SalmonBerry

Posts Tagged ‘chia seeds’

Vegan Pancakes – 2 Ways

In Nutrition, Recipe on June 6, 2013 at 5:27 am

carrot-coconut pancake stackThese are brillant. Crispy on the outside and gooey on the inside. Reminiscent of a crepe but thicker and without the eggs! I had a bag of carrots that were getting old so I shredded them in the processor and then searched online for a yummy recipe to include them in. Original recipe here. I loved the recipe’s generous use of coconut milk and spelt flour which is lower in gluten than most wheat varieties. It just happened to be that the recipe was vegan and I was intrigued. I am always looking for ways to eat more plants and less animals. It feels better for the health of my body and better for the health of the earth. grated carrtos

Combine wet ingredients:

1.5 cups light coconut milk, canned

1/3 cup coconut oil

1/4 maple syrup

1 cup soy or almond milk

1/2 tsp vanilla

1.5 cups carrot, grated

Combine dry ingredients:carrot-coconut pancake batter

2.5 cups whole grain spelt flour

1/2 tsp baking soda

1/2 tsp baking powder

2 TBSP chia seeds

1/2 tsp cinnamon, ground

Mix wet into dry and stir until just combined. Fry ’em up 🙂 You might need to use a lower heat than you are used to for frying pancakes as the outside seemed to cook a bit faster than the inside.

I loved the idea of this batter as a base for other variations so I experimented with subbing in some cornmeal for the spelt flour, shredded coconut for the carrots, and adding blueberries. A heartier texture but the same subtle sweetness. Delicious enough to eat plain or topped with nut butter.

Combine wet ingredients:blueberry cornmeal pancakes

1.5 cups light coconut milk, canned

1/3 cup coconut oil

1/4 maple syrup

1 cup soy or almond milk

1/2 tsp vanilla

1/2 cup coconut flakes, unsweetened

Combine dry ingredients:

1.5 cups whole-grain spelt flour

1 cup cornmeal

1/2 tsp baking sodapancakes2

1/2 tsp baking powder

2 TBSP chia seeds 1/2 tsp cinnamon, ground

I used a coarsely-ground cornmeal (b/c that was all I had) so they were a bit gritty but my kids still ate them 😉 The batter will be thicker due to the cornmeal and coconut but it thins out a bit on the griddle. Sprinkle blueberries on top and, again, you might need to use a lower heat so the inside cooks thoroughly. Really yummy the next day toasted with jam!

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Salmonberry Bars

In Nutrition, Recipe on May 16, 2013 at 6:40 am

salmonberry barI never liked PowerBars. I didn’t like the taffy-like texture or artificial flavor. Trail mix wasn’t hip enough and was way too ubiquitous during my childhood in the 70s. So I was really excited when the ClifBar was invented. In the 90s, I did a lot of backpacking and ate a lot of ClifBars. Then I realized, maybe I should be eating LunaBars, they’re for women, right? Those quickly became sickeningly sweet and aren’t even remotely healthy so I gave up on bars altogether until…the Larabar. Just dates, nuts, dried fruit, and maybe some spices. Simple and healthy and my kids loved them too. Recently, I discovered that Larabar was bought by General Mills who is against GMO labeling and just generally has some crappy products they try to sell as “food” (2 thumbs up for Cheerios, though!).

I prefer to buy from local companies with whom I agree on issues that are important to me (you may not care about GMOs or the consolidation of food production/manufacturing). Anyway, I’ve found two locally-made bars that get the ‘healthy’ nod when my kids ask to eat them: Perfect Foods Bar and Earnest Eats. in processorNow I’ve attempted to make my own bar based on my taste preferences and maniacal need to make everything healthier. Introducing the Salmonberry Bar!

Things got a bit sketchy and I was skeptical about my ability to pull these off. But I totally surprised myself with this one. Not too sweet and with some subtle, sophisticated flavors…watch out KindBars, I’m taking over the local Starbucks – ha!

Process until smooth:

1/2 cup pitted dates

1 and 1/2 cups unsweetened, sunflower seed butter, almond butter, or peanut butter

1/2 cup honey

Add: ~3/4 cups hot water, to thin mixture

bar ingredientsAdd in the following:

1 tsp vanilla

1 tsp cocoa powder

1 tsp finely ground espresso

1 tsp allspice

2 TBSP chia seeds

2 TBSP finely shredded, unsweetened coconut

Add and process lightly:

1/2 cup almonds

1/2 cup cashews

Remove mixture from processor and into mixing bowl with:

2 cups rolled oats or buckwheat groats

Mix well with wooden spoon and spread mixture on greased, baking sheet. Press down with greased spatula so mixture is about 1/4-inch high.

Bake at 350 for 15 minutes.

After baking, sprinkle with sesame seeds and press them into mixture with the back of a greased spatula. Let cool completely and cut into 1-inch-squares. Makes ~30 bars.

1 bar = 167 kcals, 4g protein, 9g fat, 2g fiber, 13g total carbs, 8g sugars

I would’ve have preferred this bar to be higher in fiber but I feel good about the sugars (from honey & dates). The texture is perfect and it is only mildly sweet and very filling. However, the clean-up was a pain (goopy dates and nut butter stuck to my processor blade!). I honestly don’t know if it was worth the effort in the kitchen because I spotted these in the bulk bins at Whole Foods for only $7.99/pound: Carob Energee Nuggets. They are almost exactly the same nutritionally and look eerily similar to my bars…has someone been spying on the Salmonberry kitchen??

carob energeen nuggets nutrition

Same calories, fat, carbs, protein, & fiber.

carob energee bars

Looks – and tastes – delicious!