Food Friday: Carrot Quinoa Breakfast Cookies

I think I may be a snack monster! "I'm hungry" may be the phrase I say the most ;) This is probably because I am not balancing my blood sugar effectively that day, simply out of habit or I just enjoy food too much! 

These cookies do the trick for me when I am in that state of mind and my stomach is grumbling. I love freezing them and grabbing one as needed. They are packed full of nutrients from the carrots, quinoa and oats, fat from almond butter and nuts, coconut oil and flax, protein from almond butter/nuts and fibre from whole grains and flax. I see no wrong! (Unless you are on a paleo diet unfortunately.) Remember fat, fibre and protein is what keeps you full for longer and balances your blood sugar. I posted the link to these awhile ago on FB but considering I keep coming back to them I wanted them handy for both you and me. :) 

Depending on how runny my almond butter is, the cookies can be pretty wet before cooking or dry. I add a little more quinoa or oats if it looks too wet, which keeps them from crumbling. If you can eat eggs you may want to try them with 1-2 eggs instead of the flax mixture however I haven't done this yet. The recipe has several ingredients but I find they are a cinch to throw together if you have cooked the quinoa the night before (use the rest in a buddha bowl or salad). Thanks www.loveandlemons.com!

Ingredients:

• 1 cup oat flour (made from 1¼ cups whole rolled oats ground in a blender - eg vitamix)
• 1 cup (additional) whole rolled oats
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1/2 tsp sea salt
• 1/2-3/4 cup cooked quinoa
• 1 cup finely shredded carrots
• 2 tbsp ground flaxseed + 5 tbsp warm water (set aside for 5 minutes)
• 1/2 cup almond butter
• 1/4 cup coconut oil, melted
• 1/2 cup pure maple syrup
• 1/2 cup nuts and/or seeds (I used walnuts & pumpkin seeds; pecans could be great)
• 1/2 cup dried cranberries

Directions:

1. Preheat the oven to 350°F and line a large baking sheet with parchment paper.
2. In a glass, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
3. Use a food processor or a blender to process the 1¼ cups rolled oats into a fine flour and measure out one level cup. In a large bowl, stir together the flour, the remaining 1 cup whole oats, baking powder, baking soda, cinnamon and sea salt. Add in the quinoa and then the shredded carrots, stirring until the carrots are completely coated with flour.
4. In a medium bowl, combine the almond butter, coconut oil, and maple syrup and stir well to incorporate. Stir in the flaxseed mixture.
5. Add the wet ingredients to the bowl of dry ingredients and fold in just until combined. Stir in the walnuts, pumpkin seeds, and cranberries.
6. Scoop just under ¼ cup of batter for each cookie onto the baking sheet. (I have used 1/4 cup and they come out pretty big - which I like.) Bake for 15 to 18 minutes, or until lightly browned. Cool on the pan for 5 minutes and then transfer to a wire rack to finish cooling.
7. When cookies are completely cool, they can be stored in an airtight container or frozen.

Let me know what you think or if you have any adaptations you like!

In health & happiness, 

Dr. Karen

Food Friday: No Bake Granola Bars - 2 Ways

With this summer heat, the last thing you want to do turn on your oven. So what better way to whip up a nourishing and delicious snack than with dates and a freezer! No bake granola bars can be made several ways depending on the flavours you are craving. Here are 2 different options that I really enjoy. I’ll grab one of these out of the freezer in the morning for breakfast if I am running late or pack one in my lunch bag for a satisfying snack in the afternoon, remembering to pop it in the fridge/freezer at work. 

The dates provide a natural sweetness, are a good source of fibre and are blood building. Be sure to use all natural nut butter to avoid added sugars and to get the right taste. These bars have both protein and good fats from the nuts. Use raw cacao powder for the chocolate bars if you can find it. It is a fantastic superfood packed full of nutrients and antioxidants. 

Chocolate Granola Bars

Ingredients:

• 1.5 cups dates (soaked for a couple hours)
• 1/2 cup walnuts
• 1/2 cup almonds
• 1/2 cup raw cacao powder/dark cocoa powder 
• 1.5 cups rolled oats
• 3/4 dark chocolate chips
• 1/2 cup almond butter
• 1/4 cup maple syrup

Directions:

Blend dates, walnuts, almonds and cocoa powder in a food processor. In a large bowl mix that with oats, chocolate chips, almond butter and maple syrup. Pour mixture into a 9x9 baking sheet or loaf pan (depending on the size of granola bars you want) lined with parchment paper and press firmly down. Freeze for 1 or more hours until hardened. Lift from parchment paper and cut into bars or squares. Wrap individually in plastic wrap or wax paper and store in the freezer. 

Maple Granola Bars

Ingredients:

• 1 cup dates (soaked)
• 3/4 cup almonds
• 1.5 cups rolled oats
• 1/3 cup maple syrup
• 1/2 cup almond butter

Directions:

Blend dates in a food processor. Add almonds and blend again. Lastly oats, maple syrup and almond butter and blend a third time until it forms a ball. Pour mixture into a 9x9 baking sheet or loaf pan (depending on the size of granola bars you want) lined with parchment paper and press firmly down. Freeze for 1 or more hours until hardened. Lift from parchment paper and cut into bars or squares. Wrap individually in plastic wrap or wax paper and store in the freezer. 

Enjoy!

Do you have a favourite granola bar recipe? Let me know in the comments below.

In health & happiness, 

Dr. Karen 

Food Friday: Pomegranate Chicken Tacos

Are you looking for a quick yet delicious meal that is still healthy? These pomegranate chicken tacos, aside from the wraps, are prepared in a slow cooker so they can be put together quickly when you get home from work! This recipe is great if you are on an elimination diet, avoiding gluten or just looking for a healthy option. They can be even made paleo if you use plantains to make the wraps or use fresh collard greens. 

I have made these tacos using different variations for a wrap and I have to say using homemade wraps makes the meal! You can find the recipe for brown rice tortillas here. It is so simple! I don’t own a tortilla press but using my hands, a rolling pin or a heavy pot to flatten them works just fine with the flour between two pieces of parchment paper. Leftover chicken can be added to lunches with a kale salad or something along those lines. 

Ingredients:

Chicken:

• 1-1.5 lbs organic or local chicken breast, skinless, boneless
• 1 cup pure pomegranate juice
• 1 small onion, halved and cut into half-moons
• 2 large garlic cloves
• 1 tbsp extra-virgin olive oil
• 2 tsp ground cumin
• 2 tsp sea salt
• 1/2 tsp freshly ground pepper

Tacos:

• Brown rice tortillas (recipe here) or collard green leaves 
• thinly sliced napa cabbage or romaine lettuce
• sliced avocado
• thin strips of cucumber
• mayonnaise (vegan if prepared) 
• broccoli sprouts (optional)

Directions:

1. Before work place all the ingredients of the chicken in a slow cooker. Cover and cook on low for 6 or so hours. Remove the chicken from the slow cooker and place it on a plate or cutting board. Using two forks, shred the chicken then place it back in the slow cooker and mix it into the cooked onions and juices. Let it cook uncovered for 10-15 minutes more. 
2. During this time, make the tortillas using brown rice flour or almond flour and tapioca flour (I find this works better than arrowroot). Add more tapioca flour until you can easier form a ball of dough. Continue with recipe from here. Be sure to eat when tortillas are still warm to avoid them breaking too much. 
3. To assemble the tacos, spread a small amount of mayonnaise on the tortilla. Place a scoop of the shredded chicken into the centre of each tortilla, then add a small handful of greens, a few slices of avocado, a small handful of cucumber and a tbsp broccoli sprouts. Fold in half and enjoy! It gets a little juicy so watch out 😃 

Let me know what you think!

In health & happiness, 

Dr. Karen

Food Friday: Gut Healing Gummies

No fancy molds for me :)

This past week I spoke to a small group of Holistic Nutritionists in Halifax all about liver health and the key aspects of detoxification (Side note - Join me for my Annual Spring Cleanse at the end of April online!). At the beginning of the talk Lisa mentioned what the top 5 health trends are predicted to be in 2017 and gummies were on the list! No, not the sugary gummy bears or jujubes unfortunately. I am assuming they mean gut healing gummies you can easily make yourself and that I have been making for awhile now. This recipe is adapted from a great website autoimmunewellness.com. 

If you've had your ears open to talk about gut health lately you no doubt have heard about the importance of bone broth. It is filled with important nutrients to heal your gut lining and decrease inflammation such as minerals like calcium, magnesium, as well as gelatin and collagen. Taking a note from our ancestors, you boil the bones from good quality meat you've eaten for a prolonged period, up to 24 hours even, and use that as broth for soups, quinoa, rice etc or to drink on its own. I recommend using a slow cooker or pressure cooker to speed the process up and cut down on the bone broth smell in your house. Honestly, I don't make bone broth enough myself due to the size of my kitchen so these gummies come in handy! For more on how to make bone broth check out this post. 

These gummies use grass-fed gelatin. Gelatin contains two amino acids that are typically lacking in our diets, glycine and proline. Glycine in particular is important for healthy skin, nails, hair, as well as connective tissue. A good source of grass-fed gelatin is from Great Lakes which you can order online. 

Tips: You can use any kind of frozen fruit you want and adjust the quantity of lemon to make it a little less sour for your kiddies or you. Store in the fridge for up to a week.  

Ingredients:

• ¾ cup lemon juice (or a mixture of lemon and water for a less sour taste)
• 1 cup frozen mixed berries (or just strawberries or raspberries)
• 3 tablespoons honey
• ¼ cup grass-fed gelatin 

Directions:

1. Place lemon juice and frozen berries in a blender and blend on high until completely mixed. Pour into a saucepan.
2. Add the honey and gelatin and whisk together. You will have a thick paste. Turn the heat on low, and continue to whisk the mixture for 5-10 minutes, until it becomes thin and everything is mixed. Take off the heat.
3. Pour into small baking dish (or fun silicone holds!). Set in the refrigerator for at least 1 hour to firm up.
4. Remove from the fridge and cut into bite-size squares. Otherwise, remove gummies from their molds and enjoy!

Please don't eat too many at first as they could be a little difficult for your belly to get use to! Do you have a favourite gummy recipe? If so, I'd love to hear about it.

In health & happiness, 

Dr. Karen

p.s Want more support for your body using food? Join me for my Annual Spring Cleanse coming up April 26th-May 6th!