Chocolate Dipped Chia Energy Bites (happy healthy snacking!)

Hi guys! I am so sorry! I have been MIA from A Teaspoon of Bliss for way too long. I have been very busy with the new job (plus teaching yoga on the side!). Now that I am all settled in, I am ready to get back at it and will continue to share my recipes, nutrition tips, and much more frequently.

To begin, HAPPY NEW YEAR! Let’s start 2017 on the right track. Time to set goals, intentions, and strive to be the best version of you. Healthy can still be delicious. So let’s eat some GOOD food this year. Wholesome, minimally processed, low in sugars, and overall… healthy!

I created this recipe at work the other day and it was a huge hit with our staff and customers. Best part is… it’s packed with healthy ingredients and is nutrient dense to keep you satisfied during your work day.

The picture below is prior to the chocolate dipping of course! I wanted you to be able to see all the good little ingredients in there 馃槈

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Ingredients (makes 24 bites):

  • 15 small pitted dates, microwave to soften for 40 seconds with 1 tbsp water
  • 录 cup honey
  • 3 tbsp chia seeds
  • 录 cup hemp hearts
  • 1 packet or 1 scoop (40g) Chocolate Vega All-In-One Nutritional Shake Protein Powder
  • 录 cup Sunbutter, or nut butter of choice
  • 陆 tsp cinnamon
  • 1 tsp vanilla
  • Pinch ground sea salt
  • 2 tbsp cacao nibs
  • 戮 cup rolled oats
  • 1 tbsp water
  • Outer Coating: 3/4 package Camino 72% dairy-free dark chocolate chips

Instructions:

  1. In the food processor, combine all the ingredients except for the oats.
  2. Begin to process ingredients in the food processor, Vitamix, or Ninja and make into a paste.
  3. Remove from the food processor and scrape into a new bowl.
  4. Add the oats and knead them into the dough to evenly combine.
  5. Form into small bite sized balls. Roll with clean hands.
  6. Refrigerate and store in a lidded container lined with waxed paper.
  7. Turn the stove top burner onto low heat. Add in 戮 package of the dark chocolate chips. Stir until fully melted. Turn off the burner and remove from heat.
  8. Dip each bite using a tooth pick into the dark chocolate.
  9. Allow these to chill in the refrigerator on a serving tray lined with parchment paper.
  10. When the chocolate is fully hardened, enjoy 馃檪
  11. Store in the refrigerator for up to 1 week.

 

Lower stress, increase blood flow, improve your mood… Down Dog!

Yoga is a great way to get your blood flowing, increase body strength and flexibility. Adding a little yoga flow to your morning routine may help you lower your stress levels, increase overall mood, enhance your activities of daily living, and much more.

Downward dog is a beginner poses in yoga and is generally offered with an add on of one-legged down dog. 聽What are the benefits of downward dog and what does it target in your body?

downdog

Downward Dog:

路聽聽聽聽聽 Stretches the shoulders, hamstrings, legs, calves, hands, and arches of the feet

路聽聽聽聽聽 Strengthens the arms and legs

路聽聽聽聽聽 Energizes the whole body

路聽聽聽聽聽 Increase blood flow

路聽聽聽聽聽 May eliminate stiffness and back pain

路聽聽聽聽聽 It is a great pose to assess the whole body to see where you may have tension and where you need to focus your energy

downdog-extended-leg

One-Legged Down Dog:

路聽聽聽聽聽 Helps strengthen the arms

路聽聽聽聽聽 Stretches the hamstrings

路聽聽聽聽聽 Stretches the hip flexors

路聽聽聽聽聽 Helps develop balance

路聽聽聽聽聽 Increase blood flow

路聽聽聽聽聽 Works your core muscles for balance
Take a moment each day to centre in. Stop what you’re doing, relax, focus on your breath, and just breathe. Even for just one minute! A moment of mindfulness can change your mood for the rest of the day. Adding these poses into your day to stretch and assess your body can also play a large role in improving your mood.

What the heck is Matcha?

Hi guys! I thought I would share a tid bit about Matcha powder as it is becoming very popular in our culture today for its great health benefits. Today I made myself a matcha latte at home to combat the cold I am currently fighting and I realized I haven’t written about it before.

What is Matcha?

  • It is a potent, powdered, and more concentrated form of green tea.
  • It contains caffeine. You will get more caffeine per cup (more than double) in comparison to a cup of regular steeped tea.
  • It is high in聽antioxidants.聽Antioxidants known as polyphenols are found in green tea and found in higher amounts in matcha powder. Antioxidants protect your body’s cells from free radical damage (e.g. pollution, cigarette smoke). Antioxidants may help lower your risk of heart disease, diabetes, and much more.
  • How to consume it? Traditionally, matcha has always been consumed as a beverage and began to be used during meditation practices. Now you can find recipes from matcha lattes, matcha smoothes, 聽all the way to matcha brownies. So whatever you’re into… I’m sure you can find a recipe for it! (check out foodgawker.com). Starbucks also serves matcha latte’s, also known as a “green tea latte”. Try it out for your next order: “Green tea latte, made with soy or coconut milk, with 1 honey” ….maybe 2 honeys depend on your level of sweetness 馃槈 …let me know what you think!

How to make yourself a matcha latte at home?

  • 1- 1.5 tsp matcha powder (David’s Tea has great matcha!)
  • 1/4 cup hot water
  • 3/4 cup steamed/frothed milk (I use Silk Unsweetened Vanilla Cashew Milk)
  • Add honey to taste (1-2 tsp)

Directions: Boil your water and froth/steam your milk. When complete, whisk matcha powder and hot water together in a beaker. When matcha is completely broken down, pour this mixture into your mug, and add the frothed milk on top. Stir in your honey 馃檪 voila!

You can also add all of these things to a blender and mix if you do not have a milk frother. You should heat 聽the milk first and add all ingredients to blender, blend. Enjoy.

matcha-latte

Until next time.. have a great weekend friends!

xoxox

B

Puffed Quinoa Seed Bars

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Gluten-free, dairy-free and nutrition packed bars made with only whole聽ingredients.

I was looking to make bars similar to one of my favourite brands, KIND bars. However, I had no almonds and nuts in the house so I decided to do a puffed quinoa bar version instead using whatever ingredients I could find! They are actually SO good and quite easy to make!

What you will need (makes ~6 small bars):

  • 1/4 cup honey
  • 1 1/2 tbsp almond butter, softened
  • 1 tsp natural vanilla extract
  • 2 tbsp almond meal/flour (or you could use coconut flour)
  • 1/2 tsp ground sea salt
  • 3/4 cup puffed quinoa (can be found at Bulk Barn)
  • 1/3 cup pumpkin seeds
  • 1 1/2 tsp hemp seeds
  • 1/4 cup peanuts
  • 2 tbsp raisins
  • Optional: dark chocolate chunks (at least 70% cacao).
  1. Preheat oven to 300掳F (149掳C). Line an 8 or 9-inch square baking pan with parchment paper with enough overhang on聽the sides to easily remove the bars from the pan. Set aside.
  2. Using a rubber spatula or wooden spoon, mix the honey, vanilla, almond meal, salt, and聽almond butter together until combined. Fold in the聽puffed quinoa, pumpkin seeds, hemp, peanuts, raisins, and optional dark chocolate chunks (at least 70% cacao).
  3. Transfer mixture to prepared baking pan and press very firmly into an even layer. You really want it packed in tight- as tight as possible. Bake for 20-22 minutes. Remove from the oven and allow to cool completely in the pan set on a wire rack for 1 hour, then transfer to the refrigerator to chill for 1 more hour. This helps firm up the bars which makes聽them stay compact. Remove聽bars from the pan using the overhang on the sides聽and cut into bars.聽Individually wrap each bar in plastic wrap or parchment.
  4. ENJOY!

Mini Egg White Omlette Cups (54 calories per mini cup!)

Nutrition Facts Per Mini Omlette Cup:聽54 calories, 1.8g fat, 2.2g carbs, 6.3g protein

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These mini omelette cups are a perfect batch to make before you begin your work week. Store them in the refrigerator and heat them up throughout your week for breakfast or lunch …or even as a protein snack!

I chose to use the veggies I had in the house..broccoli, yellow pepper, red onion, kale — you can switch this up to match your taste buds! E.g. Mushrooms, red pepper, spinach, etc.

Ingredients:

  • 1 tbsp olive oil
  • 1/2 cup broccoli, diced
  • 1/2 a large yellow pepper, diced finely
  • 1/2 a large red onion, diced finely
  • 2 garlic cloves, crushed
  • 1 medium sized carton egg whites (500g)
  • 1/4 cup green kale, massaged washed and chopped finely
  • 1 1/2 tsp Ground Pepper
  • 1 tsp Sea Salt
  • 1 tbsp feta cheese (optional or swap for your cheese of choice)
  • Optional: sprinkle the tops of each cup with chili pepper flakes

Directions:

  1. In a small skillet on medium-high heat, saute the broccoli, onion, pepper, and garlic in olive oil.
  2. Preheat the oven to 350F while this is saut茅ing.
  3. When veggies are complete (~5-7 mins), pour into a medium sized mixing bowl.
  4. Add the carton of egg whites, kale, feta cheese, and salt and pepper to the bowl.
  5. Mix the components and using a large spoon. Pour the mixture into a sprayed muffin tin. Should make 9 mini omlette cups. Make sure to evenly distribute the veggies throughout. If you would like to add a little bite – sprinkle chili pepper flakes on top of each cup here.
  6. Bake at 350F for ~20 minutes. Until the eggs are beginning to brown on the egg and the top has hardened (touch the top to test this).
  7. Eat immediately or store in the refrigerator until eating next.

I usually eat my egg whites with homemade salsa or fresh Farmboy Salsa 馃檪 delicious combo. Give it a try!

Granola Cups

granola cups3

Ingredients:

  • 1/3 cup chopped mixed nuts, salted
  • 陆 cup coconut
  • 1 陆 cup oats
  • 1 tsp cinnamon
  • Ground sea salt
  • 陆 tsp vanilla
  • 4 tbsp honey
  • 1 tbsp natural crunchy pb
  • 录 cup silk unsweetened cashew milk
  • 1 tbsp oil of choice
  • 2 tsp raw sugar

Directions:

1.聽聽聽聽 In a large mixing bowl, combine all ingredients except the oil and sugar.

2.聽聽聽聽 In a small skillet, heat the oil and melt the sugar.

3.聽聽聽聽 When completed, add this mixture to the bowl.

4.聽聽聽聽 Preheat the oven to 300F.

5.聽聽聽聽 In a greased muffin tin, begin to form your granola bowls using your hands or a spoon. Creating a caved in centre.

6.聽聽聽聽 When finished, bake in the oven for ~25-30 minutes until browning. Remove and let cool on the counter.

7. Serve with yogurt and fruit in the center…or however you desire 馃檪

I choose to do plain greek yogurt, drizzled with honey and berries.

Puffed Quinoa Chocolate Protein Bites

Puffed Quinoa Protein Bites

Ingredients (~15 protein balls):

  • 聽44g (1 1/2 scoops) Genuine Health’s Vanilla Vegan Protein Powder
  • 16g (1/2 scoop) Genuine Health’s Chocolate Vegan Protein Powder
    ** You could use all of the same flavour – all vanilla or chocolate here. I just ran out of chocolate! Just make sure that you use a total of 2 scoops protein powder.**
  • 1 1/2 tsp of cocoa powder
  • 2 tbsp unsweetened shredded coconut
  • 1/4 cup natural almond butter
  • 1 1/2 cup almond milk
  • ~13 pitted dates, microwave with a little water (~2tbsp) to soften and mash until smooth consistency
  • 3/4 cup puffed quinoa (found at bulk barn)
  • 1/3 cup oats (I used Hilray Oats)
  • 1 tbsp (heeping) of natural peanut butter
  • 1/2 tsp honey
  • Pinch of ground sea salt
  • 1 tsp vanilla extract

In one large mixing bowl, combine and mix all ingredients thoroughly. Add dark chocolate chips at the end if desired. Roll into balls (drizzle with dark chocolate if desired) and store in the refrigerator until consumption.

Enjoy 馃檪

Nutrition Facts (per 1 ball): 90 cals, 3g fat, 9g carbohydrates, 5g protein

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