healthy snack

Food Friday: Carrot Apple Muffins

muffin.jpg

Working from home this week I wanted something healthy but hearty to grab as a snack. These muffins were the perfect choice and very easy to make. They are gluten free, dairy free and egg free (if you are looking for any of that!), made in one bowl and found on one of my favourite food blogs - minimalistbaker.com. The hubby likes them as well which is a win.

January is usually used as a reset month for many. I like to look at it as time to refuel and a time to examine how balanced my food choices are, not a time to limit or starve myself. These muffins are a great balanced snack.

Ingredients:

  • 1.5 tbsp ground flax seed + 4 tbsp warm water

  • 1/4 cup olive oil

  • 1/3 cup mashed ripe banana (about 1 banana)

  • 1/4 cup maple syrup

  • 1/2 cup unsweetened applesauce (or finely grated apple)

  • 1/2 cup brown sugar

  • 1/2 tsp sea salt

  • 1 1/2 tsp baking soda

  • 1/2 tsp ground cinnamon

  • 1/2 cup unsweetened non-dairy milk (I used soy)

  • 1 heaping cup (packed) grated carrot (finely grated)

  • 2/3 cup gluten-free rolled oats

  • 1/2 cup almond flour/almond meal

  • 1 heaping cup gluten free flour (don’t forget the xanthum gum if required)

  • 1/4 cup raw walnuts (chopped)

  • 1/4 cup raisins (optional)

Directions:

  1. Mix ground flax seed and water together in a small cup and let sit to create “flax eggs” - a slightly goopy texture.

  2. Preheat oven to 375F and prepare muffin tin with liners (or lightly grease them).

  3. Add flax egg mixture, mashed banana, maple syrup and olive oil to a large mixing bowl and whisk to combine.

  4. Next add applesauce, brown sugar, baking soda, salt, cinnamon, and whisk to combine.

  5. Add almond milk and stir.

  6. Add grated carrot and stir.

  7. Add oats, almond flour/meal, and gluten-free flour blend and stir. Add raisins here if using and stir.

  8. Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).

  9. Bake for 32-36 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey. Better to over-bake than under-bake to make sure the centre is cooked through.

  10. Remove from oven and let them set in the pan for 15 minutes. Then flip on their sides still in the pan to let cool completely. (If you try to unwrap them too quickly, they have a tendency to stick to the wrappers.)

  11. Once cooled, store in a container or bag at room temp to keep fresh. Freeze after that to keep fresh.

Enjoy!

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