June 28th...Granola bars...adventures in baking!

OK I'm updating one of my favorite recipes and "go-to" snacks for the kids.  I decided to create this bar because the store bought bars, as convenient as they are, and yes sometimes I buy them too...are full sugar and 42 other ingredients that I can't pronounce.  

My granola bars have 8 ingredients...just say'n!

It seems each time I make these I change things up a bit...sometimes it's good and sometimes not so good.  Honestly I was feeling a bit lazy on Wednesday when I made this batch and thought I could speed things up by using my food processor...well my mini processor pureed the bananas just fine but was not powerful enough for the dates...let's just say my dishwasher was filling up fast!

So I pulled out the beast and went to town on chopping up the dates...quick hint from one of my Boot Camper's Janine, soak your dates in warm water for a few minutes while your getting things organised.  This will make them chop up easier and not burn out the motor in your food processor!

If it's for the kids and it's healthy, I like to add dark chocolate chips so they think it's a treat.  If you put your dark chocolate chips in a baggie and pound them out, you can use less as they spread through-out the mixture.  This means less sugar and less calories added to the recipe.

As my adventures went along, I mixed all wet ingredients then slowly added the dry.  I thought if I added the oats last, they wouldn't get pulverized in the  food processor cause I was just "pulsing it" slowly...I was sooo wrong!

In the end, they turned out soft and chewy and tasted great.

Below, is the original recipe that I didn't mess with!  Notice how the oats are whole and not all minced up!

Above, is a picture of the batch I made today, AND mixed all the ingredients in by hand, except for the dates, which I used the food processor.  These are more like bars and easier for the kids to eat.

On a side note, today was not my day for baking...I started out with a batch of bars in the oven, shortly after I could smell smoke and wondered if something was on fire in the oven...nope, just the wax paper!  ARRGGG!  Why  can't Wax paper and Parchment paper be two different colors...just say'n.  My next mess...if you look close at the picture, you will notice that I'm holding the blades to my mini food processor and in the processor are dates.  I'm trying to chop the dates up and in between, I keep taking the lid off and on.  I can't figure out why the're not getting smaller...after a few minutes of this, I look down at the counter as I'm pulsing the dates and see the blade sitting there. Good thing I can laugh at myself!  You can get really creative with these bars and add all kinds of healthy stuff such as nuts...almonds & cashews, seeds...flax or chia, dried fruits like apricots, coconut or berries.  JUST BE CAUTIOUS...the more you add, the more you increase the calories! I used a cookie sheet, and got about 15 bars out of this recipe.  I cut the bars a little bigger than what you'd get from a store bought bar and it works out to about 105 calories a bar!

INGREDIENTS:

-1/2 cup unsweetened apple sauce

-2 mashed bananas

-1/4 cup Sunflower oil

-1 cup chopped dates (pre-soak dates in warm water for 5 mins.)

-1/4 cup unsweetened cranberries

-1/2 cup Coconut flour

-1 1/2 cups large flake oats

Mix wet and dry ingredients separate, then combine together in a bowl.  Line a cookie sheet with Parchment paper for thinner bars or use a 9x9 glass dish for thicker bars.

Bake at 350 degrees for 30 mins...ovens vary so poke bars with a toothpick and if it comes out clean your done!

June 21st...Paleo Pulled-Pork Lettuce Wraps!

Oh how I love my slow-cooker!  It's like the ultimate multi-task-ER machine.  I was really pumped to get my Epicure order which had the "pulled-pork" seasoning packet in it.  I knew that I could get a least 2 family meals out of this pot and some left-overs for me for lunch...

Why do I love lettuce wraps sooo much...because you can be super creative and have a super flavorful meal, without adding lots of extra calories.  Today, I was feeling the love for mango's, tomorrow it will be peaches!  So all I have here is Romaine leaves which will be my wraps, cilantro, avocado, mango, left-over pork and a lime wedge... 

Because the pulled-pork has a weee bit of heat to it, I like to add my NEW favorite guilt-free dip from, yes you guessed it, SuperStore...this Greek yogurt dip has only 30 calories for 2 tbsp serving AND 3g of protein!

Let's build this wrap cause I'm getting hungry!  The bigger the leaf, the better to hold all your ingredients in.  Layer onto the leaf the pulled-pork or whatever protein you like, then add finely chopped avocado and mango.  Sprinkle on top fresh cilantro and then finish with a squeeze of lime to make the flavors burst!  If you find it a little hot, add a dab of Greek yogurt dip to cool the fire.  Load up on napkins as you will have juices from the wrap running down your arm!

June 19th...Paleo friendly Cinnamon Buns!

There is just something so good about cinnamon buns.  I think of them as a comfort food with a good cup of coffee.  One of my clients Joleen, brought some to class a week ago and we inhaled them.  The cinnamon buns were crunchy on the outside and soft and gooey on the inside.  So good I had to make some!

Above is all that you need...Almond flour, baking soda, sea salt, cinnamon, Maple syrup, Coconut oil, and eggs.  I didn't have a cane sugar or coconut sugar so I had to use brown sugar...

Mix your wet and dry ingredients separately to prepare for the dough mixture...

 In another bowl, prepare filling, make sure Coconut oil is melted...

Combine wet and dry ingredients for the dough, be sure to mix well.  Then whisk up your filling mix...

Place parchment paper on counter top to prevent dough from sticking.  Place dough on paper with another piece on top and roll out to about a 1/4 inch thick.  Roll out into a rectangular form...

 Spread filling mixture on softly as to not tare the dough...

I tried to roll the dough length wise but found that it started to break, so I rolled it by lifting the paper behind it.  The Almond flour dough is fragile so the less you play with it the better...

Once rolled into a log, slice into desired sizes...think of your waist-line, the smaller the better!

Don't worry if they look too small as they will expand...bake in oven at 350 degrees for 15-20 mins...

And here they are!  I could have eaten the whole tray, but thankfully, it was Terra's birthday, one of my Boot Campers and we celebrated in class and shared them with everyone.  Now as yummy as these are, you have to control yourself because each one has 138 cal, 9g fat, 2.3g sugar, 4.2g protein.  These are definitely healthier than what you'd buy from your local baker, so go ahead and enjoy one...guilt free!

June 7th...Getting my "crock-pot on" with Summer Chicken recipe!

I love my crock-pot!  It is my clean out the fridge, cupboards, go-to and last minute toss it all in, meal maker! My Mom got me the "jumbo" crock pot so now I'm a mean, lean, crock pot cooking machine! lol had to say that.  OK focus...I was craving something sweet the other day (be honest, everyday) and wanted the sweetness with out the extra calories or any funky fake ingredients.  So I Googled a couple of recipes and mixed and matched ideas and here's what I came up with...Summer Chicken with Peaches, Pears and Cranberries!

Here's what you need...boneless and skinless chicken thighs, canned peaches, and pears, cranberries, squash, onion, chicken stock, cinnamon and 2 bay leafs...

Peel and chop squash into bite size pieces, layer on bottom of crock pot.  Chop up onion, pears and peaches and divide into two.  Add one layer of mixture including the cranberries and place 2 Bay leafs on top...

Then add your chicken thighs and other half of fruit mixture.  Sprinkle 1 tbsp of cinnamon, and garlic powder on top and add a dash of salt and pepper...

Cook on high for 3 hours then on low for 90 mins...

And here it is!  I found this to be light and refreshing with the fruit.  I would definitely next time add some extra spices, like Curry or Cumin...it just needed a little extra kick.  The squash was rich with flavor and the chicken very tender.  For my family I served this on rice, and myself I made cauliflower rice.  This recipe turned out to be more like a light stew so you want to serve it with something that will catch the juice or have it in a bowl like soup, enjoy!

INGREDIENTS:

- 1 butternut squash (1.5 lbs.), cubed

- 1 sweet onion, sliced

- 1 pear, sliced

-1 peach, sliced

- 1 cup raw cranberries (I used frozen)

- 1.5 lbs boneless, skinless chicken thighs

- 1 cup veggie or chicken broth (optional)

- 2 bay leaves

- Sea salt, pepper, garlic powder, and cinnamon...add any extra spice you like!

June 6th...Perfect day for Paleo friendly, dairy and gluten-free BROWNIES!

Who doesn't like brownies...if you say not me, WHAT IS WRONG WITH YOU!  Oh I know, it's because you feel guilty eating them.  Well I'm here to rescue your chocolate cravings and leave you feeling good about it. I have made dairy and gluten-free brownies!  I was so excited that we got our first Bulk Barn store here in Victoria, because now I can buy almond flour and other healthy baking alternatives that are Paleo friendly and AFFORDABLE.  So let's get on with it! 

Here's what you need...Almond flour, baking powder, Cocoa Powder, salt, coconut oil, eggs, honey, vaniella, dark chocolate pieces, and nuts optional...

I got the dark chocolate pieces and the coconut oil melting together in a double boiler first on low...OK, OK so the element is red hot, I did turn it down as I realized it might burn on high!  See this is why I "try this out" FIRST, to give you the low-down...

While that was melting slowly, I mixed all my dry ingredients...

 Then mixed the wet ingredients separate...

The chocolate has nicely melted...

Let the melted chocolate cool for just a few minutes.  Pour in slowly into the liquid mixture, then add your dry ingredients slowly as well.  NOTE TO SELF, if you add the liquid chocolate when it's hot, you might cook your eggs in the liquid mixture...just say'n...

Pour mixture into an 8x8 greased baking pan and bake at 350 degrees for 

30 mins. 

These are yum-a-lish-ous!  I was so happy with how great the almond flour turned out.  Super moist, great texture and just enough chocolaty  sweetness to curve your cravings away.  I added cashews to mine just to mix it up a bit and we all enjoyed them last night...might have to make a batch for my Boot Campers, for tonight's class!

INGREDIENTS:

- 3/4 cup almond flour

- 1/4 tsp. salt

- 2 Tbsp. unsweetened cocoa powder

- 1/2 tsp. baking powder

- 2/3 cup honey

- 3 eggs

- 1 tsp. vanilla

- 1/2 cup coconut oil

- 4 oz. unsweetened baking chocolate squares

- 2 tbsp chopped cashews (optional)