Healthy Homemade Snacks

Today I spent the day baking healthy snacks with my sister.  I purchased all organic ingredients and tried out a few new recipes.  I love Larabars but they can get quite expensive so I tried to make my own, they actually turned out pretty good.  When I was in San Francisco last month a bought roasted kale, it was a yummy and healthy snack packed with nutrients and very easy to make.

Homemade Energy Bars

Homemade energy bars are simple and easy to make with just a couple of natural ingredients. Most pre-packaged snack bars, granola bars and power bars are full of sugar, high fructose corn syrup, soy, dairy, glycerin and other refined ingredients. By making your own bars, you can also adjust the nutrition and flavor. For example, you can choose between raw and roasted nuts. Raw nuts retain their digestive enzymes and wholesome, earthy taste while lightly roasted nuts have an enhanced nutty flavor that some people prefer. You can also adapt the ingredients in these bars to create your own delicious flavors of fruit, nut and spices. Buy organic when possible.

Chocolate Coconut Energy Bars

Ingredients:

1 cup dates, pitted, whole

½ cup raw almonds

¼ cup raw walnuts

2 Tablespoons unsweetened shredded coconut

2 Tablespoons raw cacao powder

Directions:

1. Put the dates into a food processor and blend into a coarse, chunky paste.
2. Add the nuts and blend until coarse – you should still see nut pieces.
3. Transfer to a bowl and mix in the shredded coconut and cacao powder.
4. Take a handful of the mix and press it very tightly in your palm, squeeze it together in a ball until it sticks, then begin to form it into a 2 inch roll.
5. Press the roll onto a baking sheet and form into a bar. Lightly dropping it onto the sheet and turning will help to form a flat surface on each side of the bar. Press the ends gently with the palms of your hands.
6. If you choose, roll the bar in coconut to keep them from sticking together when stacked. Or simply cover with plastic wrap and store in the refrigerator until ready to pop into a lunch box, purse or back pack!

Makes 6 bars

• You can use the basic ratio of 1 cup of unsweetened dried fruit (dates, raisins, apricots, cherries, etc.) to ¾ cup of nuts or seeds (almonds, walnuts, pecans, pistachios, cashews, sunflower seeds, pumpkin seeds) to create your own flavor base.
• When using fresh fruit, like kiwis and bananas, increase the ratio of nuts to dried fruit making it 1 cup to 1 cup. These bars are stickier, so put them in a “warm” oven for 1 hour to dry them.

Roasted Kale Chips

Kale is one of the healthiest foods around. It's full of vitamins A, C and K, and it is a great source of manganese, calcium and iron. It also has no cholesterol and offers a nice serving of fiber and protein.
The problem is kale is much tougher than other leafy greens, like swiss chard, collard greens and spinach. Hence, it isn't as versatile for cooking. It doesn't work as well in salads or sauces, for example, as spinach or swiss chard.
That's probably also why most recipes for kale are for soups or stir fries. This recipe breaks that mold. The kale comes out of the oven crispy and salty, giving it an almost fried-like texture. The result is a great way to get kids (and grown-ups alike) to eat this uber-nutritious vegetable.

• 4 cups firmly-packed kale
• 1 Tbsp. extra virgin olive oil
• 1 tsp. good-quality sea salt

Preheat oven to 375 degrees F. Wash and trim the kale: Peel off the tough stems by folding the kale leaves in half like a book and stripping the stems off. Toss with extra virgin olive oil. Roast for five minutes. Turn kale over. Roast another 7 to 10 minutes until kale turns brown and becomes paper thin and brittle. Remove from oven and sprinkle with sea salt. Serve immediately.

Mushrooms contain powerful health benefits

I read this article online today and thought I'd share it with you.  Its about mushrooms, and I LOVE mushrooms!  There is also a great recipe at the end of this article using portobello mushrooms.

The humble mushroom should be viewed as having more of a health benefit than originally thought, says the group project leader of research into the fungus at the University of Alberta.

After reviewing the findings of more than 60 existing studies that explore the nutritional aspects of mushrooms, a team of dietary students concluded that overall they have some powerful health benefits, says Kaila Hauck, a fourth-year student at the university.

Mushrooms were first discovered millions of years ago, and served as a food source for prehistoric humans. Throughout history, they've been valued by various cultures for their medicinal qualities.

There are between about 700 and 2,000 known species.

"One of the most significant health benefits is the potential role played in inhibiting different types of cancer tumours," says Hauck. "In fact, mushrooms provide more selenium than any other fruit or vegetable."

Selenium contains a compound that is believed to decrease the incidence of some human cancers.

In addition, Hauck says, the studies show that mushrooms also contain antioxidants, which are known to help reduce the risk of heart disease, various cancers and other chronic diseases.

They also contain anti-inflammatory compounds similar to those in over-the-counter painkillers.

Here is a recipe for a light lunch that combines bacon, lettuce and tomato topped with baked portobello mushrooms instead of bread.

Mushroom Bacon Salad

4 slices bacon, halved

4 large fresh organic portobello mushrooms, stems removed

15 ml (1 tbsp) organic olive oil

5 ml (1 tsp) dried basil

1 ml ( 1/4 tsp) each salt and pepper

60 ml (4 tbsp) crumbled chevre

1 large organic tomato, sliced into 4 thick slices

500 ml (2 cups) mixed organic greens (mesclun, arugula, baby spinach)

50 ml ( 1/4 cup) slivered red onion

30 ml (2 tbsp) balsamic vinaigrette

Chopped fresh basil (optional), for garnish

Place bacon in a single layer on one end of large rimmed baking sheet lined with parchment paper. Bake in a 220 C (425 F) oven for 3 minutes.

Meanwhile brush mushrooms with oil. Remove baking sheet from oven and place mushrooms, stem side down, on opposite end of baking sheet from bacon. Bake for 4 minutes. Then remove baking sheet from oven again and turn mushrooms over so that they're stem side up.

Sprinkle mushrooms evenly with basil, salt and pepper. Top each mushroom with 15 ml (1 tbsp) of the goat cheese and a slice of tomato. Return all to oven for 4 to 5 minutes longer or until mushrooms are soft and bacon is cooked.

Meanwhile, toss greens and red onion with vinaigrette.

Drain bacon on paper towel. Place each mushroom on an individual salad plate. Top each with 2 slices of bacon. Spoon salad mixture on top. Sprinkle with fresh basil, if desired, and serve while warm.

Makes 4 servings.

Tips: Substitute 8 thin slices of pancetta for 4 slices of bacon. It cooks faster so just bake it with the mushrooms for 6 to 8 minutes or until crisp. Pancetta is Italian bacon that is not smoked and is available in the deli section of the grocery store.

Savory Squash Soup

OK...here we go, the start of Meatless Mondays. Every Monday I will be posting a new recipe, please send me your favorite recipe to share. This is one of my signature dishes, I get asked to make this soup all the time, I hope you enjoy it as much as I do. For those of you that don't want to use cream, leave it out...but we all know a little cream makes everything taste better!

Serves 4

* use organic and local when possible

Ingredients

• 3-3/4 pounds Pumpkin or butternut squash
• 1 each (1-3/4 pounds) Acorn squash
• 6 tablespoons (3/4 stick) Unsalted butter
• 1 each (4 ounces) White onion peeled, trimmed, and finely diced
• 1/2 teaspoon Kosher salt
• 1/8 teaspoon White Pepper, freshly ground
• 1/4 teaspoon Nutmeg, ground
• 1/4 teaspoon Ginger, ginger
• 1/8 teaspoon Cardamom, ground
• ¹/2 teaspoon Cinnamon
• 1 tablespoon Brown Sugar
• Juice of 1/2 lemon
• 4 cups Organic Chicken stock or vegetable stock
• 1 cup Heavy cream
• 1 sprig Rosemary, fresh

Instructions

1. Preheat the oven to 350 degrees F.
2. Cut each squash in half and discard the seeds. Brush cut sides with 2 tablespoons of melted butter. Season with salt, pepper, and nutmeg. Arrange squash cut side down on rack placed in baking tray, bake until tender, 1 1/2 hours. Cool, scoop out insides of the squash, and puree the flesh in a food processor. Reserve. (Yield 4 cups)
3. In a medium stockpot, melt the remaining 4 tablespoons of butter. Over low heat, sweat the onion. Do not allow it to brown. Add the pureed squash and cook over very low heat until heated through, stirring occasionally. Do not allow it to bubble up. Season with the salt, pepper, ginger, cardamom, cinnamon, brown sugar and lemon juice.
4. Pour in the stock and bring to a boil, still over low heat, stir often. Cook 20 minutes.
5. In a small saucepan, heat the cream with the rosemary sprig. Remove the rosemary and pour the cream into the soup. Transfer to a blender or food processor and process, in batches, for 2 or 3 minutes. Adjust the seasoning to taste.
6. To serve, ladle the soup into heated bowls and enjoy!