds, chia seeds, and maca root powder are the three ingredients that make these bars extra special. In many of my previous posts I explain the importance of these superfoods and explain their nutritional content in more detail, however I will say that these bars are nutritionally dense. They are literally packed with protein, phytonutrients, omega fatty acids and are definitely an energizing snack.

Considering these bars have a lot of healthy ingredients, they taste like a decadent, rich, chocolatey treat.

Ingredients:

3/4 cup mixed nuts (I used almonds and walnuts)
3 tablespoons pumpkin seeds (need more for garnish)
2 tablespoons hemp seeds
2 tablespoons chia seeds
2 tablespoons ground flax
3.5 tablespoons unsweetened cocoa powder
2 tablespoons maca root powder
1/2 cup ground oats (oat flour)
1/4 cup semi-sweet chocolate chips
7-8 dates, pitted
1 teaspoon vanilla extract
2 tablespoons coconut oil
1/4 cup maple syrup

Directions:

Start by pulsing the mixed nuts in a food processor until fine. *It’s best to always pulse the nuts separately to ensure no big pieces remain. Set mixture aside when done.

Next pulse the dates and chocolate chips until fine. Add the nut mixture back into the food processor along with the rest of the ingredients. Pulse until fine and all ingredients are evenly incorporated. Make sure consistency is soft but firm enough to hold together when pressed.

Line a small baking pan with plastic wrap and pour the mixture into the pan. Press and flatten the mixture very well. Chill in the freezer for 5 minutes. Pull the bars out with the plastic wrap on a cutting board and with a sharp knife, slice into 8-10 bars. Feel free to garnish the bars with pumpkin seeds or other toppings of choice. Store in the fridge to ensure firmness.

* You can even make multiple batches of this recipe and store the extra bars in the freezer for later consumption.

Smashed Bean and Avocado Salad

Posted on May 15, 2013 by HolisticMel

So this picture doesn’t give this recipe justice of how delicious it is, but this a great tuna salad substitute for vegetarians. It packs a lot of flavour and protein, perfect for a healthy and filling lunch.

Ingredients:

1/2 cup red kidney beans
1/2 avocado
1 small carrot, shredded and finely chopped
1/4 onion, finely chopped
1/2 jalapeno, seeded and finely chopped
1 teaspoon fresh lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon plain yogurt (optional)
Goat cheese (optional)
Sea salt and pepper to taste.

Directions.

In a small bowl slightly mash beans and avocado. Next add the rest of the ingredients, except the goat cheese. Mix well. Spread on a slice of toast or bagel and garnish with some goat cheese. Enjoy.

This can be enjoyed alone or as a dip, and it would even make a perfect spread in a wrap.

Super Salad with Creamy Tahini Inspired Dressing

Posted on May 3, 2013 by HolisticMel

Salad Ingredients:

2 cups kale, washed and chopped
1 beet, peeled and julienned
1 small carrot, peeled and shredded
Small handful of sprouts

Salad Dressing:

4 tablespoons extra-virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 teaspoon honey
3 tablespoons sesame seeds
5-6 brazil nuts
Freshly ground black pepper and salt to taste

Directions:

Combine all dressing ingredients in a small food processor and process until creamy. Add to salad ingredients, toss well and serve.

Light and Creamy Potato Salad

Posted on May 2, 2013 by HolisticMel

It’s the first week of May already?! I have no idea where the time has gone, but I’m so excited for finally some nice, warm weather. It has been much anticipated, since our winter here in Ontario felt so long and dragged out. So we decided to celebrate this beautiful, sunny day with a BBQ, our first BBQ of the year. I thought what better side dish than potato salad at a BBQ? However, the traditional potato salad that is usually drowned in mayonnaise, is not exactly what I was thinking. A healthier, lighter version is ideal, but that definitely doesn’t mean a lack of taste. This potato salad is actually so delicious and fresh that it makes a great side dish at any BBQ and is much lower in fat and calories. The special ingredient… Greek yogurt! Everyone needs a bit of probiotics in their diet, so yogurt is a very beneficial part of this dressing, not to mention it’s incredibly creamy and makes a perfect base for any potato salad.

Light and Creamy Potato Salad

Ingredients:

1/3 cup plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 sprig of celery, finely sliced
1 teaspoon chives, finely chopped
1 tablespoon hemp seeds
1/4 teaspoon dried mint (or herb of choice)
Pinch of cayenne pepper
Freshly ground black pepper and salt to taste

Directions:

In a small bowl combine all ingredients and mix well. Add dressing to potatoes, mix well until evenly coated, and store in the fridge for 30 minutes to chill before serving.

(Makes dressing for only about 2-3 servings)

The ingredients all complement each other well, as the Dijon mustard and cayenne pepper add the right amount of heat, the celery gives the salad some bite, and the mint adds a very subtle freshness. I also love the flavour that fresh lemon juice adds to the yogurt. Enjoy.

For The Love Of Wraps

Posted on April 29, 2013 by HolisticMel

Wraps are so appetizing, filling and full of nutrients! Wraps, like sandwiches are very versatile, but I find them to be lighter since you’re ingesting more of the good stuff (what’s inside), instead of filling yourself up with heavy bread. I like to stuff my wraps with an assortment of grilled vegetables, mixed greens, sprouts, avocado, some cheese and a homemade, flavourful dressing for extra taste. The great thing about wraps is that you can literally throw in a bunch of different ingredients (within moderation of course), and put together a unique and tasty wrap.

One special ingredient that I would like to mention are sprouts. Whenever I make a wrap, I always try to throw in a bunch of sprouts because they are just so nourishing. When I think of sprouts, it’s hard to believe that these tiny, stringy, plant entities contain an abundance of nutrients, but surprisingly they have many health benefits. Sprouts are high in protein, are an excellent source of vitamins, minerals, enzymes and are easy to digest! Most of the enzymes in foods are lost in the cooking process which makes it so important to always eat your sprouts in their fresh and raw form. Enzymes are beneficial for proper digestion, since they are types of proteins that act as catalysts that promote various biochemical reactions within our body. Adding sprouts to salads, sandwiches, and of course wraps, is ideal for extra nutrition and taste.

I was utterly inspired to make my very own custom veggie wrap, after devouring one from Cultures, a food joint in the mall (it’s definitely the healthiest option to choose from at the mall). I loved my wrap from Cultures so much that I tried to duplicate it, with a couple modifications. Anyhow, my wrap was delicious, easy to make and much cheaper.

Powered Spinach Salad with Light Dressing

Posted on January 16, 2013 by HolisticMel

There’s nothing like a fresh salad to give our bodies a boost, while providing a break from the fatty, heavy foods that we’re typically used to. This salad is fresh, light and delicious, as it’s perfectly flavoured with a combination of salt and sweetness.

Lately, my meals have been consisting of a lot of heavy foods, which is unlike my usual eating habits. So, to start things off right today, I decided to make a healthy lunch that consists of a spinach salad, made with a creamy dressing. This salad is packed with protein, so it’s surprisingly filling and perfect for a light lunch. Hemp seeds add great power to any salad, as they are filled with protein and amino acids. Just one tablespoon is known to have about 5g of protein, which is higher than the amount in almonds. Get into the habit of sprinkling hemp seeds over every salad for added protein and fatty acids.

Salad Ingredients:

Handful of organic spinach leaves
2 strawberries, sliced
1 tablespoon hemp seeds
1.5 tablespoons Macedonian feta cheese, crumbled (can use goat cheese).
2 tablespoons slivered almonds
2 tablespoons walnuts

Dressing:

1 tablespoon plain yogurt
1 tablespoon extra-virgin olive oil
1 teaspoon white balsamic vinegar
1 teaspoon honey
Black pepper
Pinch of salt.

Directions:

Combine all dressing ingredients in a small blender. Blend until completely mixed. Pour dressing over salad and enjoy.

Note: This recipe is meant to serve one person. Double or tripple the ingredients to serve more.

Breakfast Loaf with Chia, Hemp and Flax Seeds

Posted on December 7, 2012 by HolisticMel

This breakfast loaf is absolutely loaded with healthy ingredients, so it’s perfect to have first thing in the morning for a nutritious breakfast. It tastes so delicious and it’s perfectly moist on the inside, and crisp on the outside. It’s filled with protein and fibre, which is ideal to have in the start of the day. A nice cup of warm tea, and a slice of this hearty loaf is sure to fill you up, and get you started!

The loaf contains three very important and healthy seeds, that everyone should learn to incorporate more of them into our diets. Chia seeds, flax seeds, and hemp seeds, are all very nutritious and special in their own way.

Chia seeds are certainly a ‘superfood,’ as they are packed with a profusion of beneficial properties. This ancient super seed contains similar nutritional content as flax seeds, however unlike flax seeds, it is not necessary to ground the seeds in order to reap the wonderful benefits. If flax seeds are not ground, it’s harder to digest, thus leading to insufficient absorption. Chia seeds contain a lot of fibre, magnesium, antioxidants, calcium, omega fatty acids and many other nutrients that are fundamental in maintaining proper health. These tiny seeds contain so many nutrients without having to worry about consuming an overload of calories. Chia seeds are a colons best friend, since they help keep the lining moist and ease the movement of food within the intestinal tracts. This prevents many diseases and disorders, such as diverticulitis/diverticulosis or colon cancer. One thing to remember about chia seeds, is that when they are mixed with a liquid, they form a jelly texture, so it’s great to add them to smoothies, jams, etc. This ‘chia gel’ is ideal for baking, since it allows you to omit or cut down the amount of butter, oil, and eggs used.

One unique benefit of hemp seeds, is that they contain all of the essential amino acids that our bodies require. This is important to keep in mind if you’re a vegetarian or vegan, since consuming plant-based protein sources normally don’t contain all of the amino acids. Hemp seeds are also high in protein, which help make this loaf excellent for breakfast.

Ingredients:

1 and 3/4 cup whole-wheat flour
1/4 cup steel cut and rolled oats (mixed)
1/4 cup hemp seeds
1/4 cup ground flax
3 tablespoons chia seeds
1/3 cup sunflower and pumpkin seeds combined
1/2 cup brown sugar
1/4 cup coconut oil
1/4 cup pure maple syrup
1 teaspoon pure vanilla extract
1/2 cup plain yogurt
1 egg, beaten
1 teaspoon baking soda
1/4 cup vanilla almond milk (can substitute for milk of choice)
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon salt

Directions:

Preheat over to 350F. Combine all of the above ingredients. Mix thoroughly, until completely incorporated. Pour into a loaf pan lined with parchment paper. Sprinkle rolled oats and hemp seeds over top for garnish, and bake in the oven for 35-40 minutes. When done, check by sticking a knife in the middle of the loaf and make sure it is clean when removed (this is an old, common trick to ensure the loaf is cooked). Set aside to cool, and enjoy with some tea/coffee.

This recipe is very simple, since all you have to do is toss all the ingredients into a large bowl, mix thoroughly, pour into a loaf pan, and bake!

Using natural maple syrup, helps to reduce the amount of sugar used, as it’s a natural sweetener.

Salads and Heavenly Hemp

Posted on November 14, 2012 by HolisticMel

I have an obsession with creating different types of nutritious salads for lunch or even for a healthy snack. Though salads may seem too light as a meal, the ingredients I throw into my salad are usually packed with protein and other healthy nutrients, that keep me going throughout the day.

This salad consists of mixed greens, shredded carrots, a handful of walnuts, pumpkin seeds, hemp seeds and dried cranberries. I used balsamic vinegar and extra-virgin olive oil for the dressing. Hemp seeds contain essential amino and fatty acids and are high in protein…A few table spoons can give you just over 10 grams of protein. Not bad for a seed.

Hemp seeds are mild in flavour and have a soft texture, so they can be easily tossed into different foods, and can often be hidden in a number of dishes. Smoothies, vegetable soups, salads, oatmeal, and chili, are among the many different foods that hemp seeds can be added into.

Raw Chocolatey Energy Bars

Posted on September 22, 2012 by HolisticMel

Store bought energy and granola bars are usually expensive and tend to be filled with a lot of sugar, high fructose corn syrup, high sodium content and other unnecessary artery-clogging ingredients. In addition to these harmful ingredients, many energy bars are used as meal replacements, meaning they are loaded with calories. I love energy bars and granola bars on the go, because they are so convenient and fulfill that little bit of hunger. However, knowing the ingredients within the bars is a turn off, and is what initially inspired me to make a much healthier version. It’s essential, especially in the morning to have something nutritious, which is why these homemade energy bars make a perfect snack. They are loaded with healthy ingredients that are high in protein and fiber, as all of the ingredients are natural, raw and wholesome.

Makes 8-12 bars

Ingredients:

1/2 cup walnuts
1/2 cup almonds
1/2 cup hazelnuts
1/2 cup rolled oats & steel cut oats (one type of oat is fine if you don’t have both)
1/2 cup dried dates
1/2 cup dried cranberries
1/4 cup ground flax
1/2 cup shredded coconut
1/4 cup pumpkin seeds or sunflower seeds (or both)
1/2 cup semi-sweet chocolate chips (you can omit these for a super healthy bar)
1 tsp vanilla extract
pinch salt
1/4 cup + 2 tsp unsweetened cocoa powder

Directions:

Grind all nuts in a food processor until no large pieces remain. Place the ground nuts in a bowl and set aside. Grind the dates and cranberries until no large pieces remain and when it looks ‘dough’ like. Smooth out the dried fruit mixture in the processor with a spoon. Add the rest of the ingredients. Process until completely combined. The mixture should stick and hold together when pressed.

Line a small baking pan with plastic wrap and pour the mixture into the pan. Press and flatten the mixture very well. Place in the freezer for 5 minutes. Pull the bars out with the plastic wrap on a cutting board and with a sharp knife, slice into 8-12 bars. Store in the fridge to ensure firmness.

* If your mixture is not sticking together, add 1/4 cup of water to the mix and process until the mixture starts to clump.

Passion for food, tastefulness, and wellbeing.

Tag Archives: protein