Food Friday: Chocolate Dream Bars

Craving a little chocolate on these hot days but everything just melts in your hand? Well I can't tell you these won't melt eventually in your hand but I can tell you they are a delicious health-ish snack or dessert for summer time! They taste like a delicious bite of candy bar that isn't too sweat yet satisfies your craving. 

I have made these from the Oh She Glows Cookbook #2 a few times now for get togethers and they have always been a big hit. Bonus is that they are gluten free, dairy free, AND nut free! Bonus #2 is that they are super simple to make. I tend to omit to seeds on the top, mainly because I always forgot. :) 

Ingredients:

Crust:

• 1 tbsp coconut oil, melted
• 1.5 cups crispy rice cereal (Mine is Nature's Path)
• 2 tbsp unsweetened cocoa powder
• just over 2 tbsp brown rice syrup (can find at superstore or sobeys)
• pinch of sea salt

Filling:

• 1 cup sunflower seed butter
• 1/4 cup pure maple syrup
• 1/4 cup melted coconut oil
• 1 tsp pure vanilla extract
• 2 pinches of sea salt

Coating:

• 1/4 cup sunflower seeds, toasted (optional)
• 3/4 cup non-dairy chocolate chips
• 1 tsp coconut oil 

Directions:

1. Oil a 10x6 in loaf pan and line it with a piece of parchment paper cut to fit the length of the pan. 
2. In a medium bowl, mix together the crust ingredients until the cereal is full coated. Spoon the mixture in to the prepared loaf pan and spread it out evenly with the back of a spoon. With lightly wet hands, since it is fairly sticky, press the mixture down firmly and evenly into the pan. It may seen loose still but that is ok. Place in the freezer. 
3. Rinse and dry the bowl and then combine all the filling ingredients and stir until combined and smooth.
4. Removed the pan from the freezer and spoon the filling on top of the crust. Spread it out evenly with a spatula. Return the pan to a flat surface in the freezer and wait about 1 hour, or until firm.
5. Once firm, in a small pot melt the chocolate and coconut oil over low-medium heat, stirring frequently, until smooth. Turn off the heat. Spread the chocolate quickly on top of the filling, fairly quickly to it doesn't harden up before you finish spreading it. Sprinkle the toasted sunflower seeds on now if using. Return the pan to the freezer for another 30 minutes or so. 
6. When ready to eat, run a knife around the edges of the pan to loosen. Life out the slab using the sides of the parchment paper to pull it out. Run very hot water over a sharp knife for a minute then slice the bar into small squares and serve immediately. The hot knife will ensure you cut smoothly through the hard chocolate. Enjoy! Remember to put any leftovers in the fridge soon or they start to melt. 

Do you have any healthy summer treats you like to make?

In health & happiness,

Dr. Karen

Food Friday: Sloppy Joe Sweet Potatoes

www.skinnytaste.com (My dish looked a little sloppier...as it should!)

Don’t we all love food that reminds you of a childhood memory? This recipe brings me back to being a young girl at camp…oh wait…maybe I’m imagining myself in the movie It Takes Two as one of the Olsen twins. 😃  Whatever the memory is, sloppy joes are a delicious comfort food. This recipe is a healthy twist on the classic, filled with veggies and served on a flavourful sweet potato. This dish is gluten free, dairy-free and even Paleo. It is very quick and easy to make on a weeknight or Sunday, for week day leftovers. Be sure to get good quality ground beef, such as from Getaway Farm Butcher Shop in the Hydrostone or the Seaport Market. SkinnyTaste.com, where this recipe comes from, is filled with recipes that are healthy, delicious and lower calories. 

Ingredients: (3-4 servings)

• 2 medium-large sweet potatoes, washed and dried (or a few small ones)
• 1/2 lb lean ground beef 
• 1 tsp seasoned salt, such as Montreal Steak (or pinch of each: paprika, ground coriander, onion powder, garlic powder, salt, red pepper flakes)
• 1/3 cup chopped carrots, small
• 1/3 cup chopped onion
• 1/3 cup chopped mushrooms
• 2 tbsp chopped red bell pepper
• 1 clover garlic, minced 
• 1/2 tbsp red wine vinegar
• 1/2 tbsp Worcestershire sauce
• 8 oz can tomato sauce 
• 2 tsp tomato paste (I freeze leftovers in tbsp portions)
• 1/3 cup water
• 1 chopped green onion, for garnish

Directions:

1. Cook the sweet potatoes by poking holes all over with a fork, then cook in oven at 425F for about 45-60 minutes, or until tender. You can even pre-cook the sweet potatoes. 
2. Heat a medium skillet over medium-high heat. Add the meat and seasoning to the pan and cook, breaking it up into small pieces. Add the onion, garlic, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 4-5 minutes. Add tomato sauce, paste and water to the skillet, stir to combine. Cover and reduce heat to simmer and cook until carrots are tender, about 15-20 minutes. 
3. To serve, cut sweet potatoes open, sprinkle with a pinch of salt and top each with 1/2 cup of meat and green onions for garnish. 

Enjoy! Remember to let me know what you think. 

Are you looking to get on track with your diet this year? Come visit me for the healthy way to cleanse. :)

In health & happiness, 

Dr. Karen

Food Friday: Sweet Potato, Chickpea Coconut Curry

Photo from ohsheglows.com 

Angela Liddon strikes again! I received my copy of her newest cookbook, Oh She Glows Everyday, only a few days after it was available this September. Initially scrolling through it, I was a little disappointed because nothing jumped out at me as new and exciting. But then I realized I was feeling that way because that type of food and recipes are so engrained in me it already looked like what I would cook in my kitchen. Because of that I then got excited because I knew I would use and reuse this cookbook so much! If that even makes sense...I'm not sure. 

I cooked this recipe for an amazing friend of mine last weekend. It was the perfect comfort food for the much needed catch up. It was also super easy to make and very nutritious. This curry is gluten free, dairy free and can be grain free depending on if you serve it on rice/quinoa etc or not. Make sure you dice the sweet potato into smaller pieces to speed up cooking time. Sweet potatoes are full of vitamin A and vitamin C making it a great antioxidant veggie. The greens are pretty hidden in the curry as well, which makes it great for kids. 

Ingredients:

• 4 tsp coconut oil
• 1 tbsp cumin seeds/ground cumin
• 1 medium onion, finely chopped (about 2 cups)
• 1 tsp sea salt, to taste
• 3 large garlic cloves, minced
• 4 tsp grated fresh ginger
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 1/4 tsp red pepper flakes, to taste
• 1 medium/large sweet potato, peeled and cut into 1/4-1/2 in dice (about 3 cups)
• 1 14 oz can chickpeas, drained and rinsed 
• 1 14 oz can diced tomatoes, with juices
• 1 can coconut milk 
• 1 package baby spinach (5 oz/142g)
• freshly ground pepper
• chopping fresh cilantro - for garnish
• unsweetened shredded coconut

Directions:

1. In a large saucepan, heat the oil over medium heat. Toss the cumin seeds in the pan if using (they should sizzle if the pan is hot enough), and toast for about a minute, until fragrant and lightly toasted. Quickly stir in the onion, season with a pinch of salt and cook for 3-5 minutes, or until the onion is soft and translucent. Add ground cumin at this point if using ground. 
2. Add the garlic, ginger, turmeric, coriander and red pepper flakes. Stir to combine and sauté for a couple of minutes, until the garlic softens. 
3. Add the sweet potato, chickpeas, tomatoes with their juices and coconut milk. Stir to combine, cover, and simmer over medium heat for 20-30 minutes, until the potatoes are tender. At this point, mash about one-third of the mixture to thicken the sauce (using a potato masher or big fork) - optional yet suggested. 
4. Stir in the spinach and cook until wilted. Season with the salt and pepper to taste. 
5. Serve on its own or with a small amount of rice, quinoa or millet. Garnish with cilantro and coconut. Store the cooled curry in the fridge for 4-5 days or in the freezer for up to 1 month. 

Serves 6.

Enjoy! If you enjoy this be sure to let me know and also check out her new cookbook! You won't be disappointed. 

In health & happiness,

Dr. Karen