Dragonfruit Dream Smoothie (vegan + gluten free)

Ever since I did the Medical Medium’s 3-6-9 Liver Rescue Detox a few months ago I have been obsessed with dragonfruit. I love it for its mild berry-like flavor, its potent antioxidant content, its liver-supportive properties and honestly, most of all, its gorgeous color! To beat the heat over the weekend I made up this fruity smoothie and we loved the combo so much that I had to share. It’s a refreshing mix of sweet + tart, it’s packed with vitamins, minerals, phytonutrients, and fiber and it’s anti-inflammatory to boot. Yes, please!

INGREDIENTS

1 packet frozen purple dragonfruit (you can also use fresh if available)

1/3 cup frozen mango

1/3 cup frozen strawberries 

1/2 cup frozen wild blueberries

2 large kale or collard green leaves or a big handful of baby kale

1/2 inch chunk ginger

Squeeze of fresh lime

1/2 cup water

DIRECTIONS

Break apart the dragonfruit in the packet before emptying contents into your blender cup. Add the remaining ingredients and puree on high until smooth. Add more water to help it blend, if needed. Pour into your favorite cup and enjoy! Serves 2-4.

Banana Walnut Bread (gluten free & vegan)

I had a major craving for banana bread the other day, but didn’t have a recipe that I love so I checked out my go-to site for gluten free baked goods, Sarah Bakes Gluten Free. I didn’t have all of the ingredients that her recipe calls for so I did a little experiment with what I had on hand, made a few adjustments and voilå- it worked! I used Bob’s Red Mill All Purpose Gluten Free Flour because that’s all I had in my pantry. I also used organic vegetable shortening to keep the bread as light in texture as possible- not always so easy when baking both gluten free and vegan. Unlike most gluten free breads, my recipe does not call for xanthan gum which can be irritating to the gut and cause bloating and stomach upset. I enjoyed a couple pieces with some Irish butter and it really hit the spot!

P.S. While this recipe is both gluten free and vegan, I wouldn’t say that it’s 100% healthy. It’s definitely healthier than traditional recipes which call for refined sugar, but I recommend enjoying it as a treat- in moderation and after you’ve already balanced your blood sugar with a proper meal.

INGREDIENTS

Dry Ingredients:

1 1/4 c brown rice flour

3/4 c tapioca starch

1 tsp baking soda

1/2 tsp baking powder

1/2 tsp salt

Wet Ingredients:

1/2 c coconut sugar

2 tsp vanilla

3 medium bananas, mashed

1 tbsp apple cider vinegar

3 tbsp water

1/4 c coconut milk drink, room temp

1/4 c organic vegetable shortening, melted

Stir in at the very end:

1/2 c walnuts, chopped

DIRECTIONS
Preheat oven to 350 degrees. Line an 8x8 square Pyrex baking dish with parchment paper.

Whisk dry ingredients together in a medium bowl, breaking up any clumps.

Stir wet ingredients together in a large bowl until smooth.

Pour dry ingredients into wet mixture and stir until combined.

Stir in walnuts.

Pour into 8x8 glass baking dish lined w parchment. 

Bake at 350 degrees for 22-25 minutes or until a toothpick inserted in the middle comes out clean and the top is slightly cracked and lightly browned.

Allow to cool in the pan for 20 minutes then transfer to a cooling rack and let cool completely before slicing.

Store in an airtight container.

Fauzia’s Everything’s Good Energy Bars (vegan, paleo)

I love these bars for so many reasons.  They are healthy and delicious, and full of fiber, protein, healthy fats, minerals, and dark CHOCOLATE!  I call them Everything's Good Bars because everything in them is good for you, and they serve as a little reminder that life is good.  These guilt-free gems take less than 10 minutes to whip up, and make a perfect breakfast on the go, or a nutritious snack for anytime of the day. Feel free to switch up the ingredients to suit your personal taste. Walnuts, ground flax seeds, dried cranberries, unsalted pistachios, and sunflower seeds would be great additions.

INGREDIENTS

8 large Medjool dates, pitted

1/2 cup raw pecans

1/2 cup almond flour, or 1/2 cup raw almonds

1/3 cup raw pumpkin seeds

2 tbsp chia seeds

1/4 cup unsweetened shredded coconut

2 tbsp unrefined coconut oil

2 tbsp unsweetened cocoa powder

2 tsp pure vanilla extract

1 tsp ground cinnamon

1/3 cup 63% or higher dark chocolate chips (add these at the very end)

DIRECTIONS:

1. Line a standard loaf pan with parchment or waxed paper, leaving an excess on at least 2 sides so that you can lift the set bars out of the dish before slicing.

2. Place all ingredients except for the chocolate chips in a standard size food processor (mini food processors aren’t big enough for this recipe, and a blender doesn’t quite do the job).

3. Turn on and process for about 3 minutes, until it starts to come together to form a dough.If you are using whole nuts like almonds or pistachios, I recommend running those through the food processor alone to chop them up before adding the rest of the ingredients. 

4. Add in the dark chocolate chips, and pulse 3 times to incorporate, but don’t over mix.

5. Turn the mixture out into the lined dish, and press the dough down gently with your fingers until it is mostly uniform and even.

6. Gently press a clean paper towel on the top of the dough to absorb the excess coconut oil that has collected on the top of the pressed mixture.

7. Place in the freezer for an 30 minutes to an hour for a quick set, or in the fridge for 2 or more hours. 

8. Remove the entire bar slab by pulling up the sides of the parchment or waxed paper.Place on a cutting board and use a large knife to cut into bars or squares, and store in an airtight container in the fridge for up to 2 weeks, although I doubt they will last that long!  They are best served cold, especially in a warm climate.  Keep them close to a cold pack while you're out and about, and you'll be set.

Double Chocolate Pecan Cookies (vegan, paleo) And a cute gift idea!

Happy National Cookie Day 2015!

In honor of National Cookie Day and all of the holiday baking that's happening right now, I wanted to share my newest recipe with you all.  These Double Chocolate Pecan Cookies are rich, decadent, perfectly chocolatey and they happen to be loaded with healthy fats and fiber, too!   A little crispy on the outside and chewy on the inside, they feature ground pecans in place of flour, maple syrup instead of refined sugar and they get their richness from coconut butter.  The ingredients are quite different from traditional cookies, but they are just as delicious and I find them to be far more satisfying.  They are a fantastic way to treat yourself to something sweet this holiday season without that feeling of total sugar overload.

And if you are looking for a fun gift idea for friends and family, why not make an extra batch (or three!) to give away?  Once your cookies have completely cooled you can stack them in these adorable jelly jars, and seal them off with some cute fabric and a handwritten label.  I don't know anyone who doesn't love receiving a handmade, from-the-heart gift during the holidays- I know I certainly do!

Prep time: 20 minutes  Bake time: 8 minutes  Yields: about 20 cookies

INGREDIENTS

1 cup ground pecans, lightly packed

2 tbsp tapioca starch

2 tbsp unsweetened cocoa powder

1/4 tsp baking soda

1/8 tsp fine sea salt

1/4 cup coconut butter or coconut manna (not coconut oil)

3 tbsp maple syrup, room temperature

2 tsp vanilla extract

1/2 cup semisweet or dark chocolate chips

DIRECTIONS

Preheat the oven to 350 degrees, and line two baking sheets with parchment paper.

Grind pecans in a food processor or dry container of a Vitamix.  It doesn't need to be ground as fine as flour, and some little chunks are fine.  Set aside.

In a medium sized mixing bowl, whisk together the tapioca starch, cocoa powder, baking soda, and sea salt.  Stir in the ground pecans and mix well.  I like to use a fork or whisk for this step.

In a separate bowl, mix the maple syrup, coconut butter, and vanilla until smooth.  Be sure to stir the coconut butter before measuring it out, and also make sure that the maple syrup is at room temperature.  If your mixture is a little chunky, you can warm it up by setting the bowl in a larger bowl of hot water, or by placing it in the microwave for about 20 seconds.

Pour the wet ingredients into the dry ingredients and mix until well combined.  Stir in the chocolate chips.

Use a round tablespoon measure to scoop out the dough.  Use your fingers to pack the dough into the measuring spoon, then gently nudge it out of the spoon and onto the baking sheet.

Use your fingers or palm to gently flatten the cookies.  If some of the chocolate chips try to escape (they always do with this recipe), just tuck them back into the dough or press them onto the tops of the cookies. If you are planning to package your cookies in jelly jars, you'll want the cookies to be no more than 2 inches in diameter.

Bake for 8-10 minutes at 350 degrees, then let them cool completely on the pan.  The bottoms should be slightly golden brown, but not burnt.  My gas oven does the job in 8 minutes- if yours runs a little below temperature then you might want to leave them in for 10 minutes.

These are my all time favorites!

Enjoy!

Chai Spiced Pumpkin Custard (vegan, paleo)

If you have been craving something pumpkin and spice, but don't fancy yourself a baker, or just want to try something new, then this recipe is for you.  My Chai Spiced Pumpkin Custard is rich, creamy, perfectly sweet and spicy, and it's filled with lots of fiber and healthy fats so you can feel great about indulging in this decadent treat.  It's also incredibly simple to make.  You just blend the ingredients and then pour into ramekins and let it set up in the fridge.  No cooking, no fuss!  My boys absolutely love this custard, and it's something that I am happy to give to them at any time of day.  Whether you are looking for a new healthy dessert option for your family, or planning an autumnal meal for guests, I hope you enjoy this pumpkin deliciousness as much as we do.

Prep time: 10 minutes       Makes 6 servings

INGREDIENTS:

1 cup full fat coconut milk, from the can (I used the Thai Kitchen brand)

2/3 cup + 2 tbsp pureed pumpkin

1/3 cup coconut butter or coconut manna (not coconut oil), room temperature

3 tbsp maple syrup

1 tsp pure vanilla extract

1-2 tsp chai masala* (purchase at a health food store or Indian grocery, or check out my recipe here)

pinch of fine sea salt

*You can use pumpkin pie spice in place of the chai masala, or make your own spice mix by blending 1/2 tsp ginger, 1/2 tsp cinnamon, 1/8 tsp clove, 1/8 tsp cardamom, 1/8 tsp of nutmeg and a pinch of black pepper (all ground).  Mix well, then measure out 1-2 teaspoons for your recipe, depending on how spicy you like your desserts.

DIRECTIONS:

Place 6 small ramekins or serving bowls on a tray, and set aside.  My ramekins can hold 1/2 cup each, but I filled them with about 1/3 cup of custard to create 6 servings.

If your coconut butter or coconut manna has separated in the jar, you'll need to stir it before adding it to your recipe.  To do this, close the lid tightly and place the jar in a bowl of hot water to allow it to soften for about 5 minutes, then carefully stir until the coconut solids and the coconut oil are completely blended.

Place all ingredients in a medium sized bowl and blend with a hand immersion blender until the salt has dissolved and the custard is completely smooth. If you don’t have an immersion blender you can puree the mixture in a standard blender until smooth.

Pour about 1/3 cup of your prepared custard into each ramekin.  I used a measuring cup with a spout to achieve a clean pour.

Place your filled cups in the fridge, and allow the custard to set up for at least 4 hours.  Cover with plastic wrap once it has set, to keep it fresh.  It's best eaten within a few days, although I doubt it'll last that long!

Strawberry Lime “Jello” (AIP, paleo)

Ruby red and perfectly tangy, these fruit-filled jewels are a healthy upgrade from the sugar-filled, artificially flavored and colored jello that we all grew up with.  I have been playing around lately with different fruits and flavor profiles, but I have to say that this combination of strawberries and fresh lime is my favorite, and it's just heavenly.  If the thought of jello makes you want to run the other way, I dare you to try these!  The texture is kind of like sorbet in a square, and the mix of strawberries and lime reminds me so much of the fruity daquiris that my parents used to make in the summertime when I was little, minus the rum of course (my dad would always make a non-alcoholic batch for us kids).

In addition to the strawberries, lime, and a touch of honey, my fruit snacks are made with wholesome grass fed gelatin.  Gelatin is a superfood that is loved for its anti-inflammatory, immune boosting, gut healing, joint rebuilding, and beautifying properties.  It's also incredibly protein-rich, in that each tablespoon delivers 6 grams of protein, so it really is a staple for those of us who don't eat nuts, legumes, or dairy, but want a protein-rich source other than meat or fish.  I try to consume a little bit of gelatin a few times per week, whether its in the form of homemade jello, via bone broth, or through a couple of tablespoons of collagen in my smoothie (collagen is the precursor to gelatin, and unlike gelatin, it dissolves in cold water).  Gelatin is also said to be a sleep aid, so I find these squares to be a perfect bedtime snack, and I have personally found that it does help deliver sound sleep!  You can read more about the health benefits of gelatin here.

Health benefits aside, my taste testers all agree that this Strawberry Lime “Jello” is just plain yummy.  We never tire of eating it in my house, and it’s even become our favorite snack to take to the beach- I just nestle the squares into a plastic storage container, and then sandwich the container between two ice packs in the cooler or insulated bag.  The cubes hold up really well until we are ready to feast.

INGREDIENTS:

4 heaping cups frozen organic strawberries, thawed *

1/3-1/2 cup freshly squeezed lime juice (use more or less depending on your taste)

1/4 cup grass fed gelatin (I use the Great Lakes brand, the red can)

2 tbsp honey

*feel free to use fresh strawberries if you wish, just be sure to hull them before putting them in the blender

DIRECTIONS

1. Place the strawberries in a large, shallow baking dish, and allow them to defrost either at room temperature, or by placing them in a warm oven until defrosted.  Once the berries are soft, puree them in a high speed blender or food processor, along with the lime juice.  You should end up with about 3 cups of puree.

2. Pour the pureed fruit back into the shallow baking dish, then sprinkle the gelatin over the top, to allow it to "bloom" for about 10 minutes.  This important step softens the gelatin, preventing it from sticking together in hard clumps when it is heated.  Once the 10 minutes have passed, stir the pureed fruit and gelatin well to combine.

3. Pour your mixture into a medium saucepan, and heat the mixture over low heat, stirring constantly until the gelatin has completely melted and everything is smooth.  You should not have any white, gelatinous clumps.

4. Remove the fruit and gelatin mixture from the heat, and stir in the honey until everything is well incorporated.  Do a taste test to see if you would like to add more lime juice or more honey.  Remember that the outcome will taste less sweet once it is cold.

5. Pour the mixture into an 8x8 ceramic or Pyrex baking dish, then place the dish in the refrigerator for at least 2 hours, until it has set completely.

6. Cut your jello into squares, and enjoy!  I like to store my cut jello in a plastic or Pyrex storage container in the fridge, where it will stay fresh for a week, although ours never lasts that long.

Blackstrap Molasses Spiced Cookies (paleo, nut-free, egg-free, AIP)

I've been suffering from major cookie cravings lately, and I finally did something about it after a fun morning at the Bishop Museum last week.  I wanted to create something that is healthy, relatively low sugar, and AIP (autoimmune protocol) compliant, while still satisfying my inner cookie monster.  This was the first batch that I tried, and I'm happy to report that the recipe turned out perfectly.  I love it when that happens!  Dense and chewy with the right balance of sweetness and spice, these molasses cookies are exactly what I was hoping for.  They get their dark color from mineral-rich blackstrap molasses, a rich source of iron, potassium, and calcium, and it has less sugar cup for cup than other sweeteners like cane sugar, coconut sugar, honey, and maple syrup.  To achieve a chewy texture, I added grass fed gelatin to the mix.  Besides helping the cookies hold their shape, gelatin has a multitude of health promoting qualities that you can read about here, and I love it for its ability to heal the gut, boost immunity, and nourish hair, skin, and nails.  If you like ginger cookies, I hope you'll try these out.  They are warming, comforting, and thanks to their dense texture, they go perfectly with a glass of your favorite milk!

Makes about one dozen cookies

INGREDIENTS:

1/3 cup plus 2 tbsp coconut flour

1/4 cup tapioca flour (aka tapioca starch)

1 1/2 tbsp gelatin (I use Great Lakes brand, the red can)

2 tsp ground ginger

1 tsp ground cinnamon

1/2 tsp baking soda

1/8 tsp fine sea salt

1/4 cup virgin coconut oil, melted and cooled

1/4 cup blackstrap molasses

1 tsp pure vanilla extract (alcohol-free for those following AIP)

DIRECTIONS:

Preheat your oven to 350 degrees, and line a baking sheet with parchment paper.  In a medium sized mixing bowl, whisk together all of the dry ingredients, making sure there are no lumps.  Make a well in the center of the bowl, then add the coconut oil and the blackstrap molasses.  For easiest measuring of the molasses, first measure out the coconut oil, then use the same measuring cup to measure the molasses.  The molasses will slide right out of the cup instead of sticking to the sides.  Mix everything together well- the dough will thicken as you continue to mix for 30-60 seconds.  Use a tablespoon measure to scoop the dough, and drop it onto the lined baking sheet, leaving about 2 inches between each cookie.  Use your fingers to gently flatten the cookies, then bake for 8-9 minutes until the edges are slightly brown and crisp (it'll be hard to see because the dough itself is so dark, but if you trust your nose, you'll be able to smell that the cookies are done).

Before baking:

After baking:

Allow your cookies to cool on the pan before snacking.  They store well in an airtight container at room temperature, if you have any leftover.  I made a batch yesterday afternoon, and my boys just enjoyed a few as an after school snack with mugs of rice milk for dunking.

I hope you like them too!

~ Fauzia

My monkies eating cookies before bed last weekend:

SALTED DARK CHOCOLATE RASPBERRY CUPS (vegan)

Love is in the air, my friends. And with Valentine's Day just a couple of days away, I couldn't help but to feel inspired to come up with a new chocolatey treat to share with my loved ones (including you!). I dreamt up this simple, yet indulgent recipe as I was falling asleep last night... Salted Dark Chocolate Raspberry Cups.  Irresistibly cute, divinely delicious, and so easy to make that you'll feel like a culinary super star when you're done, and your recipients will love you forever.  Mission accomplished!

You don't need any fancy equipment or hard-to-find ingredients to make these tasty, three-ingredient chocolates.  In fact, everything you need can be found at your neighborhood grocery store.  If you don't have a mini muffin pan, don't fret- you can just place the paper cups on a baking sheet or tray, and since you'll be doubling them, they will hold up just fine.

Makes 16 chocolate cups

INGREDIENTS:

8 oz high quality bittersweet dairy-free dark chocolate (at least 60% cacao)

Scant 1/4 cup of raspberry preserves, room temperature

Himalayan pink salt, fleur de sel, or Celtic sea salt (I used a Himalayan pink salt grinder from Costco that I ground on a medium setting)

32 mini muffin cups

DIRECTIONS:

Line a mini muffin pan with your muffin cups, placing two cups in each so that they are doubled up.  Locate a teaspoon measure and a quarter teaspoon measure- you'll need them to measure out your chocolate and raspberry preserves.

Note: The larger measuring spoon pictured below is actually a tablespoon measure, which is why it looks so much bigger than the teaspoon measure that you have in your kitchen.  I just want to clarify that you are, in fact, using a TEASPOON measure for the chocolate and NOT a big old tablespoon!

Roughly chop the chocolate into smallish chunks, to make for quicker melting. Place 2/3 of the chocolate in a microwave proof bowl and set the remaining 1/3 aside.

Microwave the chocolate in 30 second spurts until it has just melted. This should take only about a minute to 90 seconds total. You don't want the chocolate to get too hot.  Add in the remaining chopped chocolate and stir until all of the chunks are melted and the chocolate is smooth.  If you need to zap it for another 15 seconds in the microwave, that's fine.

Using your teaspoon measure, scoop up one rounded teaspoon of the melted chocolate and pour it into the first muffin cup, using your finger to empty the spoon.  Repeat this step for all of the remaining cups, then gently jostle the pan to even out the chocolate and place the filled cups in the fridge for about 20 minutes, until the chocolate has set.

Remove the filled cups from the fridge and spoon a quarter teaspoon of raspberry preserves onto the middle of each chocolate filled cup.

Use the teaspoon measure to spoon another rounded teaspoon of melted chocolate on top of the raspberry preserves.  Gently jostle the pan again to even out the chocolate.

Sprinkle the top of each chocolate cup with a generous pinch of salt.  Use more or less depending on your taste.  I've found that a more generous sprinkling of salt really helps to balance the sweetness of the chocolate, and to bring out the flavors of the chocolate and raspberry.

Place the filled cups back into the fridge to properly set up for about 3 hours or so.  Once they are set you can remove them from the muffin pan and store them in an airtight container in the fridge until you're ready to enjoy them yourself, or share them with others.  I prefer these straight from the fridge for the best flavor and texture.  They will get melty and smooshy if left out at room temperature for too long, especially if you live in a warm climate.

Happy Valentine's Day, friends!  I love you and love you.

XO

Fauzia

Tangy Coconut Date Dip (vegan, paleo, AIP)

Today we threw a good old fashioned birthday party for Nikhil and Felix, who are both January born.  The party was in the afternoon between lunch and dinner, so I put together an array of healthy and yummy snacks that all happened to be vegan, and gluten-free of course.  This Coconut Date Dip is a little treat that I whipped up on Friday afternoon with ingredients I already had in my fridge and pantry.  I served it with Granny Smith apple slices and it was a big hit at the party, especially amongst the parents.  Sweet and tangy with complex notes of warm ginger and cinnamon, it boasts a great texture that would also work well as a spread for toast or crackers, paired with strawberries or pear, or just straight from the spoon for an energizing, fiber-filled bite.  I'm not sure if my boys had a chance to try out this snack today (they were too busy having a blast with all of their pals), but I'm guessing they'd love it.  I think I'll offer it up with crackers tomorrow after school. We'll see what they say!

INGREDIENTS:

1 cup dried unsweetened coconut

10 Medjool dates, pitted

3 tbsp fresh squeezed lemon juice or calamansi or sour orange juice

1 tsp ground ginger

1/2 tsp ground cinnamon

1/2 cup water

Pinch of fine sea salt

Place all ingredients in a food processor fitted with an "S" blade, and blend until a thick paste has formed.  If your Medjool dates are a bit dry or tough, you can soften them up  by soaking them in a bowl of hot water for 5 minutes before adding to the food processor.  Store in an airtight container in the fridge for up to 5 days.  For best taste and texture, let your dip come to room temperature before serving.

Enjoy!

Cinnamon Raisin Cookies (vegan, paleo, nut-free)

Happy Monday, everyone!

Hurricane Ana brought us a weekend full of non-stop rain, and the cool, grey weather put me in a baking kind of mood.  Yesterday afternoon I made a batch of these divinely aromatic cookies, and I thought this would be the perfect time to share my newest recipe with you all.

Crisp on the outside, and chewy on the inside, my Cinnamon Raisin Cookies are so good for so many reasons.  For the past month I have been working on a cookie that is Paleo, vegan, and nut-free, and I was pleased when this recipe turned out perfectly.

Free of eggs, dairy, grain, tree nuts, refined sugar, and gluten, these yummy bites are exactly what I was hoping for.  When I did food allergy testing about 6 years ago, it was eggs and almonds that came up as my two biggest offenders, and I have many friends and family members who also avoid nuts, so I wanted to come up with a baked treat that we can all enjoy without triggering a negative immune response or digestive upset.

Instead of relying on almond flour, which is the most commonly used flour in Paleo baking aside from coconut flour (which requires the use of eggs), my Cinnamon Raisin Cookies feature a base of ground raw sunflower seeds and dried unsweetened coconut. Low in sugar, but rich in fiber, protein, and healthy fats, I feel great about giving these to my boys at any time of the day, and I rely on them for an energy-packed snack for myself.  They are also the perfect companion to a cup of tea at the end of the day.

If you aren't crazy about raisins, feel free to use any type of dried fruit instead (I avoid ones with added sugar), or turn these into chocolate chip cookies by using a half cup of chopped dark chocolate chips in place of the raisins.  Don't be intimidated by the use of ground raw sunflower seeds- you can easily grind them yourself at home using your food processor or a clean spice grinder.

Yields about 2 dozen cookies 

DRY INGREDIENTS:

1 1/2 cups finely ground raw sunflower seeds (make sure they are not roasted or salted)

1/2 cup dried unsweetened shredded coconut

3/4 tsp ground cinnamon

1/2 tsp baking soda

1/4 tsp fine sea salt

WET INGREDIENTS:

2 tbsp pure maple syrup

1/4 cup plus 1 tbsp unrefined virgin coconut oil, melted and cooled

3 tsp pure vanilla extract

1/2 cup raisins, roughly chopped

DIRECTIONS:

Preheat your oven to 350 degrees, and line a baking sheet with parchment paper.

First, grind your raw sunflower seeds in a clean, dry spice grinder or food processor.  I have used both methods and found that the food processor is much easier.  You can do a larger quantity at once, and the flour doesn't clump together, as it tends to do in the spice grinder.  Fit your food processor with an "S" blade, and let it run for about 3 or 4 minutes until the seeds are finely ground.  It's okay if the sunflower seed flour looks a bit grainy or mealy.  It doesn't need to be superfine for this recipe.

Whisk all of the dry ingredients together in a medium sized mixing bowl, making sure there are no clumps.  Make a well in the center of the bowl, and add the maple syrup, coconut oil, and vanilla.  Stir well until everything is well combined, then add in your chopped raisins and mix well again.  The dough should be quite sticky.

Scoop your dough by a packed tablespoon measure onto the lined baking sheet, using your finger to scoop the dough out of the measuring spoon.  Make sure that you really pack the tablespoon so that the balls of dough that you turn out onto the baking sheet aren't full of air pockets.  You don't want to have crumbly cookies in the end!

These cookies don't spread much when they bake, so you can fit 15 on a standard sized sheet.

Gently flatten the cookies with your fingers, leaving an inch between each pressed cookie.

Bake for 6-8 minutes until they are slightly golden brown, and crispy along the edges, being careful to avoid overdone cookies.  Remove them from the oven and let the cookies cool for at least 5 minutes on the baking sheet before transferring them to a cooking rack.  Allow your cookies to cool completely before storing them in an airtight container.

Note: Because it's so humid here I always store my baked goods in the fridge to maintain their freshness, and I love these cookies right out of the fridge.  I've found that they stay crisp on the outside for a couple of hours after coming out of the oven, but they tend to lose that crunch after a while.  I'm assuming it's because of the high humidity here, but I'm curious to know how yours fare in other climates!

Are your cookies green?!

Don't be alarmed if your cookies take on a slightly green hue and/or turn bright green in the middle.  There's nothing wrong with your cookies- it's just due to a chemical reaction between the chlorophyll in the sunflower seeds and the baking soda.  I've also found that my cookie dough turns green if I don't bake it right away (I'll sometimes make the dough ahead of time and refrigerate it to bake later). My boys love finding green inside their cookies.

I love getting your feedback!  Do you have a favorite healthy go-to snack?  I'm always looking for new snack ideas for myself and my boys.

Banana Lime Magic Bars (raw, vegan, paleo-friendly)

Aloha Everyone!

It has been almost 3 months since I last posted.  Yikes!  We've had a very busy (and beautiful) spring here in Honolulu, but now that it's almost officially summer, it feels like things are starting to slow down a bit.  I created this recipe yesterday evening while my littlest one was taking an unexpected nap, and I am super excited to share it with you.  Sweetened only with fruit, these tangy freezer bars are the perfect summertime treat for the whole family, and they are so easy to whip up.  Ben and I each enjoyed one for dessert last night (they weren't ready until after the boys had gone to bed), and he loved them so much that he called them "magic."  I think you'll feel the same!

PREPARE THE CRUST:

1 cup raw cashew meal (I bought mine at Trader Joe's, but you can easily grind raw cashews in your food processor to make your own)

or use 1 1/4 cup raw pecans or walnuts and grind them in the food processor or blender

7 soft Medjool dates, pits removed

2 tbsp virgin coconut oil, melted and cooled, plus more to grease the pan

1 tsp pure vanilla extract 1/4 tsp fine sea salt

Drizzle a little bit of coconut oil into a dry, 9x5 inch loaf pan.  Spread it around with your fingers, then line the pan with a piece of parchment paper, allowing for extra paper on the sides (you will use the excess to pull the frozen mixture out of the pan).  The coconut oil on the pan prevents the parchment from slipping around while you're trying to line the pan.  Do your best to press the paper into the corners of the pan, making it as smooth as possible.  Don't worry if it looks a little awkward.

Place all of your crust ingredients, including the 2 tbsp virgin coconut oil, into a food processor fitted with an "S" blade, and pulse until the ingredients are all well incorporated and you have a sticky, crumbly looking "dough."  If you are making your own cashew meal, first grind the cashews, measure out exactly one cup, then add that back into the food processor with the rest of your ingredients.

Turn the dough out into your lined loaf pan, then use your fingers to press the dough into the bottom of the pan, creating your crust.  You want to get the crust as evenly thick as possible.  Put the pan into the freezer to allow to the crust to firm up, and get started on your filling.

FOR THE FILLING:

3/4 cup mashed ripe banana (I used 2 white apple bananas from my local farmers market, but regular bananas will work just as well).

3-4 tbsp fresh lime juice (you may want to add a bit more if using regular bananas, as apple bananas tend to be more tart)

1 tsp (packed) lime zest

1/2 cup raw coconut butter (I love the Artisana brand)

1 tbsp virgin coconut oil, melted and cooled

tiny pinch of fine sea salt

To prepare the filling, first mash the bananas with a fork until you reach a pureed consistency, then measure out 3/4 cup.

Place all ingredients into a bowl and process with a hand immersion blender until smooth.  You can also use your regular blender to achieve the same result.

Remove the crust from the freezer.  Pour the filling onto your prepared crust, then use a spatula to gently spread it out so that it's evenly distributed over the crust, taking care to avoid thin or thick spots.  When you cut your bars after freezing, you want them to have a uniform thickness.

Put the pan into the freezer and let it all set up for at least 3 hours (it may take longer depending on how cold your freezer is).  If you are going to leave it to freeze overnight, I suggest covering the pan tightly with plastic wrap to avoid freezer burn.

These bars are best served straight from the freezer. When you are ready to indulge, remove the pan from the freezer, let thaw for about 20 minutes then pull up on the sides of the parchment paper to remove your slab of goodness onto a cutting board, keeping the parchment paper intact.

Use a large, sharp knife to slice it into uniformly sized bars.  You can make them as big or as small as you'd like.  I cut mine into about 2X3 inch rectangles.  I think it would also be fun to make them into little 1 inch squares for smaller fingers.

Store your Banana Lime Magic Bars in the freezer in an airtight container, and separate the bars with sheets of parchment paper to prevent them from sticking together.  For the best flavor, allow them to sit at room temp for a few minutes before serving.  Enjoy!

Chai Spiced Chocolate Shake (vegan)

My dear friend Rani is a total foodie, and our mutual love of wholesome, delicious fare is something that we frequently bond over.  A few months ago she was kind enough to share a recipe for her new favorite breakfast shake (I think she called me specifically to tell me about this shake), and it was perfect timing because I had been feeling uninspired about my morning meals.  She described it as thick and yummy, protein-rich, and full of healthy fats. From the ingredient list it sounded so delicious that I made one for myself that same day, and I've been hooked ever since. Packed with heart-healthy omega-3 fatty acids, (provided by the walnuts and chia seeds), it's the perfect solution for those mornings when I'm not in the mood for a meat and veggies breakfast, or when I'm feeling too lazy to prepare a proper meal for myself.  It's also a great snack option whether I'm at home or on the go.  Over time I have tweaked the original recipe to reflect my own personal taste, but its essence remains the same: A healthy, decadent, deeply satisfying chocolatey shake that you can feel great about sipping.  I know I do!

Prep time: 5-10 minutes Yields: about 16 oz

INGREDIENTS:

1/2 cup unsweetened coconut milk 1/2 of a ripe banana 1/4 cup raw walnut pieces 1 tablespoon chia seeds soaked in 2 tablespoons of water 1 or 2 Medjool dates, pitted (omit if you are avoiding sugar) 1 teaspoon pure vanilla extract 2 tablespoons unflavored protein powder (I use pea protein) 2 teaspoons unsweetened cocoa powder 1/2 teaspoon chai masala 5-7 ice cubes

Clockwise from the top: Ice cubes, soaked chia seeds, pitted dates, banana, vanilla extract, protein powder, cocoa powder and chai masala together in the dish, coconut milk, and walnuts in the middle.

DIRECTIONS:

While you are gathering your ingredients, soak the chia seeds in 2 tablespoons of water in a small dish.  This causes them to soften and form a thick gel, which makes them easier to blend, and prevents the seeds from flying up the sides of your blender.  Place all of your ingredients into a blender, make sure the cover is on tight, and process on high until smooth.  This should take just a couple of minutes, and less if you are using a Vitamix.

All of your shake ingredients in the blender.  Don't forget to add the ice cubes too!

Your thick and creamy shake after a couple of minutes of blending.  The more ice you add the thicker it will be.

Helpful tips: I use unsweetened coconut milk drink from the dairy case at my local grocer, but any milk will do.  I've never tried this with full fat canned coconut milk, but I bet it would be delicious.  If you want a nut-free shake, you can use 1/4 cup of shelled, raw sunflower seeds in place of the walnuts (Rani's original shake recipe calls for sunflower seeds).  Ground cinnamon, cardamom, or nutmeg would be great substitutions for the chai masala, but I would use 1/4 teaspoon of cinnamon and only 1/8 teaspoon of cardamom or nutmeg instead of the 1/2 teaspoon of chai masala to avoid overpowering the other flavors in the shake.  Finally, 2 teaspoons of honey would work well as a sweetener if you don't care for dates, although they are yummy in this!

Chai Masala & Masala Chai

I love chai masala. Translated as "a mix of spices for tea," chai masala is spicy, sweet, pungent, comforting, immune boosting, and its culinary uses are endless.  Traditionally, this spicy mix is simmered with black tea, milk, and sugar to make masala chai (spiced tea), a staple in most East Indian households, and a favorite on pretty much every Indian restaurant menu out there. It's definitely a staple in my kitchen pantry, and I use it often. Until last week I had been not-so-slowly chipping away at a small jar of chai masala that my sister brought for us from Tanzania a couple of summers ago (a little bit goes a long way). My stash has rapidly started to dwindle lately, though, because it's a key ingredient in my Chai Spiced Chocolate Shake, which I happily consume several times per week (it's my absolute favorite snack).  I was super excited to share this delicious recipe with you all, but I realized that it would be cruel to tease you with the recipe, and then leave you hanging without the chai masala, which is not always easy to find unless you have an Indian grocery in your town. So, I thought this would be the perfect time to try my hand at making my very own chai masala, and I have to say that I am quite pleased with the result. It was both fun and easy to make, and I now have a fresh supply that'll last me a while. I even gave some to my friend for her birthday, and she loved it. The great thing about making any kind of masala (a mix of spices), is that you can tailor it to your own personal taste.  I formulated mine to have the right balance of spice, depth, sweetness, and bite. Most chai masalas contain a base of cinnamon, clove, black pepper, green cardamom, and nutmeg.  Some people will add saffron, mace, black cardamom, or tulsi (holy basil). I stuck with the base and added saffron to my masala, but next time I think it would be interesting to experiment with black cardamom and tulsi.  Make a batch of this as soon as you can, treat yourself to a mug of masala chai (recipe below), and then stay tuned for my Chai Spiced Chocolate Shake recipe!

Here's what you'll need to make your own chai masala:

• Spice grinder or coffee grinder

• Glass baking dish

• Clean glass jar with a tight fitting lid

• Microplane or fine grater (If you are using whole nutmeg)

• Spices

3/8/14 Update:  Last week I made a large spicier batch of chai masala that both Ben and I prefer to my original, mellower recipe.  Both are tasty in their own right, so feel free to try either one, and please let me know which you prefer!

Mellower recipe, smaller quantity:

1/4 cup cinnamon sticks, broken into small pieces

25 green cardamom pods, peeled and skins discarded

1 1/2 tsp black peppercorns

1 1/2 tsp whole cloves

2 tbsp + 1 tsp ground ginger

Whole nutmeg to make 1/2 tsp freshly grated nutmeg (you won't need the whole nut) or 1/2 tsp ground nutmeg

1/4 tsp saffron (optional)

Spicy, more pungent recipe and larger quantity (great for sharing with friends):

1/2 cup cinnamon sticks

1/4 cup green cardamom pods, peeled and skins discarded (use 2 tbsp of the cardamom seeds after peeling)

3 tsp black peppercorns

4 tsp whole cloves

1/4 cup plus 2 tbsp ground ginger

1 tsp nutmeg powder (from freshly grated nutmeg, or you can use ground nutmeg)

1/2 tsp saffron

The directions are the same for both recipes, but you will probably need to grind the whole spices of the larger recipe in two batches to accommodate the increase in quantity.

Clockwise from top: Cinnamon, ginger, peppercorns, saffron, cardamom, nutmeg, and cloves in the middle.

DIRECTIONS:

Preheat your oven to 200 degrees.  Peel your cardamom pods to reveal the whole spices inside, and discard the skins.  Break the cinnamon sticks into small pieces, then place the peeled cardamom, cinnamon, peppercorns, and cloves in a glass baking dish.

This is what cardamom looks like once it's been peeled.

Whole spices in a glass baking dish.

Place the baking dish in your preheated oven and roast the whole spices, uncovered, for 12-15 minutes.  You want to roast the spices long enough to bring out their aromas, but not so long that they burn.  Remove from the oven and allow the spices to cool.  While the spices are roasting, grate your nutmeg if you are using whole nutmeg.

I like to grate whole nutmeg with a Microplane.

Before grinding your spices, be certain that your coffee or spice grinder cup and lid is clean and completely dry (any moisture will cause your masala to stick and clump), and set it to the finest grind (mine is espresso).

An inexpensive coffee grinder doubles as a spice grinder.

Once your roasted spices have cooled, place the cinnamon pieces, peppercorns, cardamom, and cloves in your grinder, and blend until you have a fine powder.

Whole spices before grinding.

Finely powdered spices after grinding.

Turn this mixture out into a clean bowl, then add your saffron, ground ginger, and nutmeg powder.  Stir until it's well combined, then carefully spoon or funnel your masala into a clean, dry jar.

A closer look at your finished product after mixing in the nutmeg, ginger, and saffron.

I always store my spices in glass jars, away from direct sunlight.  This keeps them fresh longer.

This might seem like a lot of work for such a small jar of finished product, but I guarantee it's worth the effort.  A little bit really does go a long way, you'll have the satisfaction of knowing that you made it yourself, and nothing compares flavor-wise to freshly roasted and ground spices.  Feel free to experiment with the quantities of each spice to achieve a flavor that you love, and enjoy your chai masala in any dish that traditionally calls for cinnamon.  Add it to hot milk, oatmeal, cookies, fruit cobbler, ice cream, or make yourself a hot mug of proper Masala Chai:

INGREDIENTS:

1 1/4 cups milk (I prefer unsweetened coconut milk or almond milk, but any type of milk will do)

1/4 tsp chai masala

1 black tea bag (Rooibos tea is great non-caffeinated option)

2 tsp honey, more or less to taste

DIRECTIONS:

Bring the milk, chai masala, and tea bag to a slow boil in a small saucepan.  Simmer on low for 3-4 minutes, stirring frequently, then pour through a fine mesh strainer into a mug.  Add honey to taste, and enjoy!

I would love your feedback!  What is your favorite cold weather drink?