No Bake Oats, Lentils & Sunflower Butter Bars (Vegan, Gluten-free, Nut-free)

This has to be one of the best recipes I've ever made.  It all started with a desire to increase our plant-based iron intake. After some research, I turned to lentils.  Lentils are a great source of iron, protein, fiber, folic acid, B vitamins, and essential amino acids to name a few.  This no bake recipe inspired me to make a more nutrient-dense version by adding in cacao nibs and chia seeds.  Cacao nibs are considered a "superfood" as they contain high levels of antioxidants, magnesium and other essential minerals.  Chia seeds (another "superfood") have high levels of Omega-3 fatty acids, protein, fiber, antioxidants and other minerals.  Oats get a glowing report too with their protein, fiber, folate and other essential mineral content.  So why not combine them all?

It is hard just to eat one.  Two months and many versions later, here is our current favorite recipe. The chocolate chips were added to encourage the kids to try them as they were a bit reluctant to try the first batch without them (they are so visual!).  We are slowly phasing them out.  Enjoy!

Makes 24 large bars

Ingredients
1 cup dried red lentils, cooked and cooled
3 1/2 cups rolled oats
1 cup sunflower butter
1/2 cup maple syrup
1/4 cup cacao nibs, ground
1 heaping tablespoon unsweetened cocoa powder
2 teaspoons vanilla extract
3 tablespoons chia seed
1/2 teaspoon salt
1/4 cup chocolate chips, optional

Plus...3 tablespoons hemp seed.  We just started adding this in.  It brings out a more nutty flavor while adding even more nutrients.

Directions
Cook, mash and let red lentils cool.  Place parchment paper on large rimmed baking pan (e.g. 11 x 17).  Once cool, add in all ingredients and mix well.  Spread mixture evenly over parchment paper.  A roller works well to flatten the mixture.  Refrigerate for at least 30 minutes and cut.  We think it tastes even better when left overnight.

Chunky Banana Blast Smoothie

I've been reading the book "What's Eating Your Child: The Hidden Connection Between Food and Childhood Ailments," by Kelly Dorfman. It's been an fascinating read teaching me more and more about macronutrients and micronutrients our bodies need.  As I read the chapter about picky eaters and did a quick search of foods high in zinc, I realized my children probably aren't getting enough. While I love lentils and legumes, both good sources of zinc, I have to sneak these foods into their diet.  (Lentil granola bar recipe coming soon!) Fortunately, roasted pumpkins seeds are high in zinc. Unfortunately, 2 out of 3 kids do not like to eat them whole so we tried the smoothie route.  Enjoy!

Ingredients
1 cup plant-based milk
1 cup water
1 tablespoon unsweetened cocoa powder
1 tablespoon sunflower butter
1/4 cup roasted pumpkin seeds
2 frozen bananas (or 2 room temperature with added ice)
1/2 to 1 ounce leafy greens, optional (just enough so they can't taste the greens)

Directions
Place all in a blender or Vitamix.  Blend until smooth.  It's that simple!  I usually divide this into 3 servings.

Ratings
5 out of 5 family members love it!  The kids request this over and over.