No-Bake Muesli Energy Bars with Almond Butter

no bake granola bars with pumpkin seeds

It’s a gorgeous day here – blue skies, breezy, warm but not hot, and no humidity. I’ve gone for a bike ride, bought strawberries at the farmers market, picked up my books from the library, walked about, and now I’m blogging and eating maca chocolate. In other words, utter perfection. Let all summer days be like this, says I!

I’m almost finished my program at the Canadian School for Natural Nutrition, and admittedly that’s why you haven’t seen many blog posts in recent months. But this beautiful day just sang to me and said, Emily, steal away a few moments and write something on the blog. So here I am.no bake granola bars with pumpkin seeds 3

This part of July is where summer really kicks into a higher gear. The farmers’ market is starting to show its colours – spring rhubarb is still available, but the strawberries are there, and soon I’ll see peaches, tomatoes, corn, and zucchinis overflowing on the tables. My own little farm here (I use the term ‘farm’ extremely loosely) has thus far produced 2 blueberries, 4 raspberries, and some purple podded peas. A tiny harvest, but a satisfying one. I can see the raspberries slowly turning from that light pinkish colour to the deeper red, so soon I’ll return to that glorious time when there are raspberries to eat every day when I come home from work.

It’s a nice time to be alive, isn’t it?

no bake granola bars with pumpkin seeds 2

To keep your energy up through the biking, walking, jam-making, hammock-reading, blueberry-picking, running, mowing, weeding, harvesting, swimming, kombucha-drinking, or whatever you have on the go this summer, whip up some of these energy bars (finally, I’m getting to the recipe!). They’re simple, offer protein, fibre, and healthy fat, and you can make them either as energy balls/bites or just press them into the pan and make granola bars. They’re best right from the fridge (structural integrity relies on the coldness of the coconut oil), but if you don’t mind eating them more as a melted crumble, tote them to the beach! Why not?

And of course, they require no oven, so the only breeze and warmth you feel will be that of the summer sun, wafting through your open windows.

Happy July!

No-Bake Muesli Energy Bites with Almond Butter

Recipe Notes: option for gluten-free (use gluten-free oats), option for plant-based (maple syrup instead of honey), dairy-free, egg-free, wheat-free

Ingredients:

  • 1 and 1/2 cups muesli (basically oats with a bit of dried fruit added – plain rolled oats are fine too)
  • 1/2 shredded coconut
  • 1/2 cup sunflower seeds or pumpkin seeds
  • 1/4 cup dried cranberries or raisins
  • 1/2 cup dark chocolate chips
  • 3 tablespoons raw honey or maple syrup
  • 1/4 coconut oil
  • 1/4 cup almond butter
  • 1/4 teaspoon sea salt or himalayan pink salt
  • 1 teaspoon vanilla extract
  • optional: sprinkle of ground cinnamon

Instructions: 

  1. Whirl the muesli, coconut, seeds of choice, chocolate chips, and dried fruit of choice in your food processor until you’ve turned it into very small bits, or almost flour. The dried fruit will remain in larger pieces – this is totally fine. The chocolate might also stay in bigger chunks – also totally fine, and in fact, quite delicious.
  2. Dump this mix into a large bowl.
  3. In a small sauce pan and over very low heat, gently whisk together almond butter, raw honey, coconut oil, pink salt, and vanilla extract until smooth and a bit pourable.
  4. Pour over the dry mix and stir until all dry parts are well coated and mixture holds its shape when squeezed into a ball.
  5. Roll into balls or press into an 8×8 pan and store in an airtight container in the fridge. For best shape, eat right from the fridge or keep cool.

© Eat Well, Live Vibrantly


Classic Raisin Molasses Bran Muffins – v, gf

classic molasses raisin bran-muffin vegan gluten free

I love bran muffins. It’s something that I easily forget when I’m busy stuffing chocolate chips into every recipe I make, but a trip to Virginia last weekend (Virginia has nothing to do with bran muffins, per se, except that I was there when I remembered how delicious bran muffins are) reminded me that the moist, plump raisin, molasses-y taste of a well-made bran muffin can’t be beat.

And I should emphasize the well-made part.

I used to work at a bakery that made an awesome raisin bran muffin, and while I can’t quite remember the recipe, I do remember the ingredients and what the batter looked like, so when trying to find a recipe template, I had some land marks to follow.

classic molasses raisin bran-muffin vegan gluten free

There are a few stages to making a bran muffin batter, but don’t be worried. You just need to have a few different bowls going, and then eventually you condense them, bowl by bowl, until you have a lovely muffin batter. Note that this batter keeps really well in the fridge, so if you wanted to double it and bake half later in the week, go for it. In fact, part of me almost thinks the batter is even nicer AFTER sitting in the fridge a bit, but I have no scientific evidence to back that up.

These muffins bake up really nicely with a beautiful round dome top (important for me in a muffin – what’s with those gluten-free muffins that sometimes look like they’ve been frightened and are jumping in different directions out of the muffin tin?). They are extra delicious with some coconut oil or vegan butter.

Bran muffin luxury!

classic molasses raisin bran-muffin vegan gluten free

Moist Raisin Molasses Oat Bran Muffins – v, gf

  • Author: Emily Joldersma R.H.N., inspired by Mom’s Bran Muffins original recipe at The Moveable Feasts blog
  • Recipe Notes: vegan, gluten-free, nut-free, soy-free

Ingredients:

  • 1 cup oat bran (not sure if you can’t find certified gluten-free, but that will be necessary to make these strictly gluten-free)
  • 1 cup almond milk
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon baking soda
  • 2 tablespoons ground chia seeds + an additional 4 tablespoons almond milk (your chia egg)
  • 1/3 cup melted coconut oil
  • 1/3 cup fancy molasses (or go hard with blackstrap, though I haven’t tested this – apparently fancy molasses is difficult to find organic and non-GMO)
  • 1/4 cup + 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup gluten-free flour (I used Bob’s Red Mill; if you like, you could also substitute a nice kamut or spelt flour too)
  • 1 teaspoon baking powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon xantham gum, optional but recommended
  • 1/2 teaspoon sea salt/Himalayan pink salt
  • 1 1/4 cups raisins, plumped

Instructions:

  1. Plump raisins by putting them in a small bowl and covering them with warm/boiling water. Easy peezy. Before adding them to the batter, you’ll just drain off the water.
  2. Preheat oven to 350F.
  3. In a small bowl, whisk together almond milk and apple cider vinegar. Let stand for 5 minutes, then add the baking soda, chia, additional almond milk, and oat bran.
  4. In a large bowl, mix together the melted coconut oil, molasses, maple syrup, and vanilla.
  5. In a medium bowl, sift together gluten-free flour, baking powder, cinnamon, xantham gum, and salt.
  6. Now we start the combining:
    1. Add the milk/bran mix to the oil/molasses mix and whisk well.
    2. Add the flour mix to the liquid mix and stir until combined.
    3. Add raisins to the batter.
  7. Scoop batter into a prepared muffin tin (either lined with paper cups or lightly greased with oil).
  8. Bake for 18-24 minutes, or until tops spring back when gently pressed.
  9. Let cool and then try a few! They freeze really nicely and will keep on the counter for 2 to 3 days, I would think. But freezing is probably best.

© Eat Well, Live Vibrantly

 


Homemade Muesli Breakfast Cereal with Banana Chips and Raisins

homemade muesli with blueberries

I lived in Granada, Spain for about 6 weeks after my second year of university, and for the entire time, I subsisted (for breakfast) on Fruta y Fibre cereal, purchased from a nearby department store that had a grocery chain in the bottom. It was basically flaked wheat cereal with dried fruit and banana chips, and I topped it with soy milk, which at the time was the only non-dairy milk I could find.

To this day, the taste of that kind of cereal brings back this feeling of summer (it was HOT there) and more particularly, summer mornings when you weren’t sure what the day would hold, you knew there was going to be adventure, and your breakfast was something you really looked forward to. Breakfast was the stable, delicious known quantity in my day of unpredictability.

homemade muesli with rolled oats and banana chips

Flash forward some ten plus years, and you find me mostly having smoothies or oats for breakfast. A few years ago I stopped buying packaged breakfast cereals – I was trying to reduce my consumption of ‘processed’ foods and I was also getting tired of the packaging. But, a few weeks ago, in this flash of summer heat, I had a sudden desire for breakfast cereal. And not just any kind – a replica of the Fruta y Fibre cereal I had so many moons ago, right down to the banana chips.

Now, to call this a recipe is a bit of stretch. And to pretend banana chips offer ANY health value is also kind of a stretch, but sometimes having a balanced approach to health means enjoying the foods that are meaningful to you, but taking the time to make them the best version that they can be.

homemade muesli with blueberries

So that’s what this cereal is. It uses a processed flaked cereal, it’s true, but everything else is whole food. And basically you just toss all the stuff together in a big tupperware container. And yes, it is WAY cheaper than any of the cereals you’ll find at the grocery store. Packaged muesli will set you back something considerable, but making your own is actually pretty cheap per serving, once you’ve invested in the main ingredients.

Top this homemade muesli with blueberries or strawberries or some other awesome seasonal fruit, and boost the nutrition with hemp seeds or chia seeds. Also, you can easily swap in a gluten-free flaked cereal if you want it to be gluten-free. Just ensure you are also using gluten-free oats, and substitute more oats for the kamut flakes.

And don’t forget about those banana chips! They lend the whole cereal this tropical air, which will help carry you away to the desert-like beauty of the Spain of your mind.

Not bad for breakfast cereal.

Homemade Muesli Breakfast Cereal with Banana Chips and Raisins

  • Author: Backyard Owl
  • Recipe Notes: plant-based, egg-free, dairy-free, high-fibre

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup kamut flakes (or more rolled oats)
  • 4 cups high fibre flaked cereal (I like the kind that comes in the big eco packs – less packaging, better price)
  • 1 cup raisins
  • 1 cup banana chips (look for something organic here – I found some that are organic, and made with organic cane sugar and organic coconut oil)
  • 1 cup almonds
  • 1/2 cup pumpkin seeds
  • 1/2 cup walnuts

Instructions:

  1. Mix all the stuff together in a big container with a good seal. Store in a cool, dry place (or in the fridge, to preserve the healthy fats in the walnuts).
  2. Portion out into servings and top with fruit and almond milk. (You probably don’t need to be told how to eat cereal, right?) I like mine with hemp and chia seeds as well. I keep them in the fridge and add just before eating.

© Backyard Owl


Crunchy Apple Cider Quinoa Granola – v, gf

apple cider quinoa granola

‘Tis the season – granola time again. Granola is an easy, crunchy, tasty, and delicious addition to your snack and breakfast repetoire. One batch requires minimal work, makes a good amount, and is pretty much foolproof (provided you don’t burn it in the oven).

And the customization options are endless! This particular granola is a sweet blend of apple cider, coconut oil, and maple syrup mixed with nuts, seeds, oats, and quinoa. Then, dried fruit including dried apple rings are stirred in at the end. And that’s pretty much it!

apple cider quinoa granolaapple cider quinoa granola

I’ve taken to eating this at work as a snack. I bring my almond milk in a separate container, and then add to my granola mix (with some chia seeds thrown in for good nutritional measure) and look out, I’m eating cereal at my desk.

The quinoa is a particularly nice addition, in part because quinoa is a wonderful source of protein and minerals (it is a superfood, after all) but also because it just looks really pretty. It gives the granola this extra texture and eye appeal, and eating beautiful foods is important too when we think about nourishment from a holistic perspective.

apple cider quinoa granola

This granola also makes a lovely gift. Store it in mason jars, tie with a bow using some twine or natural string, and you have a beautiful gift for a dinner party, for your friends who are constantly asking you why you don’t bring them granola gifts, or for anyone who enjoys a good mix of sweetened toasted grains and nuts with dried fruit (i.e. pretty much everyone, provided they don’t have an allergy to any of the ingredients).

Enjoy the Festive Season!

Apple Cider Quinoa Granola

  • Author: Backyard Owl
  • Recipe Notes: vegan, gluten-free, soy-free, naturally-sweetened

Ingredients:

  • 1 cup quinoa
  • 1 cup apple cider
  • 2 cups rolled oats
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 2 cups mixed nuts and seeds (i.e. sunflower seeds, pumpkin seeds, almonds).
  • 1/4 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1 cup dried fruit (apple rings, raisins, dried cranberries, dates, etc).

Instructions:

  1. Soak quinoa overnight or for at least one hour in the apple cider. It will absorb most or all of the cider.
  2. Preheat oven to 325F.
  3. In a large bowl, stir together oats, nuts/seeds, sea salt, and cinnamon.
  4. In a saucepan, melt coconut oil over low heat and stir in maple syrup.
  5. Pour melted oil/syrup mix over rolled oats and stir well, until everything is coated.
  6. Add quinoa/cider mix and again, stir until everything is well mixed.
  7. Spread out on a baking sheet and bake for 30 to 45 minutes, or until granola is dry, lightly browned, and getting crunchy/toasty. Try to stir every 15 minutes or so to keep the moisture circulating and to help release steam.
  8. Remove from oven and let cool.
  9. Add dried fruits and mix around, and then store in your choice of containers: tupperware, mason jars, your stomach, and so on.

(C) Backyard Owl


Back to School Cocoa Granola with Buckwheat and Cocoa Nibs – v, gf

cocoa granola with cocoa nibs and buckwheatFriends, I’m going back to school! Part-time, anyways. I’ve finally decided that now is the time, and I’ve enrolled at CSNN London to obtain my Registered Holistic Nutritionist designation. I’ve wanted to do this for years and I didn’t want to waste any more time – so now I’ll be working full-time and taking classes on a part-time basis. Hurrah!

To celebrate in style (and because, quite frankly, I kind of love school), I decided to make some back-to-school granola. This particular cocoa granola is indeed rather celebratory. And decadent. Deep and dark and chocolate-y, it has lots of crunchy pumpkin seeds, cocoa nibs, and buckwheat clusters. It also has lots of nutrition, in the form of, well, pumpkin seeds, cocoa nibs, and buckwheat clusters, not to mention hemp seeds, flaked coconut, raisins, pecans, coconut oil, and maple syrup.

passion for learning

 

If you aren’t much of a granola breakfast eater, fret not! You can use this as a topper for coconut or almond yogurt and fruit (that’s my new favourite!), or just by itself as a quick ‘boost’ snack. Perhaps you want to mix in some more nuts and seeds for a luxurious trail mix.

Enjoy, and if you too are heading back to school (in any form), I say: all the best! Learning is such a joy. I hope you have fun.

cocoa granola with cocoa nibs and buckwheat

 

Back to School Cocoa Granola with Buckwheat and Cocoa Nibs – v, gf

  • Author: Backyard Owl
  • Recipe Notes: vegan, gluten-free, soy-free, naturally-sweetened

Ingredients:

  • 2 cups rolled oats
  • 1 cup buckwheat groats
  • 1 cup flaked unsweetened coconut
  • 1/2 cup cocoa powder (sifted, if clumpy)
  • 1/3 cup cocoa nibs
  • 1/4 cup hemp seeds
  • 1/4 cup pumpkin seeds (or other seeds of your choice)
  • 1/4 cup pecans (or other nuts of your choice)
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt (or himalayan pink salt)
    • PLUS
  • 1/3 cup coconut oil, melted
  • 1/3 cup maple syrup (could go up to 1/2 cup if you taste and it isn’t sweet enough)
  • 1 tsp vanilla
    • PLUS
  • 1/2 cup raisins (optional)
  • 1/2 cup chocolate chips

Instructions:

  1. Preheat oven to 325F.
  2. In a large bowl, stir together oats, buckwheat groats, flaked coconut, cocoa powder, cocoa nibs, pumpkin seeds, hemp seeds, pecans, salt, and cinnamon.
  3. In a small saucepan, melt coconut oil and add maple syrup and vanilla.
  4. Combine wet and dry ingredients until all dry ingredients are coated.
  5. Spread on a baking sheet and bake for 30 to 35 minutes, stirring once or twice, until the granola is becoming dry and toasty (hard to tell with this recipe, but you’ll see).
  6. Remove from oven, and if desired, clump together to cool (this helps form clusters); or, leave as is to cool. Add raisins and chocolate chips.
  7. Store in an airtight jar or container and enjoy!

© 2015 Backyard Owl


No-Bake Seedy Granola Bars with Brown Rice Syrup and Almond Butter (v, gf)

no bake seedy granola bars with pumpkin seeds, raisins, and dark chocolateI’ve talked about granola bars before on the blog – my Twice Baked Oat and Raisin Granola Bars with Dark Chocolate – so perhaps it will come as a surprise that I’ve venturing into granola bar territory again. Why this enduring granola bar fascination?

Well, to my mind, the granola bar is among the ultimate in portable snacks.

Portable, customizable snacks.

Portable, customizable, healthy snacks.

Okay, last one: portable, customizable, healthy, and easy to make snacks. To wit:

no bake seedy granola bars with pumpkin seeds, raisins, and dark chocolate.2Portable: in a bag, in brown paper, in tupperware, or in any other snack conveyance, granola bars can go with you on any adventure you desire. They work as a post-gym snack, a travel snack, a just-in-case snack, a work snack, a quick lunch with some fruit or a green smoothie, and so on.

Customizable: I see every recipe as a template, just waiting to be tailored to individual taste preferences. So below, where I suggest pumpkin seeds, use walnuts, if you prefer. Or double the fruit and leave out the seeds. Or, if you don’t like chocolate in your recipes (gasp!), substitute more nuts or seeds, or more dried fruit. Go modification crazy! Just try to avoid radically changing the total quantity of stuff that needs to be coated with the brown rice syrup/almond butter caramel. That’s where you’ll run into trouble.

no bake seedy granola bars with pumpkin seeds, dark chocolate and raisinsHealthy: healthy options come in a variety of forms. Sometimes an apple is best, or a green smoothie; other times, you need something with a bit of protein, some complex carbs, and some tasty dark chocolate. So that’s what I mean about granola bars being healthy – they contain complex carbs, and some healthy fats, protein, and fibre, and those are the keys to making a snack that will power you through.

These particular bars also use golden, caramelly brown rice syrup, which is one of the few sweeteners that I can trust to keep my blood sugar level – no spikes, no drops. They are also full of: pumpkin seeds (zinc), sesame seeds (calcium), raisins (antioxidants), and shredded coconut (healthy medium chain fatty acids). It’s all so good!

Easy to Make: the whole point of the homemade granola bar is that you throw a bunch of stuff in a bowl, stir it around, squish it in a pan, and then either bake it or call it a day. I’m not sure what could be easier than that except, of course, the aforementioned piece of fresh fruit.

So let’s get to the recipe!

Let's also pay homage for a moment to brown rice syrup. Caramelly and not-to-sweet, brown rice syrup is one of the few sweeteners out there that I can count on to keep my blood sugar level - no spikes, no drops.  And don't be worried by the quantity of almond butter. I know, one cup is a lot. But this recipe makes serious granola bars, of which only a small amount is required for snacking sustenance

No-Bake Seedy Granola Bars with Brown Rice Syrup and Almond Butter

  • Author: Backyard Owl
  • Recipe Notes: vegan, gluten-free, naturally-sweetened, soy-free, nut-free option

Ingredients:

  • 1 cup brown rice syrup
  • 1 cup almond butter (the more liquidy, the better; also note you can use any nut/seed butter)
  • 1 tablespoon vanilla
  • 1/2 teaspoon pink salt
  • 1 cup rolled oats
  • 3 cups puffed quinoa
  • 1/2 teaspoon cinnamon
  • 1 cup unsweetened SHREDDED COCONUT
  • 1/2 cup SESAME SEEDS
  • 1/4 cup PUMPKIN SEEDS
  • 1/2 cup RAISINS
  • 3/4 cup CHOCOLATE CHIPS (vegan dark chocolate chips)

Instructions:

  1. Lightly grease a 9×13 glass pan with coconut oil.
  2. Measure together brown rice syrup, almond butter, pink salt, and vanilla, and warm gently in a pan over low heat, just until a bit more pourable.
  3. In a (very!) large bowl, stir together oats, puffed quinoa, cinnamon, coconut, seeds, fruit, and dark chocolate chips.
  4. Pour almond butter caramel over oat/seed/fruit mix and stir well, until everything is coated with the brown rice syrup/nut butter mix. You might need to use hands for this, friends. It’s a tough job, but someone has to do it.
  5. Scoop the mixture into the greased 9×13 pan.
  6. Press the mix firmly (as firmly as you can) into the pan. Cut into bars now or as you go. Keep in the fridge, but serve at room temperature.

© 2014 Backyard Owl

 

 


Chocolate Chip and Raisin Almond Pulp Cookies (vegan, gluten-free)

Chocolate Chip & Raisin Almond Pulp CookiesSince this month’s theme is reducing packaging, it makes sense to post a recipe that’s all about re-using – minimizing waste by upcycling it into these tasty cookies. I’ll admit, I’m kind of posting this in the reverse order I should be – really there should first be a post in which I make homemade almond milk and then a post about using up the almond pulp for cookies. But, here at Backyard Owl things sometimes get a little wacky, so today we’re going to talk delicious vegan, gluten-free, naturally-sweetened chocolate chip, raisin, and oatmeal almond pulp cookies, and then in the coming weeks we’ll talk about making your own delicious creamy homemade almond milk.  It’s bizarro land – everything is backwards. Cool? Alrighty then.

Chocolate Chip & Raisin Almond Pulp CookiesSo, it’s the future, and you’ve made homemade almond milk from the recipe I’ll be posting soon. The inevitable waste product of homemade almond milk is this soft, smooshy, white substance, otherwise known as almond pulp. What is almond pulp, you ask? It’s primarily the fibrous part of the almond that couldn’t be blended up into liquid and couldn’t be pressed through the mesh nut milk bag or cheesecloth. So what can you do with it? Well, you can dehydrate it, bake it into crunchy granola, make almond ‘cheese,’ or, you make these cookies. They are simple, healthy, delicious, naturally-sweetened, and basically, in my opinion, as close as you can get to ‘regular’ cookies while still packing the recipe with a decent cup’s worth of leftover almond pulp.

Chocolate Chip & Raisin Almond Pulp Cookies

  • Author: Backyard Owl
  • Recipe Notes: vegan, gluten-free, naturally-sweetened, high fibre
Chocolate Chip & Raisin Almond Pulp CookiesIngredients:
  • 1 cup almond pulp
  • 4 tbsp melted coconut oil
  • 1/4 cup + 1 tablespoon coconut palm sugar
  • 1/4 cup non-dairy milk (likely you’ll have some almond milk around)
  • 1 tsp vanilla
  • 1/2 cup oat flour
  • 1 cup rolled oats (*certified gluten-free)
  • 1 tsp baking powder
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1/2 cup chocolate chips
  • 1/2 cup raisins
Instructions:
  1. Preheat oven to 350F.
  2. Stir together oat flour, oats, cinnamon, baking powder, and salt in a large bowl.
  3. In a separate bowl, mix together almond pulp, coconut oil, coconut palm sugar, almond milk, and vanilla.
  4. Add wet ingredients to dry and stir until well mixed.
  5. Stir in raisins and chocolate chips.
  6. Scoop by the 1/4 cup (or whatever scoop you have) onto a cookie sheet, and bake for 30 minutes or until becoming golden around edges.
  7. Turn off oven and leave cookies inside for about 15 to 20 minutes, checking around the 10 minute mark that nothing is burning. This final step helps dry out the almond pulp, which can otherwise make the cookies a bit mushy.
  8. Let cool, and store in an airtight container in the fridge or freezer.
  9. Enjoy!

© 2014 Backyard Owl