To kick off November I am sharing a tasty snack recipe that I like making a variation of at least once a month. These date based energy bites are relatively quick to make and the spicy ginger and molasses flavours are fitting for the wintery season we’re edging in to.
Am going to keep the chatter on this post short but I do want to let you know that you should totally make these and bring them to your next pot-luck event or office as a surprise treat for your co-workers (those that I work with may be getting a taste of these soon... just sayin').
Gingerbread Energy Bites Recipe
250 g soaked dates (at least an hour or more if they are quite dry)
1 tsp freshly grated ginger root
1 tsp cinnamon
¼ tsp each cloves, nutmeg & salt
1 tbsp molasses
⅓ C each sprouted raw pumpkin seeds, chopped cashews, buckwheat groats, and rolled oats
Blend all in food processor (scraping down the sides however many time you need to get this texture). Makes about 18 small rounds.
Since we're in the middle of summer here there's a lot more grilling and picnic time. One of my favourite things to make when I have a BBQ to use is packet potatoes with rosemary and garlic. They're so simple and so good that I like to make extra for snacks later or to be incorporated in a breakfast hash of some sort. However, my latest leftover packet potatoes were mixed with some boiled eggs and hummus with a tablespoon of miso mixed in for extra flavour for a new-to-me take on a summer salad that is so delicious I had to make it again to share with you!
This recipe requires a bit more preparation if you make all the components but it's totally worth it! However, perhaps you already have some leftover roasted potatoes and looking for a new way to use them. Or, do you have half a container of hummus in the fridge that is need of a different vehicle to your mouth than chips or veggie sticks? Do you pre-boil eggs for the week for quick add-ons for lunch or ramen but want to try something different? This is for you!
The best way to tackle making all the parts of this recipe is to prep the potatoes and get those grilling. While the potatoes are cooking get the eggs boiling and make the hummus between the times the potato packet needs to be turned over on the BBQ. All in this recipe could take about 30-45 minutes from start to finish - but again if you already have one or more parts of this recipe then you could be enjoying this much sooner! So the first recipe below is if you have all the parts already to go... followed by another recipe with steps to make everything in one go. Either way I know I'll for sure be making this again and hope you try it out too!!
Potato & Egg Salad with a Miso Twist
1 cup roasted potatoes
2 hard boiled eggs, finely chopped/mashed with fork (see image below)
1/4 cup hummus
1 tbsp miso paste
1 tbsp fresh chives, chopped
2 handfuls of baby spinach
Sliced veggies like sweet peppers, carrots, zucchini, cucumber, etc.
1 - In a smallish bowl, combine all the ingredients except the chives.
2 - Divide the salad mixture between two plates with a handful of spinach each
3 - Add sliced veggies to the side and top the potato and egg salad with chopped chives.
4 - Enjoy!
See below if you want to make all the components for this recipe in one go!
Rosemary & Garlic Packet Potatoes
*with hard boiled eggs and hummus making steps too!
~2 cups potato, cut in to small dice size
2-3 garlic cloves, chopped (depending on your love for garlic)
2 tbsp fresh rosemary, roughly chopped keeping the stem
1 tbsp melted coconut oil
Salt & pepper
1 - Preheat BBQ to ~400F
2 - In a medium bowl, combine all the ingredients until everything is coated well.
3 - Pour all the oil covered potatoes on to a prepared sheet of aluminum foil and wrap in to a packet.
4 - Place in BBQ on top shelf for 10 minutes.
5 - In a medium saucepan, place 4 eggs and fill with water until covered by 1". Place lid on saucepan and bring to boil. Once boiling set timer for 10 minutes and reduce heat to medium-high to maintain steady boil. Meanwhile, fill a bowl with cold water and ice cubes for the eggs too cool in when they're done cooking.
6 - Turn potato packet over and BBQ for another 10 minutes.
7 - The timer for the eggs is likely nearly done and the cooked eggs can be moved in to the ice bath. It's also time to make the hummus - I use the simple recipe from Jamie Oliver but I drain the chickpeas, reserving the aquafaba liquid, and add in 2-3 tablespoons instead.
8 - Turn potato packet over one more time and BBQ for last 10 minutes.
9 - Clean up the mess you've made.
10 - Remove potato packet from BBQ, open and let cool for about 10 minutes.
11 - While the potatoes cool, peel all 4 eggs and put in a medium bowl and use a fork to mash them (see image above for example)
12 - In a small bowl, take a 1/2 cup of the hummus and mix in 1-2 tablespoon miso.
13 - Remove and discard the rosemary stem from the packet potatoes and add in to medium bowl with the mashed eggs. Also add in the hummus miso mixture.
14 - Stir all the ingredients together to combine and you have yourself a tasty potato and egg salad to serve on spinach (like above), in a sandwich or with pita wedges!
So that's it! I hope you try this alternate option from the standard mayo or sour cream based potato and egg salads. There's just so much more flavour!!
Let me know what you think in the comments below :)
1 - It's delicious. Granted I will eat nearly anything. However, these little seeds are excellent vehicles of flavour since they themselves have no flavour so this allows for creative flavour combos... although, I usually lean towards the slightly sweet for the puddings.
2 - It's a portable and make-ahead friendly! A few tablespoons in a mason jar with some almond milk and any extra flavour add-ins and you are on your way to pudding goodness. I usually make a few jars on Sunday night and leave them in the fridge for quick morning breakfasts, a midday snack or a tasty dessert if any last until the end of the week.
3 - Nutrient dense super food! These little seeds have a lot packed in to their tiny packaging. High in protein, fiber, omega-3, iron, magnesium and plenty more. Top off with add-ins like fresh or dried fruits, nuts and seeds and you've got yourself a really great combination of energetic fuel!
4 - They make an excellent egg replacer for baking! Just combine 1 tablespoon of ground chia seeds with 3 tablespoons of water, let sit for 5-10 minutes and you now have an egg replacer for cakes, cookies, muffins, pancakes, or sweet breads! Sometimes I combine ground chia and flax seeds for an ultra nutrient dense egg replacer for baking too.
5 - They can be used to make a jams that do not require commercially produced pectin and the ridiculous amount of sugar needed to make the pectin work. Just berries of your choosing, a bit of sweetner (I like maple syrup or local honey) and chia seeds! Here's one of my favourite recipes from Oh She Glows :)
This is how I make my chia puddings:
Chocolate Chia Pudding
4 tbsp chia seeds
1 tbsp raw cacao powder (or cocoa powder)
1 tsp camu camu*
1 tsp non-gmo soy lecithin**
1/4 tsp vanilla powder (or vanilla extract)
1/4 tsp ground cinnamon
pinch of Himalayan salt (or sea salt)
1/2 cup almond milk (or any milk you prefer)
1 tbsp maple syrup (honey or agave works too)
Toppings: sliced fruits, chopped nuts, seeds, coconut flakes, etc.
1 - Combine first six ingredients in a straight sided mason jar. Screw on lid and give it a good shake to mix all the dry ingredients together.
2 - Add milk and sweetener, replace lid and shake well.
3 - Remove lid and using a spoon or small spatula scrape down the sides of the jar to ensure everything is on the liquid.
4 - Replace lid again and let sit for 30 minutes or place in fridge and use within 5 days.
5 - When ready to eat just remove lid and place whatever toppings you'd like on top, mix and chow down. Or pour in to a bowl for added pretty presentation points ;)
*Camu camu is totally optional. I've recently been adding this to my chia puddings for additional vitamin C and antioxidants. Found it at The Light Cellar here in Calgary.
**Non-GMO soy lecithin is also totally optional. However, adding a lecithin add-in is something you may want to consider as a neurotransmitter it aids in memory retention (among many other benefits)! Another great find from The Light Cellar here in Calgary.
Do you include chia seeds in your daily/weekly diet routine? How about baking with it? If you haven't tried it before do you think you may give it a shot? Let me know in the comments or send me a direct message if you have any questions! Enjoy :)
This week's installment of the weekly pulse brings you a sweet treat that looks like traditional cookie dough but is completely safe to eat (as there are no raw eggs), is full of filling fiber (thanks to white beans and flax!), and it tastes great smeared on apples, crackers or simply eaten off a spoon!
I love these kinds of recipes that trick you in to eating healthy when you want to do is eat all the carbs and chocolate you can find. It happens...
Did you know that white beans (aka Navy Beans) are Canada's largest crop of bean and that they are primarily grown in Manitoba and Ontario?!? Check your labels and see if you're supporting Canadian producers!
For anyone concerned about the dietary effects of increasing consumption of beans in their diets the Pulse Canada website offers a few tips:
So without further ado here is the recipe:
White Bean Cookie Dough Dip
1 1/2 cups white beans (canned or cooked from dried)
¼ tsp salt
¼ tsp vanilla powder (or 1 tsp vanilla extract)
1/4 cup nut butter of choice (I used peanut butter because it’s what I had on hand)
1/4 cup milk of choice (I used almond milk)
1 tbsp honey or maple syrup (or more depending on sweetness level desired)
2 tbsp Ground flax seed
1/3 cup chocolate chips
Adorable and ready for snack attacks for the week!
So off to you - have you tried a bean/pulse cookie dough adaption? Think you'll give this a shot?! I hope you do and let me know what you think of it :)
**I adapted this recipe from Chocolate Covered Kate who has a great website and was at the epicenter of the healthy cookie dough craze of 2015. Thanks for the inspiration CCK :)
I'm starting to get organized better with meal prep (and my life in general!) and figured I'd start with muffins. These little nuggets are just what the mid-morning hunger will need without sneaking in to my emergency chocolate supply.
This recipe was simple and quick to put together. They are really dense muffins and when you're mixing the batter don't be worried with how stiff it is... It will all work out.
Lemon-Blueberry Muffins with Buckwheat Groat Crunch
Makes 12 muffins
*Inspired by Chef Shane Kelly's version
4 tbsp melted butter or coconut oil
2 eggs or 2 flax-eggs (2 tbsp ground flax + 6 tbsp water => mixed and set aside to thicken)
1/3 cup honey
1/4 tsp vanilla powder (or 1 tsp vanilla extract)
3/4 tsp baking soda
1/2 tsp salt
1 lemon zested
1 cup whole wheat flour or gluten-free flour blen
1.5 Almond meal
1/3 cup buckwheat groats
1 cup frozen blueberries (and a few extra to top the muffins with)
1 - Get all ingredients prepped and line a muffin tin with paper liners.
2 - Preheat oven to 325°F.
3 - Using a medium/large size bowl mix the first seven ingredients thoroughly with a whisk.
4 - Add next three ingredients and stir together with wooden spoon.
5 - Gently fold in blueberries with soup spoon. They will all not incorporate in to the batter because it will be quite stiff by now.
6 - Using a second soup spoon divide the batter between the muffin liners. Make sure to gently press the batter in to the form and that there aren't too many blueberries per muffin.
7 - Bake for 20-25 minutes.
8 - Once baked through these must cool completely!! Trying them too soon will only lead to disappointment and likely a mess of molten hot blueberry juice. Just saying.
9 - They keep best stored in containers in the fridge for a up to five days (if they last that long). All the more reason to make these on a Sunday night and you have delicious hearty snack muffins all work week!
Well there you go! Have you started any meal prep in your life? These muffins may be the gateway snack to a more organized life.