Vegan. Gluten Free. Raw. Delicious.
The granola bar has always been one of my quintessential comfort foods! It reminds me of my childhood and my grandparents specifically - my brother and I spent lots of time hiking and biking in the summers with them. We would always pack our day packs with a granola bar so that we'd have a great snack to enjoy when we reached the summit of whatever mountain we were climbing that day. It always hit the spot and still does today because it satisfies that sweet tooth while providing ingredients that are nutrient dense and give you energy.
This recipe is an easy and healthy way to satisfy your granola bar craving, you don't have to turn on your oven and the best part about this recipe is that's it completely customizable to whatever your likes and dislikes are. Don't like coconut? Use gogi berries, raisins, or craisins instead. No almonds on hand? Grab some sunflower or pumpkin seeds or a combination of the two. Check it out...
No Bake Granola Bars (PRINT RECIPE)
Makes 12-14 bars
1 cup whole rolled oats/gluten free whole rolled oats
¼ cup ground flaxseed
1 cup sliced almonds (substitute sunflower or pumpkin seeds or a combination)
½ cup toasted coconut flakes (substitute another dried fruit like go-gi berries, raisins, or craisins)
½ cup cacao nibs or dark chocolate chips
2/3 cup raw almond butter or natural peanut butter
6 tablespoons honey or agave
1 teaspoon vanilla extract
While these bars won't stand up well in the heat, they do stay very fresh for up to 10 days if they are wrapped in parchment paper and kept in an airtight container in the fridge. And they will do well at room temperature for up to a few hours.
This lovely and lightweight fruit salad takes advantage of all the colors and flavors of summer. Just grab your favorite melon(s), fruits and berries and toss them in this simple citrus-mint dressing for a light dessert, snack, or side dish for breakfast or brunch.
Colorful Fruit Salad with Citrus-Mint Dressing (PRINT RECIPE)
1 medium organic cantaloupe, cut into 1-inch cubes
3 kiwi fruit, peeled and sliced into half moon shapes
1 pint organic strawberries, stems removed and quartered
6 ounces organic blueberries
1 tablespoon honey or agave
2 tablespoons fresh mint, minced
2 tablespoons orange juice
1 teaspoon orange zest
1 teaspoon fresh lime juice
If you are making this ahead of time, reserve the dressing and then toss it on to coat 1 hour prior to serving. Pretty simple, lots of flavors, nice and light...you really cannot go wrong with this salad!
~Jennifer & Billie
Vegan. Grain Free. Low Carb.
Have you ever tried chia seed pudding? This recipe is a highly nutritious and energizing way to start the day or get through an afternoon slump. The flavors and texture are very close to real chocolate pudding so you really feel like you are eating a treat when this hits your mouth. Chia seeds are a low calorie, nutrient dense superfood that offers a great source of fiber, healthy omega 3 fats, and protein and when allowed to set overnight in liquid, they will absorb the liquid and expand into a pudding like consistency. Because chia seeds are so high in fiber and protein, just one serving will really work to stabilize your blood sugar levels and keep you feeling fuller longer.
In this recipe, I've combined chia with Maca, another powerful superfood, known for it's energy boosting benefits. To learn more about Maca, click here for our 5 Health Benefits of Maca Root post. So, if you are in a need of an energy lift (and who isn't these days really?!), without a caffeine crash later in the day, this is a great non-caffeinated way to go. In fact, the combination of Chia and Maca are both so energizing that I'd recommend avoiding eating this pudding within 5 hours of bedtime as you could find yourself a bit restless. Keep this in mind when giving it to your kiddos:)
Chocolate-Maca Chia Pudding (PRINT RECIPE)
2 cups milk of choice (I like to use almond or coconut milk here)
1 tablespoon pure maple syrup , agave, or dark liquid stevia to taste (about 1/4 teaspoon)
2 tablespoons unsweetened cocoa powder
1-2 teaspoons maca powder (optional)**
6 tablespoons chia seeds
Shredded coconut or coconut flakes
Alternatively, you could add the ingredients to a blender, blend on high for 30 seconds, then pour into a container, cover and place in the fridge to set. Your choice. Sometimes I like the smoother texture of blended:)
This keeps well in the fridge for about 4 days. Just add your favorite fresh toppings and eat! Hope you enjoy it as much I do! Happy eating!
**Maca root is not recommended for kids, pregnant women, anyone with a hormone dependent cancer, or women in hormone replacement therapy unless otherwise directed by a treating physician. For more information on maca, check out our blog: 5 health benefits of maca powder.
Grain Free. Vegan & Vegetarian Versions
This light and refreshing summertime soup makes for a great appetizer or side dish and comes together in under 15 minutes. The flavors stand on their own and you can't help but be quenched and cooled down a bit when you take a sip of this gazpacho. You can even embrace the rock-star entertainer you are by serving it in small shot glasses or espresso cups for a beautiful presentation and that extra touch of sophistication!
Or simply pair it with your favorite salad or sandwich for a lightweight lunch or dinner. Try it with our Adzuki Bean & Quinoa Tossed Salad. This soup is under 100 calories per serving since cucumbers are 95% water based, but don't let that fool ya into thinking you are not getting enough nutritional value. While low in calories, cucumbers are high in both B & C vitamins as well as potassium and vitamin K and offer detoxifying and anti-inflammatory properties. Having one bowl of this soup will help to re-hydrate your body, increase your energy, and improve your body's ability to cleanse and detoxify. Plus it tastes AMAZING! To learn more, check out our blog, Health Benefits of Cucumbers.
Cool Cucumber Gazpacho (PRINT RECIPE)
3 cups chopped English/hot house cucumbers (about 2 large cucumbers)
½ cup low sodium vegetable broth
1 cup full fat organic coconut milk from a can
¼ cup chopped white onion
2 tablespoons fresh lime juice (about 1 large lime)
1 clove garlic
½ teaspoon salt
¼ teaspoon ground black pepper
Dash of cumin
Dash of ground red pepper
1 cup grape or cherry tomatoes, quartered
I really like this soup chilled, so I recommend putting it in the fridge for at least 15 minutes before serving it. You can make this soup into a heartier snack or light meal by adding some pepitas, hemp seeds, and/or avocado slices as a garnish as well. This soup will stay fresh in the fridge in an airtight container for up to 3 days. Enjoy!
Vegan & Gluten Free
This lovely dish comes comes together in 45 minutes and is loaded with protein and lots of amazing veggies, making it a filling main course or an excellent side dish to any summer meal or celebration. It is also a beautiful presentation with lots of color for your table setting.
We've used roasted eggplant and zucchini here, but feel free to change up the veggies to suit your own taste. Asparagus, roasted tomatoes, or artichokes would all work well in this recipe. You could also skip the roasted veggies and do diced cucumbers instead for an even lighter taste.
Roasted Vegetable Tabbouleh
We hope you enjoy!
~Jennifer & Billie
Gluten Free, Grain Free, Vegetarian, and even Dairy Free Versions
This savory pie filled with a variety of spring onions, sausage, and rosemary brings a balanced taste to any brunch! These recipes call for homemade pie crust and they are SOOO worth the extra effort if you have time. You will partially bake the pie crust before filling it - we recommend laying a piece of parchment paper over your unbaked crust and filling it with dry beans. The beans weigh the crust down and will allow it to cook but not bubble and rise. Store your beans when you are done and you can use them for many more future pies.
The version shared below is our paleo friendly, grain-free version, but we gave you a regular clean plate, gluten free and gluten & dairy free versions here as well.
Spring Onion & Sausage Quiche (PRINT GRAIN FREE RECIPE)
Makes 6-8 quiche wedges
1 leek, white and green parts, thinly sliced
½ a bunch green onions, coarsely chopped
½ a red onion, sliced into thin half moons
6 ounces pre-cooked organic chicken or turkey breakfast sausage, sliced into bite size pieces
1 tablespoon coconut oil
1 teaspoon kosher salt, divided
1 cup unsweetened non-dairy milk of choice
5 large organic, pastured eggs
1 tablespoon fresh rosemary, finely chopped
For the Homemade Crust:
2 ½ cups blanched almond flour
1 tablespoon coconut flour
¾ teaspoon salt
5 teaspoons ice water
1 large egg, cold
4 tablespoons organic ghee, chilled, cut into small pieces and then rechilled***
Spring Onion & Sausage Quiche (PRINT GLUTEN FREE RECIPE)
Spring Onion & Sausage Quiche (PRINT GLUTEN & DAIRY FREE RECIPE)
Spring Onion & Sausage Quiche (PRINT CLEAN PLATE RECIPE)
We hope you enjoy these quiches and casserole with lots of love and laughter surrounding you!
~Billie & Jennifer
Gluten Free & Vegan
One of the snacks my husband loves the most is granola. When we both went gluten free a few years ago, he tried several brands of gluten free granola that were lower in sugar and ended up LOVING the Kind Brand Granola - his favorite being the honey oat with toasted coconut. The problem is that these types of high quality granola are like $5.99-$8.99 for one small bag that only gives you about 4-5 servings. You can relate, right?!
So I decided to save us some money and create my own homemade version to keep the hubby happy! I can safely tell you that this recipe kicks the KIND Granola's booty in the taste department. It also has a little less sugar and 8 less grams of carbohydrates compared to the Kind Brand. My version is higher in fat, but contains all healthy fats from the almonds, almond butter, and coconut oil.
This granola makes a great breakfast or snack when combined with Greek yogurt or your favorite milk. Or grab a raw handful when you are on the go - running errands, sitting at the kids sports games, making tracks down the slopes, or hitting the trail. Download the recipe below that works best for you and enjoy!
Honey Vanilla-Almond Granola
Honey Vanilla-Almond Granola (Gluten Free)
Vanilla-Almond Granola (Vegan)
p.s. - if you like this recipe, check out my blog on Ginger Almond Granola as well.
Gluten Free & Vegan
Give your Valentine a healthy home-made snack this year instead of a box of chocolates!
This granola is delicious all by itself or paired with your favorite milk or yogurt. Packed with heart healthy monounsaturated fats from the almonds this granola will keep you feeling fuller longer and provide a rich infusion of potassium and magnesium - both essential for good cardiovascular health. The ground ginger lends a subtle spice and comes with lots of therapeutic benefits, including improving digestion and reducing inflammation. This granola is also under 7 grams of sugar per serving - another bonus for those of you who are watching your sugar intake!
Ginger Almond Granola (PRINT RECIPE) (PRINT GLUTEN FREE RECIPE)
Makes 1 1/3 cups, Serving size 1/3 cup
¼ cup pure maple syrup
1/4 cup creamy unsalted almond butter
2 tablespoons blackstrap molasses
1/2 teaspoon vanilla extract
3/4 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/8 teaspoon salt
2 cups rolled oats or gluten free rolled oats
2/3 cup sliced or chopped almonds
You can store this in airtight container for up to a week, but it probably won't last that long. Enjoy!
~Billie & Jen
Grain Free, Dairy Free, Vegan, Low Carb
I don't know how you feel, but it seems to me that finding a pre-packaged protein bar that doesn't break the bank is pretty tough, especially for those of us with food sensitives and/or blood sugar issues. I recently found Health Warrior Chia Bars and fell in love with the coconut flavor, so I thought I'd try to make my own version. MISSION ACCOMPLISHED! These bars are truly delicious and are also...
Chia seeds were once the staple of the Aztec and Mayan diets and today are being hailed as one of the top superfoods - and for good reason! This nutrient dense food packs a lot of benefits:
Coconut-Almond Chia Seed Bars (PRINT RECIPE)
Makes 12 bars
4 large Medjool dates, pitted and halved
¼ cup filtered water
½ cup chia seeds
½ cup raw almonds, chopped
¼ cup almond meal/flour
2 tablespoons shredded coconut
2 tablespoons coconut oil, melted
Dash of salt
¼ teaspoon cinnamon
½ teaspoon vanilla extract
As summer nears an end and the kids are heading back to school, it is important to think about your plan to get healthy food into your kiddos each day so they can be the best they can be! Between work, school, sports, homework and other activities, every family's schedule seems to fill up quickly and we often put our health needs last. We wanted to suggest some simple ways to implement whole foods into your kids diets without adding too much time to your schedule.
We will start with breakfast! Studies show that breakfast eaters tend to have higher school attendance, less tardiness, better concentration, higher test scores, and better muscle coordination. So whether they eat at home or at school, be sure your children eat a nutritious breakfast every day. The idea is to give them balanced nutrition to start their day - a combination of lean protein, healthy fat, and vitamin and nutrient packed fruits and vegetables.
Fast, Nutrient Packed, Kid Friendly Breakfasts:
When the rolled oats 'marinate' in the milk overnight, they will have a consistency like you are used to when you cook them on the stove top (I promise!). Besides being a time saver, the extra bonus is that by not cooking them, you are retaining more of the gut healthy enzymes and nutrients they are packed with!
Sneaky Green Smoothie
This is an easy way to get healthy greens like spinach into your kids without them tasting it:) The berries and protein powder cover up the taste of the greens so most kids have no idea they are even eating spinach! Once your kids gets used to this flavor, you can play around with other combinations or types of greens.
*We recommend a protein powder that is low in carbohydrates/sugars and high in protein - use the 15/15 rule - you want 15 or LESS grams of carbohydrates and 15 or MORE grams of protein per serving.
We hope you and your family enjoy these nutritious and delicious breakfast ideas! Stay tuned in the coming weeks for more Back to School, Kid-Friendly Nutrition Ideas...
Billie Shellist, FDN-P
I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints.
This cuts out the trial and error process and helps you get real symptom relief and resolution!
Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar.
If you'd like to heal from the root cause(s) of your chronic symptoms, try starting with a complimentary 15-minute consultation. Click here to request your free session.