Easy To Make Energy Bars + "Primary Foods"

It feels like we just blinked and June is here!  I'm excited that Summer is just around the corner!   Although our weather here has been very unpredictable lately with lots of rain and thunderstorms, I'm still grateful for the changing of the seasons. 

Summer is also for vacations and we're trying to get ready for ours.  One of the things I think about of course is food...munchies to pack when you go swimming or hiking.  So this weekend, I made some energy bars just to get myself into that vacation mode.

Energy bars are really popular these days...they are no longer just sold at the Health Food stores but they are now at your regular supermarkets,  drugstores and even at gas stations.  Yes,  they can be handy for snacks but have you ever tried reading their ingredients?  They can be loaded with high amounts of processed sugars and preservatives.  Sometimes, it's even hard to figure out what's in them as the fonts in some of their packaging are too small to read.

There was a time when I used to shell out $4.99 for a raw and healthy version of these but one day, I made the decision to start making them in my own kitchen. There's nothing like being aware of what you're putting into your own food and saving money at the same time.  And the best thing is...  there's hardly any processing involved here and it's easy to make.   This was originally inspired by a recipe from a Canadian health magazine called Vitality.  I tweaked it to my own version and here it is now. 

Easy To Make Energy Bars

Ingredients (Preferably Organic):
2 c. almonds
1 c. dehydrated coconut flakes or unsweetened shredded coconuts 
1 c. hemp hearts
1/4 c. sprouted chia powder (I used this brand) or chia seeds
1/4 c. unhulled sesame seeds
1/2 c. goji berries 
1/2 c. melted coconut oil
4  Medjool dates, pitted and chopped 
1/3 c.  filtered water (for soaking the dates)
1 c. protein powder (optional, see notes)
1/2 tsp. vanilla powder (omit if using a vanilla flavoured protein powder)

Method: 
1. Soak the dates for 15 minutes and  reserve the water.  
2. While the dates are soaking, grind the almonds in a food processor or in a blender until they turn into a coarse meal.  Transfer into a pan or container where you plan to store the bars (I used an 8" x 8" Pyrex glass dish).  Combine the other dry ingredients.
3. If you are using coconut flakes, lightly pulse them as well until they resemble the size of shredded coconuts then add them to the mixture.
4.. Blend the dates and the water until smooth.
5. Add  the date paste and the melted coconut oil into the dry ingredients.  Mix well then spread evenly into the pan.  Press firmly to about 3/4" thick.
 6.  Let it set in the freezer for 1 hour then cut them up into bars (the size is all up to you).  I cut mine at 1 1/2" x 3" and this recipe yielded about 16 bars.  They can be stored in the fridge for about 5 days and in the freezer for later use. I actually enjoy the semi-frozen state of this bar better so maybe try that as well.  Enjoy!

Notes: 
1.  You can pretty much be creative with your own additions to this recipe. For those who love maca, lucuma, spirulina  or mesquite powder - feel free to experiment (I don't react very well to some of these ingredients).  Other nuts and seeds are fine as well.
2.  You can definitely increase the dates to 5.  I brought some to my workplace and my co-workers thought that the sweetness was perfect. 
3.  I use Sun Warrior Vanilla Brown Rice Protein Powder.  Hemp protein powder is also a good option although I haven't tried it yet (check this brand) . If you decide to omit the protein powder, the taste will still be fine.   I don't always include it.
 

 At The Institute for Integrative Nutrition, I learned that there are two types of foods: "Primary Foods" and "Secondary Foods." (check this article).   Primary foods in detail are: spirituality, healthy relationships, regular physical activity and a fulfilling career.  If all of these things are in working order and are balanced, the food we eat becomes secondary.   

For me, my spiritual beliefs are the driving force in my life.  I have not always had great relationships...it takes so much effort to love someone who has hurt me.  This continues to be a journey in my life.   With the help of the Scriptures, my husband and my close friends, I am being transformed slowly but surely.

I was recently inspired by these colourful hats at a store in downtown Toronto.  It makes me feel excited about the coming of Summer.  What are your plans for the Summer?  I wish you great times and memories with your loved ones! 

Warmly, 

Lina

Dips, Dips, Dips - Austin's Super Bowl Weekend

My 15 year old son  loves to invite relatives during sporting events.   He also loves to plan and talk about the menu...sometimes way too much as he really gets very excited with good eats.  So I thought why not take this opportunity to make some good dips... then share it with everyone.  We had my brother-in-law and his 11-year old son for dinner today and everyone enjoyed a mini Super Bowl party.  I'm not really a big sports fan but I don't mind the entertainment portion of it. 

On this post,  I have decided to showcase three recipes of dips that have become our family's favourites. I know I should have posted this last week in preparation for Super Bowl Sunday but I find I'm always running behind in a lot of things.  I'm sure you can still use these for your snacks or when you're entertaining as I find them very versatile.

In addition to these dips, I also made some flax crackers with organic spinach and sun-dried tomatoes, a variation of the crackers on an earlier post..see here. I will try and share that recipe at another time.  We had some citrus drinks made of lemon, lime and tangerine with mint which was yummy.   After partaking with the appetizers, we were too full but eventually, we had some vegetarian chili and I promise to share that too in a future post.  

Tex-Mex Guacamole
Ingredients:
2 medium size avocados
1/2 c. cooked black beans or 1 can BPA-free organic black beans
1/2 c. chopped tomatoes
1/2 c. Non-GMO frozen corn soaked in boiling water for 5 mins.
1/2 to 1  piece jalapeño pepper, seeded and finely chopped
2 Tbsp. finely chopped red onions
juice of 1 lime
1/2 t. Celtic sea salt or Himalayan salt
3 Tbsp. finely chopped coriander leaves and a bit more for garnish
a pinch of cumin
Method:
Rinse and drain the beans if you are using the canned version. Boil 1 cup of water then add the corn.  Turn off the stove then let the corn sit with the boiling water for about 5 minutes then drain.  In a bowl, mashed together the avocado, salt, lime, coriander, cumin and onions.  Add the black beans, tomatoes and corn and combine well.  Refrigerate before serving.  Garnish with coriander leaves.  

Avocado Hummus
Ingredients:
1 1/2 c. cooked chickpeas or 1 can  BPA-free organic chickpeas
1/4c. toasted unhulled sesame seeds, grounded
juice  of 1 1/2 lemons
2 -3 Tbsp. filtered water
1/2 avocado
1/2 t. Celtic sea salt or Himalayan salt
2 cloves garlic, minced
a pinch of cumin
Method:
Rinse and drain the beans if you are using the canned version.  Dry roast the sesame seeds then grind them.  Place all ingredients into the food processor except the avocado.  Process until smooth then add the avocado on the last minute then process until well incorporated.  You may add more water if you want your mixture a little thinner.  

Creamy Cannellini Bean Dip
Ingredients:
1 1/2 c. cooked cannellini beans or 1 can BPA-free organic cannellini beans
2 Tbsp. raw tahini paste
5 Tbsp. lemon juice
2 Tbsp. filtered water (or more if you want a thinner consistency)
2 Tbsp. finely chopped parsley
1-2  cloves garlic, minced
1/2 t. salt
Method:
Rinse and drain the beans if you are using the canned version.  Place all ingredients in the food processor and process until smooth.  Add a bit more water if you want your mixture thinner.  Serve with your favourite crackers, cut up raw vegetables or even use it as base on open face sandwiches with tomatoes, avocado and sprouts like the picture below. 

I'm not sure how your weekend has been.  Did your team win?  Did you have good food?  My weekend just flew by so quickly.  I spent Saturday prepping for today's food and I was happy that my family enjoyed it.  We are still in the midst of winter here...we seem to be having a lot of snow this year.  What I notice though is that the morning is much brighter and so I know spring is not too far away.  I can't wait!  

I took some pictures of the woods behind our town home last week.  These are usually green in the summer and bright with pretty colours in the fall and now they are bare.  However, they are so beautiful whenever we get the right kind of snow...the fluffy kind which gives the trees that magical look!  Whereever you are and whatever kind of weather you have, there is always beauty in it...God made it that way!  Have a great week!

Wishing you the best,

Lina