Food Friday: Tahini Date Energy Balls

It’s no secret I love a good snack and energy balls are so handy and so versatile. My snacks are always geared towards a healthy option with a little sweetness depending on the day and these date filled energy balls are perfect for that. You’ll need a food processor for this one. A mini one will work great.

Dates are a good source of fibre, and contain potassium and magnesium. Tahini (aka ground sesame seeds) is a good source of iron, calcium and a few other minerals and is a great alternative to peanut or almond butter if you need a nut free option. Finally cashews a good source of unsaturated fat. So all in all, although these are a little higher in sugar and calories due the dates and cashews, the bite size is a perfect balance.

Ingredients:

• 3/4 cup dates (soaked in hot water if too dry)

• 1/2 cup oats

• 1 cup cashews

• 1/8-1/4 tsp cardamon

• 1/8 tsp salt

• 1/2 tsp vanilla

• 2 tbsp tahini

• 1 tbsp maple syrup

• shredded coconut

Directions:

• Add cashews and oats to your food processor and pulse for a few seconds to break into smaller pieces but not a flour.

• Add dates and pulse until well processed and combined.

• Add cardamom, salt, vanilla, tahini and maple syrup and pulse until well combined and starts forming a ball. It should stick together well in your fingers.

• Form into 1-2 tbsp balls (just smaller than a golf ball) and roll in coconut.

• Store in freezer. They will last a while there, if they don’t get eaten quickly!

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Almond Flour Chocolate Chip Cookie

Cookies are one of the best treats since they aren’t too big, not too sweet, and you can always add chocolate :)

These cookies are a hit for many reasons. One being that I actually successfully merged 2 recipes together to create my own that actually turned out (this usually is too risky for me). These cookies are also gluten free, grain free/paleo, dairy free AND delicious! They of course aren’t sugar free, but if eaten in moderation we are all happy! I am not against grains or wheat but for some it isn't great for their digestion or overall health so this is a great option. I have merged the Oh She Glows’ One Bowl Chocolate Chip Cookie (they are a favourite) with Dessert For Two’s Almond Flour Chocolate Chip Cookie (recommended to me…thank you!).

Let me know what you think! :)

Ingredients:

• 1 1/4 cups almond flour (Bob’s Red Mill is good)

• 3/4 tsp baking powder 

• 1/4 tsp baking soda 

• 1/2 tsp salt 

• 3.5 tbsp coconut oil, softened 

• 1/3 cup almond butter

• 3 tbsp pure maple syrup

• 1/4 cup + 1/8 cup brown sugar 

• 1 egg 

• 1 tsp vanilla extract 

• 1 cup dairy free chocolate chips

Directions:

1. Preheat the oven to 350, and line two large cookie sheet pans with parchment paper or a silicone baking mat.

2. In a small bowl, whisk together the almond flour, baking powder, baking soda and salt. Set aside.

3. In a medium bowl, add the softened coconut oil and almond butter, and beat until creamy. Add the brown sugar and maple syrup and beat for another couple minutes to combine.

4. Add the egg and vanilla to the mixture, and beat just to combine.

5. Add the dry ingredients to the bowl with the wet and stir to combine everything. Then stir in the chocolate chips.

6. Using a cookie scoop or big spoon (I always forget to buy a cookie scoop!), portion out 12 scoops onto the baking sheets.

7. Bake for 10-12 minutes. The cookies are done when the edges start to turn golden brown. As they cool, they will deflate.

8. Let the cookies cool for a couple minutes on the cookie sheet before moving them to cooling rack. Then enjoy immediately, or keep in a container at room temperature for up to 3 days.

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Summer Pesto Pasta

Do you love pesto as much as I do? It is so easy to make and so fresh tasting in the spring and summer. I love it store bought, but it is sooo much better prepared yourself.

This recipe is so fresh. It is gluten free, grain free (depending on what pasta you use), dairy free and really delicious! This one is an easy recipe to whip up on a weeknight and great for leftovers. It can be eaten hot or cold depending on what you prefer.

Serves 2

Ingredients:

• 1 cup basil

• 1/2 cup hemp hearts

• 1 garlic clove

• pinch of sea salt

• juice of 1 lemon

• 1/2 cup extra virgin olive oil (not light olive oil)

• 1/2 bunch asparagus, cut into 1-2 inch pieces

• 1/2 cup peas, thawed or fresh

• 2 big radishes, sliced into half rounds

• 2 cups pasta (Chickapea is a great option from Costco)

Directions:

Blend basil, hemp hearts, garlic, sea salt, lemon juice and olive oil in a mini food processor or blender until desired consistency. Cook pasta in salta water according to directions. Add asparagus to salted boiling water, simmer covered for 3 minutes, then drain. Toss all ingredients together with enough pesto to your liking (I like a lot!), then enjoy!

Do you have a favourite pesto recipe? I’d love to hear it.

In health & happiness,

Dr. Karen

Egg Roll in a Bowl

This recipe is a go to for me when I am craving LOTS of veggies and a quick meal to make. It is great if you’ve had a few meals lacking in the unstarchy veggie category (that which we should be eating at least 2 big handfuls a day of). It makes lots of leftovers for lunches the next day. This recipe was inspired by @feedingthefrasers passed onto me by my sister.

Ingredients:

• 1lb ground beef (I use organic or local sourced)

• 2 tsp fresh garlic

• 2 tsp ginger, grated

• 4 cups napa cabbage, sliced

• 1 bunch bok choy, sliced

• 1 small yellow onion, sliced thin

• 1 cup carrot, shredded

• 4 oz sliced shitake mushrooms

• 1/4 cup Braggs gf soy souce/tamari/liquid aminos

• 1 tbsp rice wine

• 1 tsp-1 tbsp toasted sesame oil

• 2 tsp sesame seeds, toasted

• 3 green onions, sliced

• pinch of red pepper flakes

• sriracha - optional

Directions:

1. Heat 1 tsp olive oil or sesame oil in a large deep dish pan on medium-high. Once hot add ground meat. As it cooks break up into small crumbles and cook until no longer pink. about 6-8 minutes.

2. Add in ginger and garlic, stir and cook 1 minute until fragrant. Add in cabbage, bok choy, onion, carrot, mushrooms. Toss carefully to combine. You may need to add this in batches. It starts to wilt giving you more space. Pour in soy sauce, rice wine and sesame oil. Toss frequently until cabbage and bok chop start to wilt.

3. Remove from heat and garnish with green onions, sesame seeds and sriracha (optional for a little spice).

Quick, simple and delicious. Enjoy!

In health & happiness,

Dr. Karen