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.

The Healthiest Chip You’ll Ever Eat…

Posted on November 17, 2012 by HolisticMel

It definitely doesn’t come as a surprise that there’s big hype about kale chips in the natural and healthy food community, but surprisingly I have yet to try these green, crispy critters! Actually, I think it’s safe to say that the whole ‘hype’ started a couple years ago… I’m just a tad behind.

I was never into indulging in potato chips or other greasy, unhealthy snacks. I always viewed the classic potato chip as deficient and pointless to ingest, as it literally has no nutritional value. On the contrary, kale chips are loaded with nutrients, despite the fact that they can be a bit oily.

They are definitely a great alternative to other fattening, artery clogging snacks. *Barf*

Kale chips make a wonderful snack and can be thrown on top of soups or on main dishes for a fun and nutritional added crunch.

Kale chips are known to have a lot of dietary fiber. Kale is also high in vitamin K, vitamin C, iron and beta-carotene… just to name a few. So, roasting kale in the oven may seem like all of the amazing nutrients get lost in the cooking process, however due to the high content of goodness, a little roasting in the oven does not hurt in completely wiping away its benefits.

Ingredients:

1/2 of a large bundle of kale (any type)
2-3 tablespoons extra virgin olive oil
Sea salt and black pepper to taste

Directions:

Preheat oven to 350 degrees.

Wash kale and remove the stems. Dry well. Rip the kale into chip-size pieces. Place into a bowl and add olive oil, salt and black pepper. Mix well to make sure each piece is coated. Place the chips on a baking pan lined with parchment paper. Make sure to evenly distribute within the pan to avoid any overlapping. This will ensure the chips to get nice and crunchy.

Bake for 10-12 minutes, or until they start to brown.

* As soon as the chips start to brown, take them out immediately!

Add cayenne pepper, garlic powder, paprika, or your favourite spices or seasoning for added flavour.

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.

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