Chocolate Chip Cereal Bars

The new school year is in session and that means rolling out all of my favorite lunch box recipes for the kids. I have an entire chapter of my book dedicated to healthy snacks and treats that are quick and easy for road trips, picnics and play dates. This classroom favorite is loaded with healthy fats, plant based protein, fiber, antioxidants and trace minerals. Sweetened with dark chocolate and a little maple syrup, they score low on the glycemic index while keeping little bodies full of energy. 

Nuts and seeds are high in essential fatty acids which are shown to improve brain function, stimulate immune response, lower cholesterol and inhibit cancer cell reproduction just to name a few benefits. Naturally abundant in calcium, magnesium, phosphorous and potassium, these powerhouses are essential to a healthy body. They also stabilize mood and calm the nerves.

Nurturing my family from the table is my primary focus when it comes to maintaining the quality of their health. Starting from the feet up is our method. Garden to table philosophy teaches so many primary lessons about life. It allows us to share the rewards of hard work together as we learn about the importance of taking care of our bodies and nourishing them with healthy food choices. It teaches responsibility and creates awareness about the environment and the relationships between all living things. It teaches respect as a virtue. We cultivate our lives around us and it shows. Some of our best discussions are at the dinner table as we reflect on our day and all of the beautiful food in front of us that we grew together, as a family, deeply connected by the ecology.

INGREDIENTS

1 1|4 c whole oats

1|2 c diced walnuts or almonds

1|4 c chopped cashews

1|4 c chopped sunflower seeds

1|2 c maple syrup

1|2 c crisp rice cereal 

( I used a gluten free chia|flax version)

1|2 c crushed cereal flakes

1 tsp vanilla

pinch of sea salt

1|2 c almond flour

1|2 c chocolate chips or dried fruit

1 T water 

DIRECTIONS

Preheat your oven to 350 degrees. Toast the first 4 ingredients on a sheet pan lined with parchment paper for 10 minutes. Set aside to cool. Mix the remaining ingredients into a large bowl then add the cooled oats and nuts. Combine thoroughly then press it into an 8x8 inch square pan lined with parchment. Reduce the oven to 300 degrees and bake for 25 minutes. Allow the block to cool before cutting into bars or squares. These are perfect for breakfast and snacks or crumbled over fresh yogurt or with almond milk. They will keep a few days at room temperature and will remain chewy. If you want them firmer, refrigerate. You can wrap them individually in parchment paper and tie them with a string for a cute little presentation and so that they are easy to grab on the go.

ENJOY!!

Kale Pesto

This heavenly take on a traditional pesto is something that I may never turn back from. Made with freshly picked kale right out of my winter | spring garden, this recipe takes the nutritional profile over and above. I threw in a handful of spinach too, but this is 75% kale. I also added a grab of parsley and a few sprigs of basil because I still wanted that spicy flavor in it. It doesn't take much basil to give it a  fresh, summer flavor. But since my own basil will not be ready for another month,  I wanted to use up all of these greens that are trying to bolt as the temperatures are warming up. By adding lemon juice, it retains that bright green color for a week or two.

Kale is pretty perfect on the pH scale at 6.36 - 6.80 when cooked or blanched. It works as a powerful internal cleanser but can generate gas if the body is overly acidic. It works on the digestive and nervous systems, builds up the calcium content of the body, and is one of the cancer - preventative foods. It contains the nutraceuticals lutein and zeaxanthin which protect the eyes from macular degeneration, and indole - 3 - carbinol, which may protect against colon cancer. All Brassica genus of plants (including broccoli, cauliflower, cabbage and brussels sprouts) contain dithiolthiones, a group of compounds that have anticancer and antioxidant properties. Sulfur has antibiotic and antiviral characteristics. This family of vegetables also stimulates the liver and other tissues out of stagnancy.

These are the typical ingredients you will find in most variations of pesto. You can use pine nuts or cashews in place of the walnuts and any variation of hard Italian cheese will work. I love pecorino romano best, but parmesan will also work. Raw garlic, freshly ground peppercorns and lemon juice make this absolutely delicious on just about anything savory.

I made this tray of goodies for my Easter party. A sliced and toasted baguette topped with the pesto, Italian or heirloom tomatoes and fresh mozzarella is always a hit.

Green means chlorophyll. Literally, it's plant blood. It is almost identical to our own red blood cells. It cleanses the blood, binds with heavy metals and helps remove them from the body. It cleanses the bowel, increases red blood cell count, oxygenates and alkalizes the blood, helps fight disease and strengthens immunity. Anti-inflammatory, antioxidant and cancer preventative. EAT GREEN FOOD!

INGREDIENTS
1 large bundle of kale with the tough stems removed
1 handful of spinach
2 - 3 tablespoons chopped parsley
3 - 4 sprigs of fresh basil
2 cloves of garlic
1|2 cup chopped nuts
half a can of artichoke hearts - optional
juice of 1 lemon
sea salt + black pepper to taste
olive oil

DIRECTIONS
Sometimes kale can be a little bitter when raw so this recipe works well to blanch it for about 30 seconds in salted water. Remove it from the hot water and run it under cold water to stop it from cooking. Squeeze out the excess water. Add everything to a food processor except for the olive oil. Slowly drizzle the oil in through the top until you get the consistency you like. This will be about 1|4 cup or so. Store it in the refrigerator in a jar. It will keep for a week or two and stay incredibly fresh. You can also freeze it for up to 3 months.

ENJOY!

Kombucha Home Brewing Workshop 4

I'm so happy to announce the fourth workshop for The Herban Fortress! I am bringing my traveling alchemy band to TULSA on May 3! This is gonna be a great opportunity for growth and expansion. I am looking forward to meeting lots of new friends and generating even more interest in the art of home brewing!

I love teaching others about how easy and fulfilling it is to make this incredible drink. Full of probiotics, antioxidants and amino acids, this fermented elixir will regulate your digestive system, stimulate immune response, preserve and improve the quality of your skin, cleanses the blood, aids in gum and dental health and so much more. I teach you all about it! It's an opportunity to share our love for healthy living, trade stories and slow down for a minute. I am creating a spring-inspired menu of appetizers to nibble on and I will have four flavors of my personal home brew to sample. Everyone who attends the workshop will go home with a basic starter kit that has everything you need to begin brewing immediately. This also includes literature with complete brewing and bottling instructions, flavoring and safety guidelines and the history and health benefits of kombucha. You will not be disappointed with your experience!

Check out the photo diaries from my previous workshops here and here.

The BE LOVE studio is your source for registration and to save your spot! Space is limited and you can save $10 by getting in on the early bird special right now!

Pretzel Tartlets with Dark Chocolate and Peanut Butter

I've been really inspired with my sweets lately. I pretty much always incorporate dark chocolate into them in one form or another because it's the constant ingredient that makes everyone happy. Plus, I've written extensively on the health benefits of good, dark chocolate. When you clean up the rest of the ingredients in your recipe using high-quality, organic nuts, flours, seeds and sweeteners, you will always end up with a treat that is both good for you and satisfies a craving. The shells of these tartlets are made with pretzels which make a crunchy, pastry like dessert almost like eating a graham cracker crust. 

 I'm pretty obsessed with my mini silicone cups. They make tiny portions that are easy to pack in lunches or take in the car. You can fill them with just about anything. I also like making cornbread muffins and tiny little pies in them.

I topped these with crushed peanuts and finely shredded coconut but you could use almonds or cashews or walnuts and substitute the nut butter with any other that you like or prefer.

This crust is crunchy while the inside is rich and creamy. That is a winning combination of textures in my opinion. You can keep them in the fridge or freezer and they will be more firm in the middle if you like that better. Be creative with your toppings!

INGREDIENTS
About 2 cups whole grain pretzels
1|4 cup cold, unsalted butter cut into pieces + a little extra for your tins if you don't use the cups
1|2 teaspoon vanilla
1|3 cup coconut sugar (muscovado and turbinado work too)
1 egg yolk
2 ounces dark chocolate (60% - 72% cacao)
1|4 cup cream or milk
1|3 cup natural nut butter (I used peanut)
1|4 cup toasted nuts
1|4 cup finely shredded coconut
flaked sea salt for garnish (optional)

DIRECTIONS
Preheat your oven to 350. In a food processor, pulse the pretzels until they form a coarse meal. Don't worry if there are a few small pieces - it isn't supposed to be as fine as flour. Measure the pretzel meal, you should have about 1 1|2 cups. Adjust the quantity if necessary. Return it to the food processor and add the egg yolk, vanilla, sugar and the butter. While it's running, add water 1 tablespoon at a time until the mixture sticks together. Chill the bowl in the fridge for about a half hour.
Grease a mini muffin tin with butter or get your mini cups out. Press a tablespoon of the chilled crust mixture into each one, carefully pressing all the way to the corners and up the sides. Bake the crusts for about 12 - 15 minutes until they are dry and barely golden. Remove the pan and let them cool before filling.
While you wait, create a double boiler and melt your chocolate in the top. Slowly add in the warm cream and stir until a smooth, thick chocolate is formed.
Fill the tart shells with a dollop of nut butter. Using a clean spoon, top them with a layer of the chocolate ganache and spread it to the edge. Top with flaked sea salt if you wish and the toasted nuts and coconut. These are ready! The centers are soft so if you like something more firm, pop the tray into the fridge for about 30 minutes to set them. They should be stored in there. You can set them out on the counter to warm up before you eat them, depending on your preference.
ENJOY!

Herbed Seed and Nut Crackers

The philosophy behind Urban Homesteading is to find a balance between what we consume and what can make ourselves. We all know that our food is fresher in taste and quality when prepared in our home kitchens. The ritual itself eliminates the need for preservatives and reduces consumer packaging, meaning less waste, more sustainability. Though it's more time consuming than hopping over to the store, I think you'll find that carving out a little time to make something yourself will leave you with a feeling of pride and accomplishment. What have we sacrificed in order to maintain our health? A little television time? Compulsively checking email? I have no doubt that everyone leads a busy life in one way or another so what I'm getting at is, find a time when you can devote an hour or so to creating something delicious and healthy for yourself and your families. It will inspire you to share your success with others which in turn creates a higher consciousness in communities as we inspire, lift up and co-author our lives together. 

 These crackers are really high in plant based protein, omegas and fiber. The addition of fresh herbs greatly enhances their artisan like quality and makes them really good with a cheese plate, fresh tomatoes, other nut cheeses and spreads.

This is yet another recipe where I get to use my almond meal in place of flour for a gluten free pastry like cracker that is light and fragrant. The sesame seeds make it really nutty and the cashews have a creamy note. I use flax and chia meal in just about everything possible, which is really easy to make yourself. You can buy the whole seeds and put them into a coffee bean grinder or small food processor. If you don't have either of those, they are also available in powder form.

Picking fresh herbs for a meal is so satisfying. It's really worth the investment to start a kitchen garden. These herbaceous perennials are my constant companions. Rosemary, Thyme, Oregano and Lavender are evergreen so I get to use them all year long. Other tender herbs like Basil, Cilantro and Parsley only grow as an annual in Oklahoma. These can still be enjoyed in small pots indoors during cold weather, and pinched until spring when they can be transplanted outside again.

You can also preserve the delicate flavor of herbs by chopping them and making herbal vinegars or infused oils which makes a great marinade for vegetables, chicken and fish. Another easy way to keep them over the winter is to fill ice cube trays half full and top with olive oil. Wrap with a few layers of plastic wrap and they can be thawed quickly in a saute pan or soup.

I love this miniature chef's knife. Perfect for herbs and tiny things. Rosemary goes through a secondary flowering in the fall and puts on little purple blooms that make a pretty garnish for your dish when you are plating up.

This dough is made in the food processor, then wrapped in plastic and chilled in the refrigerator for an hour or overnight. It's so beautiful and simple with flecks of green herbs and sesame seeds running through it.

After you take your dough out of the refrigerator, put it between two pieces of parchment paper and roll it out with a rolling pin to about 1|8 inch thin. Thicker than that, the crackers won't be as crispy and thinner than that, they will fall apart and can't retain their cracker shape. I like the irregular edges.

Using a pizza wheel or sharp knife, cut the dough into what ever shape you like. You can do triangles or rectangular bistro style cuts. There is no real science to this part. Do letters or hearts with a cookie cutter - have fun!

The aroma of these cooking is quite heavenly. I love cooking smells in the home. It's always been a source of comfort for me. I come from a long line of green thumbs and homesteaders. These sensory images are something I have always known.

INGREDIENTS
1|2 cup almond meal
1|2 cup raw cashews
2 tablespoons flax|chia meal
1|3 cup sesame seeds
2 tablespoons freshly chopped herbs such as thyme, rosemary, oregano or a combination of them
1|2 teaspoon sea salt
1 tablespoon maple syrup
1 tablespoon coconut oil
2 tablespoons filtered water

DIRECTIONS
Combine the almond meal, cashews and flax meal in a food processor and pulse until it is evenly ground. Add the sesame seeds, herbs, half of the sea salt, maple syrup and the coconut oil until combined. Add the water a little at a time until everything starts to stick together. Form the dough into a ball and wrap in plastic wrap. Chill for a minimum of one hour or up to overnight.

Preheat your oven to 325 degrees and line a rimmed baking sheet with parchment paper.

Remove the dough from the refrigerator and put it between two pieces of parchment paper. Roll it out to 1|8 inch thick. Cut the crackers into a desired shape. Using a sharp edged spatula or pastry knife, gently lift the crackers up and place them 1|4 inch apart on the prepared baking sheet. Bake the crackers 12-14 minutes, rotating the pan halfway through the cook time. The edges should be toasted, light brown and crispy. Sprinkle the remaining sea salt on top upon removing. Let cool completely.

Serve these with the Lemon Rosemary Cashew Cheese or your favorite hummus. I think they would be good with any kind of creamy addition and of course fresh tomatoes. Add them to a fruit and cheese plate for the holidays or serve with a hearty soup. The possibilities are endless!

ENJOY!!

Choco - Nut Granola Bars

These high protein granola bars are rich in fiber and antioxidants and fall low on the glycemic index. It's basically like making the Maple Almond Granola with a couple of minor adjustments. There is room for many optional embellishments of course. Dried fruit, your favorite nuts and seeds, cacoa nibs, chocolate chips and coconut all work well. Typically, I'm a kitchen sink kind of gal and I want to put some of everything inside, but I have a picky nine year old to contend with so I have to find a happy middle between us. That struggle is getting much easier the older he gets, and for the simple fact that I am consistently having him try new things. The secret behind that is to keep offering. His issue is texture, not taste. He stays acclimated to different things as long as I continue to put it in front of him. We have a two bite rule that satisfies both my need for him to be open to new things, and his need to exercise his personal preferences - all without leaving my ego wounded. Some people just don't like nuts. I get that. So I get crafty and start sneaking in almond meal and chia powder instead, waiting until he says he likes them so that I can reveal my delicious, deceptive success.

These bars are something between chewy and crispy. The top has a little crunch but the inside is kind of like a rice crispy treat. After they cool, you can cut them into whatever sizes you like. Bars and squares both have their place.

The most superior form and origin of chocolate is cacao which refers to the raw, unprocessed bean. You can find them lightly sweetened or slightly bitter. Raw cacao is certainly a SUPERFOOD which you hear me talk about all of the time. The antioxidants are extremely high in this form and the trace minerals are undeniably awesome. Antioxidants are those wonderful anti-aging compounds that preserve the integrity of cell tissues and destroy free radicals. Blood is the purifying fuel of the human body. Contrary to the general notion that it is a liquid, blood is actually a flowing tissue. Raw cacao also contains powerful flavanoids that greatly improve cardiovascular function and decrease the oxidation of LDL, which is the bad cholesterol. The kind that deposits fat into the bloodstream and eventually clogs the arteries of the heart with plaques. Processed, artificially sweetened commercial chocolate is not even the same animal. It contains little to no nutritional benefits and there is hardly any cacao left in it, making it mostly made of sugar which is inflammatory. I'll be honest, it's an acquired taste at first. You can start gradually by substituting dark chocolate for all of the milk in your pantry. Choose an organic one that is responsibly grown and harvested with a minimum of 55% cacao. The flavor is delicious, rich, and intense. It will set you on the course to eliminating processed sweeteners, I'm confident.

I cut a few into small squares for my kids' lunches and afternoon snacks. These are perfect for a day hike or an airplane snack, wrapped in a little parchment or brown paper and tied with string. They make an easy grab and go pick up. I just throw a couple in my purse when we are running errands or spending time in the car. Use plastic wrap if you're going to store them for a few days. This recipe makes eight large bars. Wait until they have cooled before you cut them. They keep at room temperature for a week or two, if they last that long.

                     

INGREDIENTS
1 1|4 cups old fashioned rolled oats
1 cup crisp brown rice cereal
3|4 cup dried fruit such as raisins, apricots, cherries or mango
1|2 cup slivered or chopped almonds
1|2 cup coarsely chopped cashews or walnuts
1|4 cup optional slot - cacao or chocolate, sunflower or sesame seeds, pecans or shredded coconut
1|2 cup sweetener such as brown rice syrup or honey or maple syrup
1|2 cup vanilla protein powder or green powder
1 tablespoon filtered water
1 tablespoon flax and|or chia powder
1 teaspoon vanilla
1 teaspoon cinnamon
1|4 teaspoon sea salt

DIRECTIONS
Preheat the oven to 350 degrees. Spread the oats, almonds and cashews on a rimmed baking sheet and bake until just barely toasted, about 10 minutes. Remove and let cool. Turn the heat down to 300.

In a large mixing bowl, stir together the sweetener, water, vanilla, cinnamon, and salt. Add the toasted oats and nuts, the rice cereal and protein powder, and stir until everything is coated. Stir in the dried fruit and the optional ingredients.

Line an 8x8 baking dish with parchment paper, leaving an overhang on two sides for easy removal. Scrape the granola mixture into the center. Using a large spoon or your fingers, press everything down compact and spreading it to the edges and corners. Wetting the spoon or your fingers with warm water will help with the stickiness. Bake until the top is toasted, 23 to 25 minutes.

Remove from the oven and cool completely. Pull up on the parchment to remove the block in one piece and cut into eight bars of equal size or into smaller squares. If you are going to eat them later, wrap with plastic. They will keep about a week or so.

ENJOY!

Dark Chocolate Super Brownies

Sometimes I don't want to put in the extra time to allow good brownies to cool because I am impatient when it comes to my treats and cookies can be consumed in half the amount of wait time. However, these were worth the extra half hour. I've tried many variations with home made brownies and I had yet to find the perfect one. Personally, I like them warm and soft on the inside and crispy on the top and edges. This is a gluten free recipe with a few super food additions (of course) and some substitutions for the usual suspects like coconut oil instead of butter and coconut sugar instead of brown sugar. I used almond meal and oat flour for the batter and studded the top with pecans. These will provide all the enjoyment of a homemade chocolate indulgence with very little guilt, if any. Making healthier substitutions in your cooking and baking can really enhance the nutritional profile of everything you create and allow you the freedom in the kitchen to experiment with new things while not giving up the ones that you love.

INGREDIENTS
5 ounces dark chocolate
1|2 cup coconut oil
1 cup coconut sugar
1|2 cup almond meal
1|4 cup oat flour
1|4 cup flax and or chia meal
1|2 teaspoon sea salt
1|4 teaspoon baking soda
2 eggs
1 tablespoon vanilla
1|2 cup chopped nuts
cacao nibs for the top

DIRECTIONS
Preheat your oven to 350. Line an 8x8 baking pan with parchment paper. Melt the dark chocolate and the coconut oil in a small saucepan on low, stirring constantly until it is melted through. In a medium bowl, mix the sugar, almond meal, oat flour, sea salt and soda together. Make a well in the middle and add the eggs, vanilla and the melted chocolate mixture. Mix until it's smooth and glossy. Stir in the nuts if you want them throughout the brownie, or reserve them for the top if you just want them in the crust. Pour the batter into your parchment lined pan and smooth it out with a spatula. Stud the top with the chopped nuts and the cacao nibs. Bake for 32-35 minutes. The top will begin to crack like a flourless cake when it's done and a toothpick will come out relatively clean. When you remove them from the oven, pull on the sides of the parchment to lift the loaf out in one piece and set it on a cooling rack. This will speed up the wait time. Allow at least 30 minutes before you cut them.

ENJOY!

Salted Cashew Caramel Chocolate Cups

When I want a treat, I ALWAYS reach for dark chocolate. It's the only thing that gets me off, period. I am a total snob when it comes to the quality of it and I think you should always choose high - quality, dark, organic chocolate. There are some incredible companies out there that also share a passion for it and many of them are sustainable, fair trade and donate a portion of their profits to wildlife preservation and research campaigns. I cannot take the credit for the recipe for this incredible VEGAN dessert, only the success in the execution of it. These are not for the faint of heart. They are rich, decadent, and highly addictive.  The 'caramel' filling is actually made of dates and cashews. All you need is a blender and a couple of pans to make a double boiler to melt the chocolate. You can add a layer of berry chia jam if you like fruit with your dark. That's optional, of course. It would work with either raspberries or strawberries. You will no doubt have your friends, kids, company and spouses requesting more of these, I promise.

INGREDIENTS
Cashew - Date Caramel:
1 cup pitted medjool dates, soaked in water for 1 hour
1|4 cup raw cashews, soaked in water for at least 4 hours
1|2 teaspoon vanilla extract
scoop of almond butter (optional)
pinch of sea salt

Raw Berry Chia Jam:
You can refer back to my own recipe here or try a simple puree
1 cup fresh berries
1 tablespoon chia seed

Chocolate Cup:
8 ounces dark chocolate + 1 tablespoon coconut oil (for the outer cup)
6 ounces dark chocolate + 2 teaspoons coconut oil (for the top)
You will melt the chocolate mixture in two stages

DIRECTIONS
Drain the dates, saving the liquid they were soaking in. Drain the cashews. Add these to the blender with the vanilla, almond butter, salt and the date water. Blend until smooth, thick and creamy. You may need to add a little more water to get it just right. Put it in the refrigerator while you work.

Blend the berries into a puree and stir in the chia seed. Put this in the refrigerator as well.

Make a double boiler on the stove top by filling a medium sized saucepan with an inch or two of water. Put a smaller saucepan on top, leaving space between the bottom of it and the water level. Bring the water to a boil, then reduce to a simmer. Put 8 ounces of chocolate and 1 tablespoon of coconut oil in the top. Stir constantly until it is smooth and the chunks are melted. Silicone muffin cups work the best for this recipe because they're non - stick. You can use paper if you need to but you will have to oil them first. Pour 1 1|2 tablespoons of chocolate into each cup. Tilt them to spread it up the sides. You will need to do each one individually. Put them into the freezer for 30 minutes to set up. Make your second batch of chocolate while you wait.

Take the jam and the caramel from the refrigerator. Put a small layer of jam in the bottom of each cup and top with a dollop of the caramel. No need to spread anything out. Top with another 1 1|2 tablespoons of chocolate and then tap the cup on the counter to settle everything and remove air bubbles. The surface will smooth out naturally with this step.

Return the cups to the freezer for 15 minutes, then sprinkle a little sea salt on top of each one and put them back in to set again. This takes a couple of hours, or overnight if you can wait. The result is like ice cream! You can thaw them for 10 minutes on the counter before eating if you like it more gooey.

ENJOY!!