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.

Quinoa Banana Muffins (Vegan, Gluten-Free)

What a summer it has been!  After watching the documentary "Forks Over Knives" and the extended interviews we made a renewed commitment to eating as much whole foods and plant-based as possible while decreasing the amount of oils in our diet.  I purchased the cookbook associated with the documentary for some help.  What a great investment.  We've been making delicious foods all summer.  One adult favorite is the Quinoa Tabbouleh recipe.  Delicious!  The kids favorite has to be the Quinana Muffins.  We've adapted it over the past few weeks to better suit our needs and taste buds.  Enjoy our modified version!

Makes 12 muffins

Ingredients
2 cups gluten-free flour (we like 1 cup of millet + 1 cup of Pamela's Bread Mix)
2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon salt (no need to add salt if using bread mix as it contains salt)
1/2 teaspoon ground cinnamon
1 cup mashed banana (about 2 large bananas)
1/3 cup maple sugar
1/3 cup plant-based milk
1/3 cup unsweetened applesauce
2 teaspoons pure vanilla extract
1 cup cooked quinoa, drained and rinsed until cool

Directions
1. Preheat oven to 350º. Line muffin pan.
2. Sift together dry (first 5) ingredients into medium mixing bowl.  Make a well in center of mixture.  Add mashed banana and all wet ingredients to well and mix in the well.  Incorporate dry and wet ingredients until dry ingredients moistened without overmixing.  Fold in quinoa.
3.  Divide mixture evenly between the muffins.  Bake for 18-22 minutes or until toothpick comes out clean.  Allow to cool.

Cookie Pie

Deep dish cookie pie

A friend posted a link to a delicious sounding cookie pie recipe.  Given it's simplicity and her rave reviews I had to try it.  Plus with it being vegan, nut free and gluten free, I could use it for upcoming birthday celebrations at school.  Our first attempt was amazing but a little too sugary for me.  Maybe my taste buds have change with our low sugar, mostly plant-based eating?  I like it just as much with less sugar (although it still has a lot of sugar).  For classroom celebrations, I divide the batter into 2 pie plates or brownie pan so there is enough for everyone.  It isn't as neat looking at the deep dish but it works well for large groups of children.

Ingredients (Updated to be oil free and lower sugar!)
2 cans bpa-free cannellini beans (drained and rinsed) or 3 1/2 cups cooked
1 cup quick or rolled oats
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
1/2 teaspoon baking soda
2 teaspoons baking powder
1/2 teaspoon salt
1 cup date paste
1 cup chocolate chips (we like the Enjoy Life brand of chips)

Directions
Preheat oven to 350º F.  Grease sides of spring form pan (for deep dish) or pie plates with coconut oil.  If using rolled oats, pulse them a few times in a food processor to break them into smaller pieces thus creating quick oats.  Add remainder of ingredients except chips in food processor.  Blend really well.  If using home cooked beans, you may need to slowly add water to get a smooth batter-like consistency.  Mix in chips.  Pour batter into pan.  Cook for 30-35 minutes or until toothpick comes out clean.  Let stand 10 minutes before removing from pan.

Guacamole Bean Dip

Trying to get my oldest two children to eat legumes (a great source of protein, iron, fiber, and other nutrients) has been a challenge lately.  Besides our hummus and chili soup recipe, my previous recipes have been met with resistance.  After some searching, I saw a post about adding beans to foods kids already like.  This is a challenge since they don't seem to like the same foods most of the time.  Since two of them love guacamole and all three like salsa, I gave it a whirl.  While I was skeptic as I puréed another round of beans, the kids devoured the entire pie plate of dip with chips (I may have helped a bit).  Since one child does not like guacamole I put it on half the dish.  What a great dish to come together on Cinco de Mayo!

Ingredients
1 15 ounce can canellinni beans (Eden Organic is bpa free) or 1 3/4 cups cooked
1 teaspoon lemon juice
1 teaspoon salt
Guacamole (we love Wholly Guacamole), to taste
Pico de Gallo or salsa, to taste

Directions
(Drain and rinse canned beans.) Purée cooked beans in blender or stick blender adding in lemon juice and salt.  Spread onto serving dish.  Layer guacamole on top.  Sprinkle with salsa.  It's that simple!

Ratings:
5 out of 5 family members love it!

More Mushrooms Please

Mushroom Broccoli Medley

After reading an article that came across my newsfeed about an acronym to help remember the most nutrient-dense and health-promoting foods, GOMBBS, I had to do more reading.  Basically, Greens, Onions, Mushrooms, Berries, Beans and Seeds should be in our diets daily and be a large portion of our diet.  As a family, we were doing pretty well.  Thanks to a friend who had recommended Victoria Boutenko's work on green smoothies, we were doing well with our greens.  In fact, we were doing fine in all areas except mushrooms.  So far, here are our two favorite recipes.  Enjoy!

Stir-fried Mushrooms and Broccoli (with steamed brown rice) 
Adapted from Cook's Illustrated
Serves 2-3 as main dish

Ingredients
2 tablespoons coconut aminos or light soy sauce
1 tablespoon rice wine vinegar
1 teaspoon granulated sugar or sugar substitute
1/2 teaspoon red pepper flakes
2 tablespoons expeller pressed canola oil
1 8 ounce container mushrooms, chopped
8 ounces broccoli or 2 heads of bok choy, chopped
4 scallions, white & green parts, chopped
3 medium cloves garlic, minced

Directions
In a small bowl, mix aminos/sauce, vinegar, sugar, red pepper flakes, and 1 tablespoon water; set aside.  Heat large 12-inch skillet over high heat until really hot, about 4 minutes.  Very carefully swirl 2 tablespoons oil in pan coating it evenly.  Fry mushrooms (and broccoli, if using) flipping frequently until desired texture (4 minutes or more).  Add scallions (and bok choy, if using) and cook 3-4 minutes longer.  Making a well in the center of the pan, add garlic plus 1 teaspoon oil.  Cook for a few seconds then mix into vegetables.  Stir in sauce mixture and reduce for about 15 seconds (until liquid is reduced by half).  Serve with rice.

Ratings:
5 out of 5 family members love it!  The children like it best with mushrooms only or the mushroom/broccoli combination.  The adults like it best with the mushroom/bok choy/scallion combination.  It tastes great without the sugar but the children like it best when it is included.  To serve a family of 5, I make two separate sauce mixtures, cook the 1st batch for the kids, rinse the pan out with water and make the adult batch second.


Glazed Mushrooms
Adapted from All Recipes
Serves 2-3 as side dish

Ingredients
1 8 ounce package mushrooms, chopped
1-2 tablespoons Earth's Balance Buttery Spread, Soy Free
2 garlic cloves, minced
2 teaspoons coconut aminos or light soy sauce
Ground pepper, to taste

Directions
Melt buttery spread in skillet over medium heat.  Add mushrooms, cook, and stir until softened about 5 minutes.  Stir in garlic and cook 1 minute.  Add in aminos or soy sauce and cook until liquid is mostly evaporated (about 4 minutes).  Add pepper to taste.

Ratings:
5 out of 5 family members love it!  Buttery yumminess!

Bonus Green Smoothie Photos

Green Smoothies!

A straw works best at this age.

A great weekend morning snack, the kids prefer them after school during the week!

Sunflower Butter

Sunflower Butter

The struggle to find a sunflower butter we like, was "safe" (not processed with other allergens), and low or no sugar added led us to make our own.  We get our sunflower seeds from Trader Joe's (after verifying that it was not processed with other nuts or peanuts).  For a $1.99 per pound, why not?  I was excited to use the Vitamix but had to abandon after 4 failed attempts.  As of now, the food processor is our tool of choice.  We add flax seed oil to our butter in an effort to bring balance to sunflower seeds which are high in Omega-6 fatty acids. There are a lot of great resources out there about understanding why Omega-3 and 6 fatty acids are essential for good health.  Here is a good one for starters (Omega-3/6 ratio).

Ingredients:
1 16 ounce bag of roasted, unsalted sunflower seeds
1/4 cup flax seed oil
1 teaspoon salt
1 tablespoon agave nectar or maple syrup (optional)

Directions:
Process sunflower seeds in food processor for 1-2 minutes.  Slowly drizzle in flax seed oil.  Add sugar and salt.  Continue to blend until desired consistency, maybe 1-3 minutes more.  It's that simple!