Nutty Crunch Raisin Bars
- 2 cups shredded unsweetened coconut
- 2 teaspoons ground cinnamon
- ¼ cup coconut oil. Melted
- 1 teaspoon vanilla extract
- ½ cup almond butter, room temp
- ½ cup raw pumpkin seeds
- ½ cup walnut fragments
- ½ cup dried raisins (I use cranberries)
- 1 cup whey protein
- Sweetener equivalent to ½ cup sugar
- ¼ teaspoon sea salt
- ½ cup water
- Preheat oven to 300 F
- Combine coconut and cinnamon in large bowl and mix.
- In small bowl, mix together melted coconut oil and vanilla, then add to coconut mixture. Mix thoroughly and coat coconut with coconut oil.
- Spread mixture thinly on baking sheet and bake for 5 mins, remove and toss with spoon, then continue to heat an additional 2-3 mins or until lightly browned, then remove immediately. (The coconut will burn quickly after browning begins, so watch closely).
- Transfer toasted coconut back to large bowl. Mix in almond butter, pumpkin seeds, walnuts, raisins, whey protein, sweetener, salt, water and combine thoroughly.
- Shape into bars on parchment or wax paper lined surface. Store in refrigerator.
Creamy Lemon Orzo Soup
A twist on Greek Lemon Rice soup. Lemony, creamy and full flavoured. I shared this soup with the lovely ladies that I work with. A special treat, a reward for all the hard work that they do. I doubled the recipe and heated it in a slow cooker on low for about four hours. It was perfectly heated for lunch time and hit the spot, bang on.
Serves 4-6. Doubles well
- 1 large onion, diced
- 1 large celery stalk, chopped
- 2 carrots, chopped
- 2 tablespoons canola oil
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 cloves garlic, minced
- 6 cups chicken stock
- 1/2 teaspoon dried oregano
- 1/2 cup orzo noodles
- zest of 1/2 lemon
- juice from one lemon
- 1/2 cup whipping cream
- In a large Dutch oven or soup pot, sauté onions, celery, carrots salt and pepper in canola oil over medium low heat until softened, about 10 minutes.
- Add garlic to pot and cook for a few minutes.
- Add chicken stock and oregano to pot, bring to boil, reduce heat, cover and simmer for 15 minutes until the vegetables are very soft. I like to blend the soup with an immersion blender, just a bit, to break the veggies into smaller bits.
- Add the orzo noodles at this point. Cook mixture over medium heat for 5-10 minutes or until the noodles are tender. Stir them often as they like to sink to the bottom of the pot and stick.
- Add the zest, lemon juice and whipping cream. Mix well and serve.
Coconut Blueberry Muffins
Typically, I’ll make a batch every two weeks – freezing 12, and keeping 6 in the fridge for the week. They are fluffy, moist, and full of awesome things to get your day started (fiber, antioxidants, healthy fats). I eat them warm out of the oven, with a couple of eggs and a handful of raspberries as a quick breakfast, or with coconut peanut butter and a sprinkle of pine nuts as an evening snack.
Fun Food Fact: Did you know that coconut oil has a high-smoke point which makes it one of the healthiest oils to cook/bake with at high temperatures?
Prep Time- 10 minutes
Cook Time- 18 minutes
Total Time- 28 minutes
- 2 1/2 cups oat bran
- 1/2 cup shredded coconut
- 1/2 cup pumpkin seeds
- 1 tsp baking powder
- 1 tsp baking soda
- 1 cup coconut milk
- 1/2 cup honey
- 1 tsp vanilla
- 3/4 cup applesauce (unsweetened)
- 2 tbsp coconut oil
- 2 eggs
- 1 1/2 cup fresh blueberries
- 1. Preheat the oven to 400F
- 2. Line muffin tin or coat each cup with coconut oil
- 3. Combine the oat bran, baking soda and baking powder. Stir in pumpkin seeds and coconut.
- 4. In a separate bowl, lightly whip the eggs. Blend to that the applesauce, coconut milk, honey, coconut oil (melted first at low heat), and vanilla. Add all of that liquid goodness to the dry ingredients and stir just until moistened. Lastly, invite the blueberries join the party!
- 5. Spoon batter into lined or coated muffin cups and bake for 18 minutes, or until a toothpick inserted comes out clean.
Vegan Barbecue Portobello Quesadillas
- 1/2 cup prepared barbecue sauce
- 1 tablespoon tomato paste
- 1 tablespoon cider vinegar
- 1 chipotle chile in adobo sauce, (see Note), minced, or 1/4 teaspoon ground chipotle pepper
- 1 tablespoon plus 2 teaspoons canola oil, divided
- 1 pound portobello mushroom caps, (about 5 medium), gills removed, diced
- 1 medium onion, finely diced 4 8- to 10-inch whole-wheat tortillas
- 3/4 cup shredded Monterey Jack cheese
- Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan
- Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
- Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.