Tag: nourish

Back in Business Bites!

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Hello…..It’s me!

I’m back.

After a slight hiatus from A Teaspoon of Bliss, I am ready to get back to the kitchen and get creative for all of you. We are starting off with one of my signature favourites. I make these energy cookies every week to have as a grab-and-go snack. Life gets busy, our blood sugars drop, and we tend to crave sweets and treats! Instead of rolling through the drive-through, whip up a batch of these to have on hand during the busy work week. No time for baking? Trail mix works too…. BUT I think we’d all prefer a cookie… let’s be honest.

Why did I call these “Back in Business Bites”? 1) Because HEY I’m back 2) They really do satisfy your hunger and let you get back to business.

TRail Mix Cookies

I tend to add protein to almost all of my baking items lately to satisfy my tummy longer and balance out those macronutrients. Up to you! If you are not a protein powder fan you can use a regular flour or nut flour as a substitute. This is a very flexible recipe – if you want to add flax, chia, more nuts, m&ms… do as you please!

Ingredients (makes ~14 cookies): 

  • 1/3 cup mashed dates
  • 1 mashed ripe banana
  • 1 1/4 cup large flake oats
  • 3/4 cup unsweetened medium flaked coconut
  • 1 scoop Vanilla protein powder (~30g)*
  • 1/3 cup natural peanut butter
  • 1 tbsp powdered peanut butter
  • 1/4 cup egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp baking powder
  • Fold in: 1/4 cup trail mix (mixed nuts & raisins) & 1/4 cup dark chocolate chips!
  • Not sweet enough? Add 1 tsp. stevia or a dry sweetener of choice

Instructions: 

  1. Preheat your oven to 350F.
  2. In a microwaveable bowl, place ~1/2 cup packed/pitted dates (break them up) in 2 tbsp of water. Microwave for 1 minute until softened. Mash until the dates resemble a puree.
  3. In a large mixing bowl, combine the rest of the ingredients in the order above using a spoon or spatula. Fold in the whole nuts, raisins, & chocolate chips last.
  4. Bake at 350F for ~15-17 minutes until browning. Remove and allow to cool.
  5. Store these bites at room temperature for 2 days. After 2 days I would recommend placing them in the refrigerator to keep their freshness. Consume within 5 days.

*I do not have a preference of protein powder brand. Sometimes I choose vegan and sometimes I choose a whey-based protein. Choose what works best for you. However, choose a vanilla flavour for the best taste profile in this recipe. If you’re interested, for this recipe I used North Coast Naturals Vanilla Iso-Protein-100 (https://www.northcoastnaturals.com/iso-protein-100).

 

Comment below or send me a message if you have any recipe requests! I am always looking for your input.

xx

B

 

 

PB Oatmeal Chocolate Chip Energy Bites

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Happy Friday followers! I created this recipe because I recently tried the “Energii Bites” at Freshii and fell in love. I had to re-create them! I think based on my taste investigation as to what they use to create their bites… I came up with a recipe that tastes almost identical.

I added in some chia and flax meal for an additional fibre and healthy fat source. This is my favourite energy bite recipe I’ve created so far (…..that’s not chocolate). It’s a quick one bowl recipe to whip up… with no cooking (winning!). These bites are a great way to curb your cravings during an afternoon work day or fuel you through a weekend hike.

Energii bites

Ingredients (makes ~20 bites):

  • 1 + 1/4 cup large flake oats
  • 3/4 cup shredded unsweetened coconut
  • 1/4 cup mini dark chocolate chips
  • 1/2 cup peanut butter
  • 1 tsp flax meal
  • 1 tsp chia seeds
  • 1/4 cup honey
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract

Instructions: 

  1. Add 1 cup oats into a large mixing bowl. Begin to mix in the rest of the ingredients one at a time. Save the remaining 1/4 cup of oats and chocolate chips to mix in at the very end.
  2. Roll into bite-sized balls and store in the refrigerator.
  3. Store up to 5-7 days.
  4. Enjoy chilled!

Nutrition information per bite:

~90 calories, 5g fat, 8.5g carbohydrates, 3g protein, 4g sugar

Maple Pecan Granola

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After my smoothie bowl post the other day, I wanted to provide you with the newest granola recipe I whipped up for a breakfast nutrition class at Sobeys the other day.

Quick, easy, crunchy, chunky, and delicious!

Maple Pecan Granola (~Serves 15 as a topping)

Ingredients:

  • 2 cup large flake oats (I used Bob’s Red Mill extra thick organic oats)
  • 2 tsp vanilla extract
  • 1/2 tbsp cinnamon
  • 1/4 cup all-natural maple syrup
  • 2 tbsp unrefined coconut oil, melted
  • 2 tsp psyllium seed husk (for a fibre boost – you can swap this out or add in flax meal, chia seeds etc)
  • 3 tsp spelt flour (or whole grain flour of choice)

Instructions:

  1. Preheat the oven to 275F
  2. Mix all ingredients in a bowl and evenly combine.
  3. Line a baking sheet with parchment paper.
  4. Evenly distribute the granola mixture across the pan. Pack it down flat about >1 inch thick on the baking sheet.
  5. Bake for ~35-40 minutes when beginning to brown.
  6. Remove from the oven and allow to cool for at least 30 minutes. When it is fully hardened into one giant chunk, break up into pieces 🙂
  7. Enjoy

granola

Layered Nacho Dip (With a healthier twist!)

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nacho dip.jpg

Don’t we all get the cravings for all the summer snack foods when this beautiful weather comes around? … Dreams of s’mores, homemade pizza pockets on the campfire, chips and dip?

I think most of us can relate. Today I thought I would re-create the fabulous nacho dip my family used to make when we were kids… sour cream, cream cheese, salsa, allllll the cheese. This version is just as fantastic but packed with less calories and more nutritional benefits!

I made a few healthy swaps to the traditional well-known nacho dip and voila! It was a hit. Plain non-fat greek yogurt is a great swap for sour cream as it is packed with protein, calcium, and has no fat. The added black beans give a fibre and protein boost to this dish. Meanwhile, the peppers and tomatoes fire up the antioxidant content and Vitamin C! Give it a try

Ingredients:

Bottom Layer 5:

  • 500g (1 small tub) plain 0% fat Greek yogurt
  • 2 tbsp taco seasoning (I used Simply Organic’s Taco Seasoning.. great ingredients).
  • 2 1/2 tsp honey
  • 1/4 tsp chili powder
  • 1/4 tsp lime
  • 1 tbsp Vegenaise (vegan mayo, or mayonnaise of choice)
  • 1/2 tsp ground pepper
  • ground sea salt to taste
  • *mix all ingredients together in a bowl*

Layer 4:

  • 1/4 large onion, diced and chopped finely
  • 1-2 large avocados, smashed and mashed
  • 1/2 tsp garlic powder
  • 2 tsp lime juice
  • 1/2 tsp cumin powder
  • Ground pepper and sea salt to taste
  • *Mash all ingredients together in a bowl – guacamole consistency*

Layer 3:

  • 1 1/2 cup black beans, rinsed and drained
  • *Layer on top of the avocado layer*

Layer 2: 

  • 2 large garden tomatoes, diced and chopped
  • 1/2 red onion, diced/chopped
  • 1 yellow pepper, diced/chopped
  • 1 orange pepper, diced/chopped
  • 1 tsp freshly minced garlic
  • 1 tsp cumin
  • 1 tsp taco seasoning
  • *Dice/Chop and mix together in a bowl and spread over the beans*

Layer 1 (the top):

  • Sprinkle with shredded cheese of your choice.

Instructions: 

  1. Make each layer separately one at a time in their own bowl and mix ingredients together. Starting with Layer 5, once all ingredients are thoroughly mixed, spread into a baking pan or Tupperware container.
  2. Continuing layer 4-1. Adding one layer on top of another one at a time.
  3. Store in the refrigerator until consumption.
  4. Enjoy!

nacho dip1

Coconut Chocolate Chunk Energy Bites

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oat chocolate coconut

Ingredients (serves ~20 bites):

  • 1 ½ cup Quick Cooking Oats
  • ½ cup natural almond butter
  • 3 ½ tbsp maple syrup
  • 1 ½ tbsp coconut oil, melted
  • 3 tsp hemp hearts
  • ½ cup shredded unsweetened coconut
  • ¼ cup dark chocolate chunks, chopped
  • 1 tsp vanilla extract
  • ¼ tsp ground sea salt

Directions:

  1. In a large mixing bowl, combine oats and room temperature almond butter. Mix thoroughly.
  2. Add in the melted coconut oil. Mix thoroughly.
  3. Combine the rest of the ingredients with regular mixing. Fold in the chocolate chunks last.
  4. Roll in to bite-sized balls and store in the refrigerator.
  5. Enjoy chilled.  🙂

Cauliflower Pizza Crust

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 *This recipe is a low carbohydrate alternative to regular pizza dough.  It can also be made gluten-free.*

TIP: If you do not want to end up eating your pizza with a fork and knife, I recommend going light on the cheese or cooking both sides of the crust before doing your toppings. How? Cook the crust for ~10-15 minutes until browning and then use a plate to remove the crust from the parchment paper. Slide/place the cauliflower crust back on the parchment paper so that the bottom side is now turned up. Bake for ~10-15 minutes again until this side is browning. After both sides are baked – add your toppings and put in the oven one last time.

cooked final pizza
Prep time: 10 minutes.
Crust Cook time: 10-15 mins (more if you are cooking both sides)
Total time: ~40 minutes

Ingredients:

  • 1 bag of fresh or frozen cauliflower florets (500g)
  • 1/3 cup grated parmesan (from container)
  • 2 tbsp spelt flour (or gluten-free flour of choice.. e.g. almond meal)
  • 1 tsp nutritional yeast
  • ½ tsp garlic powder
  • 1 tsp oregano
  • 1 tsp basil
  • ¼ tsp ground sea salt
  • ¼ tsp ground black pepper
  • 1 egg
  • 1 cheese cloth

Instructions:

  1. Preheat the oven to 450F.
  2. Place the chopped cauliflower florets in the food processor. Pulse for approximately 30 seconds until the cauliflower resembles snow.
  3. Place the ground cauliflower in the microwave-safe container. Microwave for 3 minutes covered.
  4. Remove from the microwave and allow to cool.
  5. Place cauliflower on the cheese cloth and ring out as much water as you possibly can. (Squeeze as hard as you can! The more water removed the better your crust will turn out).
  6. When finished removing the water, place the cauliflower in a large mixing bowl.
  7. Add every ingredient except for the egg. Mix.
  8. Add the egg last and stir until the mixture is fully blended together.
  9. When evenly combined, spread and pack down the mixture onto a baking sheet lined with parchment paper. Make into your desired shape.
  10.  Bake for ~10-15 minutes until browning. Remove from the oven.
  11.  Add your favourite pizza sauce, toppings, and whatever your heart desires!
  12.  Bake for 5-10 minutes. Enjoy 🙂

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Orange you glad to hear from me?

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Fresh oranges

Today I thought I would do a spotlight on the benefits of oranges.

  • Oranges are a great source of natural sugars (carbohydrates) to provide your body with energy.
  • Oranges are PACKED with Vitamin C. Vitamin C plays a role in the healthy growth of bones, teeth, skin and other body tissues.
  • Vitamin C also helps with the absorption of iron from plant-based foods! Neat right? So, if you are vegan or vegetarian make sure to get enough Vitamin C in your diet because it will help you absorb iron from your plant foods like beans/legumes.
  •  Vitamin C also plays a role in maintaining a healthy immune system.
  • Oranges are high in potassium, which makes them a great post-workout snack. Potassium is an electrolyte that we lose in our sweat during exercise. Potassium is a mineral important to maintain the health of your nerves, bones, kidneys, and muscles.
  • Food tip: Skip the orange juice and opt for the fresh whole fruit to get all the benefits. Why? During juice processing (“pasteurization”), the high temperatures destroy the good stuff! We lose fibre, nutrients, and enzymes. After processing, we have a drink full of sugar, calories, and no nutrients or fibre. (I like to call this empty calories).

sad oranges