Lemon Coconut Chia Bites
Energy bites tend to be a hit in our family, so with an abundance of fresh lemons (thanks to a dear friend), I sought an energy bite variation. Light and refreshing, but satiating with healthful fats, protein, and fiber. A special treat to find in the refrigerator (or freezer) for a dollop of yum.
Ingredients:
1 ½ cups rolled oats
½ cup cashews, raw
2 tablespoons cashew butter
¼ cup maple syrup
1 lemon, zested and juiced
1 teaspoon vanilla extract
2 tablespoons chia seeds, whole or ground
Himalayan sea salt, pinch
¼-½ cup unsweetened coconut flakes
Instructions:
Add oats to food processor and blend until a fine flour forms. Add cashews and process until finely ground.
Add balance of ingredients, except chia seeds, and process until dough forms. Dough may be thick, so you can add a few tablespoons of water. Pulse in chia seeds. Remove dough from processor and knead to incorporate seeds well.
Using a small ice cream scoop or a tablespoon, measure out dough and roll into balls. Roll each ball in coconut flakes and place on parchment lined baking sheet.
Place in refrigerator to firm up & enjoy!
Smashed Chickpea Salad
What can I say? My kids love chickpeas, so I’m always looking for new recipes that are family friendly. This recipe is relatively simple and stored well for the next few days to use in school lunches and leftovers. A high fiber, plant-protein rich salad option to place atop a bed of greens, add to a sandwich, or however else you choose.
Ingredients:
1 15-ounce chickpeas, canned, drained and rinsed
½ lemon, juiced and zested (for 1 tsp zest)
1 tablespoon extra-virgin olive oil
2 tablespoons olives, kalamata, pitted and chopped
½ cup celery, chopped
¼ red onion, chopped
1 tablespoon parsley, fresh, chopped
Himalayan sea salt, to taste
Black pepper, to taste
3 tablespoons sunflower seeds, raw
Instructions:
Chop olives, celery, onion, and parsley. Zest and juice lemon.
Drain and rinse chickpeas.
Add chickpea, lemon juice, 1 teaspoon of zest, and olive oil to a bowl. Using a potato masher or fork, mash chickpeas to a coarse paste.
Mix in the chopped ingredients, sunflower seeds, and season to taste.
Enjoy on a bed of greens or as a filling for your favorite sandwich [I LOVE using romaine lettuce leaves as a vehicle.]
3-Ingredient Everything English Muffin
I found this recipe on Instagram and had to try it – a gluten free, grain free, ‘bread’ type of recipe. Was it as heavy as a brick? Not at all. Not dry or too dense; I sliced in half and topped with egg and vegetables. Simple and tasty. Note that ground flax can have a laxative-like effect and if you’re not used to eating flax regularly, I would suggest only having a ¼- ½ of this recipe at one sitting.
Ingredients:
4 tablespoons ground flax
1 egg
2/3 teaspoon baking powder
½ teaspoon everything spice
Instructions:
Mix ingredients together in a shallow container and microwave for 90 seconds.
Slice and enjoy!
Golden Roasted Cauliflower
Recipe from Rebecca Katz.
This recipe is a family favorite! With cauliflower and colorful and flavorful spices, this recipe is packed with vitamins, minerals, and various protective antioxidants. The roasting brings out the flavor of the spices to create a tender nearly caramelized cauliflower that is delicious!
Ingredients:
2 ½ to 3 pounds cauliflower, cut into 1 ½-inch florets
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
½ teaspoon sea salt
½ teaspoon turmeric
½ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon freshly ground black pepper
1 teaspoon freshly squeezed lemon juice
1 tablespoon finely chopped fresh parsley or cilantro
Instructions:
Position a rack in the middle of the oven and preheat the oven to 425°F. Alternatively, you could use an air-fryer.
Line a rimmed baking sheet with parchment paper.
Place the cauliflower, olive oil, garlic, salt, turmeric, cumin, coriander, and pepper in a large bowl and toss until the cauliflower is evenly coated. Transfer to the lined baking sheet and spread in an even layer.
Bake for 25 to 35 minutes, until the cauliflower is golden and tender. If using an air-fryer, time for 14 minutes stirring midway.
Transfer to a bowl, add the lemon juice and parsley, and toss to combine.
Flourless Chocolate Peanut Butter Muffins
Do you need more than the name? A pumpkin, egg, nut butter based muffin – let’s face it, in my world, that’s intriguing. In an effort to keep the added sugar minimal, I made these with ¼ cup maple syrup. They worked, but definitely were not very sweet at all. So, for some of you, you may want to do just that. Others may wish to make the recipe as noted below. ;)
Ingredients:
1 egg, beaten at room temperature
2 cups peanut butter (or almond butter)
½ cup maple syrup
1 ½ cups pumpkin puree
6 tablespoons unsweetened cocoa powder
2 teaspoons baking soda
2 teaspoons vanilla extract
½ cup dark chocolate chips
Instructions:
Preheat oven to 350°F.
Spray a muffin tray with cooking spray or line with parchment liners.
In a large bowl, combine eggs, peanut butter, maple syrup, pumpkin puree, cocoa powder, baking soda, and vanilla extract. Mix until smooth and creamy.
Fold in the chocolate chips.
Fill muffin tins 3/4 full.
Bake for 30-35 minutes, until a toothpick, comes out clean.
Super Seedy No-Grain Crackers
While initially I was a bit intimidated to be making my own crackers, I re-read the instructions and found that honestly, they were not very difficult to make at all. And more importantly, I was excited to try a gluten free, grain free cracker that wasn’t simply full of fluff or high glycemic ingredients. So many crackers and products out on the market have multiple ingredients and frequently the primary ones are not adding much in the form of healthful nutrition whatsoever. These crackers are chock full of healthy fiber, protein, and fats; you could flavor with herbs & spices as below or change it up per your palate. A huge win on the nutrition front. I found placing a serving in the air fryer the next day helped to crisp them up yet again.
Ingredients:
½ cup pumpkin seeds (pepitas)
¼ cup psyllium husks
1 cup flax seed, ground
1/3 cup hemp seeds
¼ cup chia seeds
1 teaspoon cumin, ground
1 teaspoon oregano, dried
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon Himalayan sea salt
½ teaspoon black pepper
1 ½ cups water
Instructions:
Preheat oven to 250° F and line a baking sheet with parchment paper.
Add pumpkin seeds to your food processor and pulse until it is a coarse powder.
Add the rest of the ingredients, except water, and pulse to combine.
Place in a bowl and mix with water. Set aside to gel for 5-10 minutes.
Place ½ the dough on a parchment sheet. Spray a second parchment sheet and lay on top.
Gently roll to desired thickness, adjusting the edges as you work to keep it a rectangle.
Remove the top sheet and score dough with a pizza cutter or sharp knife.
Repeat for the second batch of dough.
Place baking sheets in the oven and bake for about 20 minutes - carefully flip and bake an additional 5 minutes for extra crispy crackers. You could also make these in an air fryer. For a crunchier cracker, you may find a longer bake time is required.
Hope you enjoy one or more of these recipes!
In Health,
Natalie