hemp seeds

Happy Bars!

PREP TIME: 20 minutes     COOLING TIME: 1-2 hours

These bar are full of amazing antioxidant and plant protein ingredients for beastly power and strength!  In addition to being nut-free (great for lunch boxes, camps and sports events), they are also dairy-free, refined sugar-free and gluten-free. Now that's GOT to make you happy! 

Nutritional Bites

Eating oats, seeds and dried fruit will increase fibre consumption which may help with blood sugar control since fibre helps to slow down our body's metabolism of carbs and the absorption of sugar. 

Ingredients

Sauce
½ cup coconut oil
½ cup brown rice syrup
½ teaspoon cinnamon powder
¼ teaspoon Celtic sea salt

Dry ingredients
2 cups rolled oats
½ cup pumpkin seeds
1 tablespoon hemp seeds
1 tablespoon either flax OR chia seeds (whole, not ground)
1 cup total of dried fruit such as apricots, figs, raisins, dates - cut into small bit-size pieces
1/3 cup goji berries
1/3 cup bittersweet cacao nibs or dairy free, nut free chocolate chips (I love Camino brand)
1/3 cup unsweetened shredded coconut

Let’s Prep!

  1. Line a square baking dish (8x8") with parchment paper (preferably unbleached and chlorine-free).

  2. In a small pan on very low heat, gently melt together the 'sauce' - the coconut oil, brown rice syrup, cinnamon powder and salt, then turn off the heat - we want to keep this bar raw!

  3. Meanwhile in a large bowl add the oats, pumpkin, hemp and flax (or chia) seeds, chopped fruit, goji berries and shredded coconut.

  4. Pour the sauce onto the dry ingredients, mixing it up well so everything gets a good coating.

  5. Lastly, add the chocolate chips - they will start to melt. If you would like them to remain whole, cool the mixture for 15 minutes before adding the chocolate chips.

  6. Spoon the mixture onto the parchment paper and press down REALLY HARD with the back of a clean large spoon or spatula to make an even condensed layer – about ½“ thick. BRIT BEET TIP: I like to fold the edges of the parchment paper back over the mixture to create a clean edge.

  7. Then using clean hands, press down firmly with your palms, making sure you press down all around the edge. This step is VIP as it helps ‘hold’ the bars together.

  8. If you need the bars in a hurry, slide the dish into the freezer for 30 minutes otherwise place them in the fridge for 1-2 hours to cool down and firm-up

  9. Once set, remove and cut the bars into the size you want to dig your teeth into!

 

Wonderful Watermelon Radish Salad

PREP TIME: 15 MINUTES     SERVES: 2

I always like to try different veggies and fruits that I am unfamiliar with and so when I cut into this beauty a few years ago, I was amazed by its vivid colour. Then I found out that it had special qualities to boot (see below).  So I created this very easy salad which allows the vivacious colour to shine through. 

NUTRITIONAL BITES

Known for its antioxidant qualities that help prevent infections such as the common cold and flu, Watermelon Radish miraculously appears in the Spring and Fall, just when we need it

Hemp Seeds provides Omega-3 and Omega-6 fatty acids, critical for heart and brain function and in removing cholesterol from the blood

INGREDIENTS

1 medium watermelon radish (cream & green skin with a burst of purple inside), peeled
1 medium carrot, scraped
¼ cup raisins or sultanas
1 tablespoon of hemp seeds
Large sprig of mint, finely chopped

DRESSING
1 tbsp organic unrefined olive oil
1 tbsp unrefined toasted sesame oil
2 tsp lemon juice
Himalayan for Celtic salt and ground black pepper 

LET'S COOK!

  1. Grate up the watermelon radish and carrot (or you can use a mandolin and cut into long thin strips) and place in a small serving bowl with the raisins

  2. Mix together the olive and sesame oil, lemon juice, salt and pepper. Pour over the raw veggies, add the hemp seeds and mint and mix together thoroughly to allow the flavors to infuse.