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!

Super Seed Loaf

PREP TIME: 25 MINUTES   COOK TIME: 45-50 MINUTES 

I’ve wanted to create a gluten-free nut/seed loaf for some time and ended up picking one of Toronto’s hottest days to experiment– no accounting for timing! I love the fact that this loaf contains an array of protein filled nuts and seeds, with a European twist on taste, thanks to the addition of fennel seeds and fennel powder. If you are not a fan of fennel, just leave it out and add your own favourite herb – such as basil.  Just be aware that like any ‘bread’, it does require time to ‘rest’ so make sure you factor this into your timing.

NUTRITIONAL BITES

Cashew nuts are a great nut choice - they have a lower fat content than most other nuts with 3/4's of their total fat being from oleic acid which promotes heart health.  

INGREDIENTS

I heaping cup cashew nuts
2 cups pumpkin seeds
¾ cups sunflower seeds
1¼ cups brown rice flour
3 tablespoons psyllium husks (ground)
2 tablespoons sesame seeds
2 tablespoons chia seeds (whole)
1/2 cup of nutritional yeast
1 tablespoon fennel seeds
1.5 teaspoons Celtic sea salt
3 teaspoons of dried rosemary
1 teaspoon each of dried marjoram and oregano
2 ½ cups water
Sprinkle of oats

 LET'S COOK!

1. Put your cashew nuts and pumpkin seeds in the food processor (not blender or you will get a soggy mess) and grind them up until they have a ‘floury’ appearance – usually takes around 2 minutes.

2. Pour them into a large mixing bowl and add all the other ingredients, except the water and mix together.

3. Next, add the water, stirring it around - the mixture will be pretty thick and heavy which is what you are looking for.

4. Leave to rest for 1 hour on the counter - this allows the psyllium husks to absorb all the water and act as a 'binding agent'.

5. Heat the oven to 400 degrees and line a loaf pan with parchment paper (preferably chlorine free) or grease with avocado oil (it has a smoke point over 400F).

6. Spoon the thick, gooey mixture into loaf pan and with clean hands, press the mixture down evenly into the loaf pan and finally sprinkle with oats for a rustic touch.

7. Slide it into the oven for 50 minutes to 1 hour or until your knife comes out clean, then place the pan on a wire rack to cool - if you try lifting it out before it has cooled you might have a Super Seed mess! Meanwhile, whilst the smell of delicious Super Seed Loaf wafts around your kitchen, grab your favorite toppings ready for spreading!

Flapjack Crackerjack (aka Old Fashioned Oat Bars)

PREP TIME:  20 minutes     COOK TIME: 25 minutes 

Nutritional Bites

These flapjacks are so versatile - they are a wonderful carbohydrate/protein food after a workout or sports event to replenish glycogen levels in the body.
The dried fruit is not only a tasty addition but the fibre in the fruit help support out natural elimination rhythms

When I lived in London, I loved eating at this popular health food restaurant in Covent Garden, called 'Food For Thought' where they sold the most delicious and addictive flapjacks. I recently went back to my old haunt and found it had shut up shop - no more flapjacks to be had!  So I’ve done my best to recreate them and I think I’ve come pretty close on the taste. Most importantly, I’m delighted to say that my flapjacks are also dairy free, gluten free, refined sugar free and nut free. Perfect for packing into lunch boxes, for school sporting events, camps and post workouts, or any time you need a delicious protein, fibre and carb refueling snack. Make a double batch because they also freeze really well – you just need to wrap them tightly in parchment paper (preferably unbleached/chlorine free) and slid into a zip-lock bag. 

Ingredients

¾ cup brown rice syrup
¼ cup maple syrup (or honey)
¼ cup coconut oil
½ teaspoon Celtic sea salt
3 ½ cups rolled oats
½ cup sultanas or raisins (roughly chopped) or currants
¼ cup sesame seeds (unhulled – brown, preferably)
1 teaspoon of vanilla extract

Let’s Bake

1. Heat oven to 350F (325F convection) then line a square pan (9x9”) with parchment paper (I find this makes it easier to lift the flapjacks out) or oil liberally with coconut oil

2. Melt the coconut oil, brown rice syrup, maple syrup (or honey) and salt gently in a medium sized pan (not a small pan as there will be room for all those other ingredients) for a few minutes

3. Add the oats, sultanas/raisins/currants, the sesame seeds and vanilla extract mixing around with a wooden spoon until everything is well coated

4. Spoon the flapjack mixture onto the parchment paper and press down hard to make an even layer, using the back of a clean wooden spoon or use your hands. Pressing down is really crucial to holding the flapjacks together, so put some muscle into it!

5. Slip the pan into the oven and cook for 20-25 minutes, or until the top is golden brown

6. Remove the pan and place it on a wire rack to cool for 15 minutes. Then if you have been able to hold yourself back until this point, cut the flapjack into your desired lengths. I hope you doubled up the recipe…!