100 g Medjool dates
40 g dried raisins
30 g coconut flakes ( you can add more if you want )
1 tbsp gluten free steel cut oats
1 tbsp vegan chocolate chips
Combine dates, coconut flakes, gluten free steel cut oats in food processor, add raisins, quick pulse. Scrape the dough mixture on unbleached non-stick baking paper, add chocolate chips press evenly, and chill for an hour before serving.
Number of servings: 4
Calories 186 Carbs 33 Fat 6 Protein 2 Chol 0 Fiber 4
EASY HEALTHY VEGAN BLACK QUINOA, BERRY AND CHIA SEED ENERGY BAR TOPPED WITH CRANBERRIES AND DARK CHOCOLATE RECIPE
- 1/2 cup of quinoa
- 2 tbsp of chia seeds
- 1 cup of frozen berries
- 12 dates
- 1/3 cup dried cranberries
- 2 bits of dark chocolate
This energy bar is rammed with goodness! Not only is it the quinoa a complete protein, meaning that it contains all of essential amino acids the body cannot synthesize from other sources, but it also has the highest iron content of any grain! Additionally it is rich in essential amino acids and vitamins A, B2 and E and is an excellent gluten free alternative to other grains. I get mine from the wonderful people at Real Foods. The dates and berries are full of vitamins and dietary fibre and keep the whole bar stuck together. And well, the chocolate is a little happiness booster, filled with antioxidants and caffeine to get you pumped up and ready to go :)
And the best point is they are so easy to make! Start off with rinsing the quinoa in cold water, then bring to the boil and let it simmer for approximately 15 minutes, drain and set aside to cool (if you have the time, let it cool in the fridge overnight). Next step is the base: throw the chia seeds, berries and dates into the food processor and blend till its a gooey sticky red mess. I like to add apple sauce and vanilla for extra flavor. In a bowl mix most of the dried cranberries with the black quinoa and red mess. Spread the mixture on a sheet of baking paper, it should have a fairly dense consistency. Bake at 190 C/fan 170C/gas 5 for thirty minutes, depending on the thickness of the energy bars. Once crispy, remove from oven and cut into portions. Now’s the time to melt the dark chocolate in a small saucepan and cover each bar liberally, then sprinkle chopped dried cranberries on top while the chocolate is still warm. Let the whole thing cool et voilà! Enjoy as a workout snack, a posh biscuit or a lunchbox snack.
Enjoying homemade coconut butter with vanilla <3
I love raw food, and I think raw chocolate is something perfect.
raw + chocolate = perfection!
It is raw, vegan and organic!
The Raw Chocolate Company sent me 6 chocolates for review. :)
You probably know that chocolate can be full of amazing anti-oxidants, nutrients and minerals. Bad production methods destroy most of these, The Raw Chocolate company makes their chocolate on low temperature this preserves as many of nutrients as possible, plus they add some really supreme ingredients!
What goes into chocolate;
” Raw cacao
Un-roasted and minimally processed, our cacao contains more than 300 nutritional compounds, and is high in anti-oxidants, essential minerals and feel-good neurotransmitters like serotonin.
Cold pressed virgin cacao butter
With its silky smooth texture and rich luxurious chocolatey scent, cacao butter won’t raise your cholesterol levels like other fats, is less likely to cause weight gain compared to refined or hydrogenated oils, and also provides essential fatty acids.
Derived, a little surprisingly, from the birch tree, wholly natural Xylitol offers all the sweetness of common sugar with 40% fewer calories. With a low GI, Xylitol is considered suitable for diabetics and hypoglycaemics and has also been given a thumbs up by dentists for its kindness to teeth. ‘The Darker Side of Delicious’ range is sweetened with Xylitol.
Added to our chocolate for their sensuous aroma. “
Organic Vanoffe - for me it is like heaven sent, everything I need from chocolate; it is tasty, creamy and sweet. I think that is due to the Lucuma! Yummy . Really buy this chocolate, Vanoffe is ”your new best friend”.
Organic fairtrade raw chocolate pitch dark - It is bitter and dark, if you love dark chocolate = this is your new favorite! Be sure to buy it!!
Vanoffe dark - in my top 3 :) I have to say it is a little bit bitter than vanoffe but I love it.
Raw chocolate + goji berries & orange - Great, you can feel real orange with little bit of goji berries. For me it’s fresh and really citrusy.
Dark raw chocolate with mint & xylitol - yum yum yum I love mint and this is like healthy ‘after eight’ chocolate. I really know a lot about mint and this is something perfect yummy dark chocolate + mint delicious!!
Dark raw chocolate with orange & xylitol - I don’t know why but I love orange + goji more. It is tasty, bitter and really dark chocolate.
My Top 3:
2.Raw chocolate + goji berries & orange
You can get other amazing products from them like raw chocolate mini, organic cacao nibs, organic acai powder, goji berries, organic cacao powder, chia seeds, raw lucuma powder, organic hemp protein powder, organic coconut palm sugar, bee pollen and much much more!
You can find out more about them :
Ingredients for 5 servings (1serving = 1whole eggplant):
5 small eggplants, halved
5 medium mushrooms(champignons), chopped
1/3 cup brown rice
1 small carrot, grated
1 onion, diced
some parsley and dill, chopped
sea salt to taste
1/3 tsp ground pepper
1/4 tsp ground coriander
1 tbsp oil
Scoop out the inside of each halved eggplant.
Roughly chop up the removed flesh and place it in a bowl for later.
Heat the oil in a medium pan. Add diced onion, chopped mushrooms, grated carrot, brown rice, sea salt, pepper and ground coriander. Sauté for 5 minutes then add 1/3 cup of water and cook until all water is absorbed.
Add chopped parsley and dill.
Add all the cooked ingredients above in the bowl where you put the chopped eggplants. Mix together then stuff the eggplants. About 2-3 tbsp per halved eggplant.
Cover an oven tray with some parchment paper. Place the eggplants. Cover the eggplants with aluminum foil. They will cook faster this way. Cook for 40 minutes.
Serve with garlic sauce on top!
Ingredients for garlic sauce – vegan:
4 garlic cloves, mashed
a pinch of sea salt
1/2 tbsp unrefined oil
4 tbsp water
the inside of a small, soft tomato, mashed
Mix all ingredients above.
Ingredients for garlic sauce – vegetarian:
4 garlic cloves, mashed
a pinch of sea salt
4-5 tbsp low-fat yoghurt or cream
Mix all ingredients above.
Kale Salad with Toasted Coconut & Sesame Oil
makes 4 servings
1/3 cup extra-virgin olive oil
1 teaspoon toasted sesame oil
2 tablespoons shoyu, tamari or soy sauce
3 1/2 cups shredded lacinato kale (ribs removed)
1 1/2 cup unsweetened large flake coconut
2 cups cooked brown rice
Preheat oven to 350F degrees. In a small bowl, whisk together the oils with the shoyu. In a large bowl, toss the kale and coconut with about two-thirds of the dressing.
Spread the kale evenly across two baking sheets and bake until the coconut is nice and golden and the kale is wilted, tossing once or twice along the way about 12-18 minutes.
Remove from oven and transfer the kale mixture to a medium bowl. Take a taste of the mixture and if it needs more dressing add some and toss. Place the brown rice on a serving platter and top with the tossed kale. Serve warm.
1tbsp light olive oil
75g (3oz) onion, finely chopped
175g (6oz) carrots, diced
150g (5oz) parsnips, thinly sliced
½ tsp ground coriander
800ml (1⅓ pints) light stock
350g (12oz) cooked beetroot (not in vinegar), sliced
4tsp fresh dill, chopped
4tbsp soya yogurt
2tbsp walnut pieces (optional)
Heat the oil in a large saucepan and sweat the onion, carrot and parsnip for 5 mins until it starts to soften. Add the coriander and cook for a further 2 mins.
Add the stock and beetroot. Bring to the boil and then simmer for 20 mins, adding 2 tsp of dill for the last 2 or 3 mins.
Cut the pomegranate in half and extract the juice using a lemon squeezer. Blend the soup and add the juice to taste (up to 4 tbsp).
Garnish with the yoghurt, walnut pieces and remaining 2 tsp chopped dill. Serve with walnut bread or granary or rye rolls (bread is optional and not included in calorie/fat count).
1 cup cooked beans, rinsed and drained
1/2 cup whole wheat breadcrumbs ( add more if you need )
1/2 small red onion, finely chopped
1 medium shredded carrot
1/2 tsp chili powder
2 tsp garlic powder
1 tsp dried celery
1 tsp black pepper
1 tsp salt
1 tsp natural seasoning
Combine all ingredients in a bowl, add them to food processor, mix it. Put mixture in a bowl and squish with your fingers to get it all to mash together. Add more breadcrumbs if needed. Form into patties, put them on a baking paper and bake on one side for 15-20 minutes without moving or turning it, and 10 minutes on other side ( 180 °C ). Serve with swiss chard like I did or anything you like. :)
Top 5 reasons to choose organic
The day before you start, dramatically reduce your intake of caffeine, sugar, wheat, dairy, and alcohol. Eat light, focusing on raw greens, steamed vegetables, legumes, beans, and raw nuts.
Wake up with yoga. Ease into your first day with a bedside series of cat and cow stretches, alternately arching and flexing your spine to wake up your body.
Sip lemon water. To stimulate the bowels and detox the liver, drink a cup of hot or room-temperature water spiked with the juice of half a fresh lemon. Make a pitcher of lemon juice and filtered water (use the juice of half a lemon for every 8 ounces of water), and drink a glass every hour throughout day. If you want a little sweetness, add a bit of stevia. Substitute green tea as a gentle source of caffeine to help avoid energy slumps and caffeine withdrawal headaches; studies also show it’s rich in compounds that boost liver detoxification.
Have a light breakfast of steamed vegetables. “A main goal of detoxing is to reduce inflammation,” says Mark Hyman, MD, author of The Detox Box. “That involves removing the most common triggers for inflammation, like sugar, dairy, gluten, caffeine, alcohol, trans fats, and processed foods.” Carrots, sweet potatoes, zucchini, and kale have a sweet taste that’s surprisingly satisfying for breakfast.
Mix up a big dandelion salad (see the recipe for Detoxifying Dandelion and Bitter Greens Salad with Lemon-Tarragon Vinaigrette). “Dandelion and other bitter greens are rich in phytochemicals that boost the liver’s capacity to eliminate toxins,” Hyman says. Have a 2-cup serving of salad for lunch, and store the leftover salad and dressing separately in the fridge. You’ll need them later.
Go for a walk. After lunch, head outside for a brisk walk or gentle hike, to get your blood and lymphatic fluid circulating.
Sweat it out with a steam or sauna. “As you’re cleansing your body, you’re stirring up a lot of toxins,” says Schoffro Cook. “You want to get these out of your system as quickly as possible.” Saunas encourage perspiration, sending toxins out through the skin, the body’s largest detox organ, says Haas. Most gyms, community recreation centers, and YMCAs have saunas or steam rooms; or check your local spa if you’re feeling extravagant. If you don’t have access to a sauna or steam room, relax in a hot bath with Epsom salts.
Take a nap. After your sauna, take a short nap, or rest quietly and check in with your body. Do you notice any subtle changes in your digestion? “When you take a break from wheat, sugar, and dairy, you may notice differences in bloating, gas, or stomach sensation almost immediately,” says Jamieson.
Write and reflect. Make notes in a journal about what you’re thinking and feeling. Are you angry with someone? Do you feel sad? Was it surprisingly painful to give up your morning muffin? “Toxins do’t exist only in the body,” says Natalia Rose, author of The Raw Food Detox Diet. “It may be that you have some poisonous thoughts or emotions to cleanse as well.”
Eat a light supper. Start with another dandelion salad, followed by 1 to 2 cups of steamed spinach or collard greens, topped with 1/2 cup cooked lentils or 1 tablespoon of raw nuts, and a dash of cayenne pepper.
Spend a quiet evening. Choose an after-dinner activity that feels soothing: knit, paint, or read.
Prepare for sleep. Sip a cup of chamomile tea, and quietly reflect on your day. Note your observations in your journal. What emotions came up when the world was quiet around you? See if you can find a message or inspiration for the day.
Drink your fiber. Before retiring, take 1/2 to 2 teaspoons psyllium seed dissolved in 1 1/2 cups warm water to keep the bowels moving.
Repeat Saturday’s wake-up routine. Start the day with cat and cow stretches, followed by hot lemon water, dry brushing, and a warm shower.
Try asparagus for breakfast. Include it in medley of steamed vegetables.”Asparagus is rich in folic acid, which is key in the production of glutathione, an enzyme that boosts detoxification,” Hyman says.
Meditate. Recent studies show that meditation lowers stress, decreases rumination, and promotes forgiveness. If you’re new to meditation, try it for 5 to 10 minutes; if you meditate regularly, try 20 to 30 minutes. Make notes in your journal of anything that comes up. Check out
Lunch on dandelion salad and a steamed artichoke. Artichokes are rich in compounds that boost liver function, Hyman says. Check out the recipe for
Perfect Steamed Artichokes.
Take a walk or gentle hike. It’ll boost blood flow and help keep the bowels moving.
Indulge in a massage. Deep tissue work that improves circulation and stimulates the lymph system is ideal for transitioning out of your detox. If a professional massage doesn’t suit your budget, go to
Rest and reflect. Take a short nap, and write in your journal.
Take a light meal. For dinner,have a dandelion salad topped
with avocado and crumbled nori. “Sea vegetables are a wonderful source of minerals that help alkalinize the body,” Hyman says. “That’s important, since most people are too acid, from gluten, sugar, and toxins in food.”
Luxuriate in a warm Epsom salts bath. The body absorbs magnesium from Epsom salts, which helps relax the muscles and detoxify the lymphatic system, Schoffro Cook says.
Prepare for restorative sleep. Take your psyllium seed, meditate for 15 minutes, then curl up with a cup of chamomile tea and your journal. What did you learn over the weekend? What new habits do you want to continue? Make notes of three life lessons to take away from your weekend, and drift off to sleep.
Your First Day Back
Ease into the day. You may feel tired, and might be experiencing symptoms of withdrawal from caffeine, food additives, and other toxins, says Hyman. Take the morning off, if possible; if not, take it easy. Make time for another Epsom salts bath and take a walk if your bowels need a little help to get moving.
Meditate on new habits.
Think about where you can modify your established routine to add more healthful habits. Could you commit to adding a big green salad every day, or a 15-minute meditation session? Can you substitute green tea for coffee, and stevia for sugar? “Simple changes add up fast,” says Schoffro Cook. “And those changes are the ones that make a lifelong difference.”