Chocolate Chip Cereal Bars

I posted an earlier version of these bars here a few months ago that were very good but totally different in texture and taste. The basic recipe is the same, using oats, nuts and a natural sweetener but obviously there are a multitude of options when it comes to just those things. The former version was halfway between a crunchy and chewy bar like a rice crispy treat. These were much softer like a true cereal bar and my kids now prefer them over the others. Wrapped individually and kept in the refrigerator, they are such a winner when it comes to quick and delicious. My fourth grader took one in his lunch everyday until they were gone!

 Toasting the oats and the nuts brings out a delicious, buttery flavor that is a must when making these.

I used whatever random cereals I had on hand, plus finely shredded coconut, oat flour and flax | chia powder. This stuff acts like flour and binds it all together. Just pulse the cereal flakes in the food processor until they are coarsely ground.

The uncut brick is so pretty in this natural light. You can just lift the parchment paper right out of the baking dish and set it on a cooling rack until it's ready to cut.

This recipe makes 8 rectangular bars in an 8 x 8 square baking dish, or you can cut them in half for a smaller treat. I used rich, dark chocolate chips and they were incredible!

INGREDIENTS
1 1|4 c gluten free rolled oats
1|2 c diced walnuts or slivered almonds
1|4 c chopped cashews
1|4 c unsalted sunflower seeds
1|2 c maple syrup + 2 tablespoons raw honey
1|2 c chocolate rice crisp cereal
1|2 c heritage flakes
1 tablespoon water
1 teaspoon vanilla
1|4 teaspoon sea salt
a big pinch of good cinnamon
1|4 c oat flour
2 tablespoons finely shredded coconut
2 tablespoons flax | chia powder
1 c dried fruit , dark chocolate chips or cacao nibs

*A note on ingredients: modify this recipe as needed using what you have on hand or whatever you prefer if there is something you don't like. The same goes for the cereals. The important part is that you use 1 c of crunchy cereal and 1 cup of nuts. Just get the ratios right and really, this recipe is pretty flexible. The sweetener can be entirely honey or brown rice syrup, if that's what you have. It will change the consistency a little though, as those sweeteners will make a tackier bar instead of something soft.

DIRECTIONS
Preheat your oven to 350. Pour the oats and the nuts onto a sheet pan and lightly toast for about 10 minutes, stirring halfway through the cooking time. Remove and allow the pan to cool before mixing everything together. Drop the heat down to 300. Put the crunchy cereals into a food processor and pulse until it's crumbly and a little coarser than flour. In a large bowl, mix the remaining ingredients together, add the cereals, and stir in the oats and the nuts you toasted. Line a square baking dish with parchment paper. Press your mixture into the corners and flatten it on top. Bake for about 23 - 25 minutes until it's slightly brown on top and fragrant. You can let it cool in the baking dish, or you can gently lift the sides of the parchment out and set the entire thing on a wire cooling rack. It will cool much faster this way. Wait at least 20 minutes before you cut into them. Wrap individual bars in parchment and tie with string for a nice presentation or wrap in plastic wrap and store in the refrigerator for a firmer bar or at room temperature for something a little soft and crumbly.

ENJOY!!

Food Profiling

In the business of health + wellness, chances are you're going to hear the term superfood sooner or later if you haven't already. Typically, it refers to a spectrum of nutrient - dense foods and supplements that have a high profile of vitamins, minerals, amino acids, antioxidants etc. 

While this is the case with this class of edibles, it's important to remember as you introduce new foods into your diet that not everything is digested the same in every body type, especially if you are making some radical changes in your lifestyle. You can easily overwhelm your system incorporating these foods all at once and especially if coupled with a new exercise routine. If your body and digestive system are not accustomed to these powerful foods, you may find that it goes through an intense detoxification process as it tries to restructure the internal landscape. Foods high in saturated fat, especially animal products, instant and frozen prepared foods typically contain white flour and sugar, corn syrup, simple sugars that depress the immune system, preservatives, nitrates, artificial colors and dyes, carcinogenic compounds and so on that get deposited into little pockets all over the digestive system, the lining of the liver and the kidneys, the bloodstream, cellular walls and connective tissues. 

These things compromise the delicate balance of flora in our gut and prevent our bodies from functioning efficiently. This can lead to fatigue, headaches, allergies, depression, joint pain, digestive disorders, weight gain, high blood pressure and heart disease - just to name a few! 

This super bowl I made has twelve ingredients and each one of them certainly has a super profile:

• QUINOA || An incredible digestive aid, this little Spanish grain was considered the mother by the Incas. It sweeps the colon and contains more calcium than milk, per serving. The fats it contains are the omega essential oils that are healthy and unsaturated. They feed the brain and the connective tissues. High in zinc, niacin and amino acids. Good source of energy and plant based protein, rich in minerals and stimulates the milk flow of nursing mothers.
• BLACK BEANS || All beans reduce cholesterol and regulate the insulin of the body. They lower blood pressure and clean the arteries and the bloodstream and nourish the heart muscle. Also high in protein and fiber, they also regulate the proper metabolism of fat.
• SWEET POTATO || Incredibly rich in beta carotene and vitamin A, this is evident from it's bright orange color like carrots. Alkaline and high in antioxidants, it detoxifies the entire body and binds to metals as it aids in the elimination of them. It addresses ulcers, colon function, circulation and elimination
• KALE || A systemic cleanser, extremely high in antioxidants and anti-cancer compounds, calcium and sulphur. It protects the eyes from macular degeneration and aids the body's digestive and nervous systems.
• GARLIC || The most medicinal of all of the alliums, which is the onion family of plants. Antibacterial, antifungal, antiseptic, antiviral, antibiotic, expectorant. Digestive aid and prevents heart disease, regulates blood pressure. One clove of raw garlic is equal to 100,000 units of penicillin. 
• RAW SAUERKRAUT || Fermented foods are high in probiotics and provide a vegan source outside of yogurt. Probiotics nourish our gut and our digestive tract. Anti-inflammatory, high in vitamins A and C, it restores the gut and it's lining, repairs the intestinal tract and wall, it enhances the absorption of other foods.
• BLACK SESAME || Emollient and laxative, it relieves swelling and addresses tumors and overgrowths. High in vitamin E, it's good for the heart and the nerves. The black is superior to the hulled variety as it contains higher levels of minerals, especially iron. It assists with liver and kidney function and soothes the joints.
• CAYENNE || An appetizer, it stimulates the stomach acids that digest food. A powerful blood cleanser and metabolic booster. Good for blood pressure, circulation, depression and sweat gland function which is essential for detoxification.
• CUMIN || Carminitive, aromatic and a digestive aid. A taste enhancer that improves circulation, relieves pain and cramps in the abdomen, prevents gas and warms the body.
• CILANTRO || Antispasmodic, aromatic, carminative and diuretic. A stomach aid, cooling, purifies the blood and cell tissues, prevents nausea, regulates insulin, eliminates metals, increases pancreatic function, addresses UTI's, diaphoretic (increases sweat), reduces fever and gas pains, anti-inflammatory, treats headaches, cough and stress.

My point in writing this is to deepen the dialogue about the importance of nourishing our bodies with the things that give back to us and allow us to work like a well - oiled machine. It can be overwhelming to introduce a bunch of unfamiliar foods all at once, so start gently but consistently with a few. Prepare them in ways that are pleasing to your palette while eliminating combinations that don't work together. Start by replacing a fried or starchy item with a salad or steamed vegetable for your side. Switch out your canola oil for olive oil. Bake instead of fry. Eliminate white flour and sugar. Accessorize the food you like with one from the list and begin trying something new each week until you feel comfortable stepping outside of your comfort zone more. Get creative with your kids food. Don't cultivate a picky eater - put new things on the table and do it together. It's okay if you don't like something - make it a different way next time, just don't stop trying and tasting. There is an incredible world of foods, textures and flavors out there waiting for you.

Almond Coconut Mini Muffins with Raw Cacao

Almond flour is perfect for pastries, desserts and crusts. I've posted about using it numerous times and I pretty much always have it on hand from making almond milk. It's available in most grocery stores, and certainly in all health food stores but it's always cheaper and fresher to make it yourself. This was originally a recipe for cookies but I put them into these silicone mini cups instead because they were snacks for my son's classroom and these looked more fun. If you want to make the cookies, just drop the dough onto a non - stick sheet pan or one lined with parchment paper.

I collect vintage tea towels, tablecloths and dinner napkins. I love this fifties cake pattern. Doing something really simple when you serve your family and guests makes all the difference. We really do eat with our eyes first. Make your daily food rituals a thing of beauty.

You can find silicone muffin cups at kitchen stores, gourmet or specialty stores, some department stores, Bed Bath + Beyond etc. They come in sets of 12 and do not require non - stick spray. After baking, they just peel off and are really easy to clean by hand.

INGREDIENTS
1 1|4 cups almond meal
1|4 cacao nibs or dark chocolate chips
1|2 cup shredded coconut
1|2 teaspoon baking powder
1|4 teaspoon sea salt
1|3 cup coconut sugar (turbinado, brown and muscovado also work)
1 egg
3 tablespoons coconut oil
1|2 teaspoon vanilla

DIRECTIONS
Preheat your oven to 375. In large mixing bowl, stir together the almond meal, cacao nibs, coconut, baking powder, salt + sugar. In another bowl, beat the egg until it has doubled in size. Whisk in the warm coconut oil and the vanilla. Add this to the dry mixture and bring it together until just combined. Pop the bowl into the refrigerator to chill for about 30 minutes or cover and leave it overnight. Using clean hands, roll the chilled dough into balls about an inch in diameter and place on a baking sheet to make cookies. Give them a gentle press on top to flatten slightly. If you're making the muffins, drop the dough into non-stick cups or a tin lined with paper sprayed with cooking spray. Bake 7 to 10 minutes until the edges begin to brown or until a toothpick inserted into the muffin cups comes out clean. Let them cool slightly before serving with a warm coffee, tea or an ice cold glass of homemade almond milk!

ENJOY!