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!!

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!!

Maple Almond Coconut Granola

I made this recipe for breakfast at the WHOLE WOMAN retreat that I worked at in March in Laguna Beach, California. It was a big hit.

Making this granola is one of my pantry staples. I do it about once a month and everyone really looks forward to breakfast. It's always going to be superior to make your own than it is to buy a packaged one in the store. The financial analysis is about the same, but the taste and the freshness are unbeatable. Plus, it makes your house smell really incredible for hours. There is room for many delicious substitutions here and I encourage you to experiment! This recipe incorporates healthy nut and seed oils, tons of fiber and plant - based protein and is even more delicious with dried or fresh fruit and a good greek yogurt, kefir or almond milk.

INGREDIENTS
4 1|2 cups old fashioned oats, not the instant variety
1 1|2 cups slivered or chopped raw almonds (almond meal is also a suitable substitute if needed)
3|4 cup walnuts or sunflower seeds or cashews etc...
1|4 flax seed and|or chia seed
1 cup shredded coconut
2 tablespoons cinnamon
1 1|4 cup maple syrup
1|3 c softened coconut oil or non - gmo canola in a pinch
1|4 teaspoon sea salt
a handful of dried raisins, cranberries, apricots, mango etc... are great to throw in at the end of cooking

DIRECTIONS
Preheat your oven to 325. Put the oats, nuts, seeds, coconut, cinnamon and salt into a bowl and stir. Add the syrup and the oil and combine everything until evenly wet. Spread out onto a baking sheet and bake for 25 minutes. Remove the pan and stir, bringing the sides into the middle as they cook quicker. Return it to the oven and bake another 15 minutes. Remove it and stir one more time. Cook another 5 - 10 minutes, watching it carefully at this point as it can burn easily towards the end. When it's finished, allow it to cool completely on the sheet pan until you are ready to store it. At this step, you can mix in dried fruit or cacao nibs if you want. I use large canning jars for easy pantry storage. It keeps for a month or more. It stays really fresh and crunchy. But, it doesn't last more than a week around here.

ENJOY!

Accessorize Your Food

You can take a simple breakfast and more than double it's nutritional value by adding the right accessories. Let's face it - who doesn't like beautiful food? The art of dressing a plate is something that is often overlooked and underrated. I think that when we take the time (a few extra minutes at most) to create something that is healthy and beautiful to look at, it not only gives us pride in what we are feeding ourselves and our families, but it forces us to be CONSCIOUS about it. It allows us to develop a true relationship, complete with dialogue, with the most important ritual of the day. For example, not everyone has the time or the right ingredients to make something entirely from scratch for every meal. So when you are shopping for your convenient foods, it is important to choose products that are still quick but don't tank on nutrition. You can stock your dry and refrigerated pantries with super food accessories that can ramp up the nutrition by more than half when you add them to your dish. I always keep things like bee pollen, chia seed, flax seed, walnuts, almonds, coconut, nutritional yeast and green powders on hand for exactly this reason. In fact, when you use the right combinations with fresh fruit or vegetables, the accessories themselves can have more nutrition than the base for your meal. 

This was a frozen, organic buckwheat waffle. I added plain greek yogurt for my dressing and topped it with strawberries, walnuts, chia seed, bee pollen, shaved coconut, flax seed and tangelo slices. It was incredible!

• CHIA seed is an energizer that has been used since the American Indians were on desert marches and runs. They would sustain long days with it. You can achieve stamina by roasting and grinding a handful before you exercise or do physical activity. Second to flax seed, it is highest in Omega 3 fatty acids.
• FLAX seed is a decongestant, demulcent, emollient, expectorant, laxative and purgative. It works directly on the digestive tract. They are also energizers. They can relieve asthma, chronic cough, enrich the blood and strengthen nerves. It contains all 8 essential amino acids.
• WALNUTS strengthen the kidneys and lungs and lubricate the large intestine. Astringent and antiseptic, they can address athlete's foot, ringworm and impetigo. They regulate blood sugar and improve metabolism.
• COCONUT contains organic iodine that assists with thyroid function and soothes internal membranes. The water contains the highest, naturally occurring amount of electrolytes known. It is identical to human plasma, making up 55 percent of our blood.
• YOGURT is a known pro-biotic and contains millions of beneficial living bacteria that assist our digestive tracts. It is high in protein and organisms that keep our gut happy. The plain variety treats candida overgrowth and is low in sugar, which is optimal.
• BERRIES are the powerhouses of the fruit family containing large quantities of vitamin C, retinols, and easily digestible fiber that requires little energy from the body as they are almost immediately assimilated. They are astringent and laxative. They clean the blood and the skin.
• BEE POLLEN is always best when consumed locally. It aligns the immune system with the local pollen and allergens and helps create a resistance to foreign particles. It is incredibly antibiotic, anabolic, antifatigue, anti-infective, diuretic, nervine, stimulates immune response and is certainly one of the most essential items you should have in your pantry.