Oats and Honey ‘Granola’ Snack Bars

Granola bars are not my favorite food item in the world. Before I knew anything about food science  and manufacturing I think the syrup-like taste and sticky feeling alone disturbed me. Quick snack foods like these have their perks. Granola bars in high-school were like Gatorade, just a quick way to add calories and my dad insisted I take one before runs, practice or just the beach. Trail-mix was my other option. Throughout college I can remember occasionally choosing a granola with light sugars and additives and mixing this in with yogurt. I later made my own granola after just being displeased with all of the above options. So, here I am again… making granola bars since I’m a student again I guess!

First, you’ll want to make sure you get all of these ingredients in bulk. Because (I’ll warn you) once you make these granola bars you’ll want to continue making them again and again!

Two steps in this recipe shouldn’t be overlooked. Normally, I’d say do whatever you heart desires BUT I want you to be as pleased as I was on my first try making these. For one, heating the sticky peanut butter and honey will save you a load of hassle and time when spreading the ingredients into the dish. Second, and most importantly… toast the oats! These granola bars are technically no bake, so I suggest finding the extra 10 minutes to do this. Toasty oats are a nice component of flavor and as you can see, oats are a major ingredient in this recipe.

These will harden well in the refrigerator but I stuck them in the freezer after 15 minutes so I could get a clean cut.

As you can see, perfectly imperfect cutting actually took place.

These bars take no time at all, and came out slightly sweet, NOT sticky, and best of all I know exactly what’s in them. I’ve crumbled them onto my mid-morning yogurt or scarfed them down before working the night. These Oats and Honey Granola Bars are fairly universal and modifiable.

Oats and Honey 'Granola' Snacks Bars
Print Recipe
Thick rolled oats, crumbled almonds and walnuts combined with peanut butter and raw honey make for a quick no-bake granola bar. These satisfy the crunch and sweet tooth without the additives!
Servings Prep Time
8 bars or squares 10-15 minutes
Cook Time
0
Servings Prep Time
8 bars or squares 10-15 minutes
Cook Time
0
Oats and Honey 'Granola' Snacks Bars
Print Recipe
Thick rolled oats, crumbled almonds and walnuts combined with peanut butter and raw honey make for a quick no-bake granola bar. These satisfy the crunch and sweet tooth without the additives!
Servings Prep Time
8 bars or squares 10-15 minutes
Cook Time
0
Servings Prep Time
8 bars or squares 10-15 minutes
Cook Time
0
Ingredients
  • 1 and 1/2 cup Oats, old-fashioned
  • 1/4 cup Honey- PLUS 1 tbsp
  • 1/4 cup Peanut butter, creamy or crunchy, natural/freshly ground *Peanut butter with hydrogenated oils will not work as well because it may harden too soon
  • 1/4 cup Walnut halves, crumbled
  • 1/4 cup Almonds, whole, chopped
  • 2 teaspoons Cinnamon, ground
  • 1 tablespoon Flaxseed, ground or meal
Servings: bars or squares
Instructions
  1. Preheat oven to 350 degrees Farenheit. Heat honey and peanut butter (in microwave it takes only about 30 seconds). Line a 8 x 9 (any size works) glass casserole dish with parchment paper.
  2. Lay oatmeal on parchment paper and bake for 10-12 minutes. Save the parchment paper! Crumble the nuts as needed. (Place whole nuts in a ziploc bag and pound with a metal spoon, etc.) This is where you can substitute other ingredients like dried fruit or chocolate.
  3. In a large bowl combine oats with all remaining ingredients and stir until combine. Lay in dish. Press the top with clean hands to combine. Place in freezer or fridge to harden. Once removed use a pizza cutter or large chef knife to get a clean cut --cut into 8 pieces or bars!
Recipe Notes

Nutrition Information per serving (1/8th of batch)

Calories 199 | Fat 9 g | Carbohydrates 25.9 g | Fiber 3.7 g | Protein 5 g

Additionally, other requested nutritional information: Sugars 11 g,  and Sodium 95.5 mg- per serving.

  • Use additional parchment paper to separate bars in bags
  • Store in freezer for 6 months or fridge for 7 days or longer.
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Smoky Black Bean Hummus {Vegan}

The hummus craze is still going strong! I have a love-hate relationship with hummus. I go through it so fast and tend to just get it when I’m craving some. Just a couple of tablespoons isn’t exactly satisfying. I recommend making it stretch longer by topping it on the salads, sandwiches, and whole wheat crackers and crusty thick breads.

Try my previous recipe from last summer with this smokey/spicy hummus on a vegan sandwich here:  Summer Squash Sandwich with Cilantro Black Bean Spread

I’ll answer the obvious question while we’re ahead too. Why would I make my own hummus if there are 20 plus varieties at the grocery stores ($1.99-$6.99)? Well I went the cheap, quick route for a dinner party one time.  It was just as big of a hit as the cheese tray too! So, whether your trying to get a healthy snack into your kids lunch boxes or simply switch it up somehow this recipe is one to keep.

All you’ll need for the dip is a can of black beans, some smoked paprika, olive oil, a bit of lemon juice and the basics like garlic, salt, and pepper! The cilantro is for appeal and not a complete must.

I’ll give you a little hint too… Black beans blend so much smoother than garbanzo beans. Main reason why I have chosen these several times over the typical garbanzo beans/chickpeas for hummus. 🙂

Smokey Black Bean Hummus {Vegan}
Print Recipe
Smokey black bean hummus made easy and healthy in less than 20 minutes. A snack or condiment for the healthiest and pickiest of eaters.
Prep Time
15 minutes
Prep Time
15 minutes
Smokey Black Bean Hummus {Vegan}
Print Recipe
Smokey black bean hummus made easy and healthy in less than 20 minutes. A snack or condiment for the healthiest and pickiest of eaters.
Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
  • 1 15 oz can (about 1 and 2/3 cup) Black beans, rinsed, drained Reserving 1 tbsp of liquid from can
  • 1 clove Garlic, minced *I always used jarred, minced garlic
  • 1 tablespoons lemon juice
  • 1 tablespoons apple cider vinegar *Sub 2 tbsp of lemon if you don't have this
  • 1/2 teaspoon salt
  • 1 teaspoon Black pepper, ground
  • 1/2 teaspoon Smoked paprika, powdered
  • 1/2 teaspoon Cumin, powdered *Optional
  • 2 tablespoons Extra virgin olive oil
  • 1 tablespoon Bean juice reserved from can *Sub olive oil if using dried beans
  • 2 tablespoons Cilantro to garnish *Optional
  • 1/2-3/4 teaspoons Chili powder *Optional
Servings:
Instructions
  1. Combine all ingredients (besides garnish) in a food processor/high-powered blender from medium to high for 30 seconds. I add solids first, followed by the liquids for a smooth starting mix. Stop and stir a bit if needed. Turn to high power for another couple minutes, or until to preferred texture. Taste test. Scoop. EAT!
Recipe Notes

Nutrition Information per (1/4th recipe) serving:

Calories 158 | Fat 6.8 | Carbohydrates 18.1 | Fiber 4.4 | Protein 6.2

Optional ingredients:

  • I did not use chili powder both times making this recipe, and the flavor was great!
  • Apple cider vinegar may be overrated, don't go out and purchase it just for this!
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Peanut Butter Banana Bread Breakfast Cake

Slow mornings, a cup of coffee… and cake

No, not really cake. But it’s close.

I decided to go with my banana bread recipe from earlier this year and make it into something a little bit special.

This was gone pretty quick. Someone at work may have had what.. 3 slices? Haha. I’ll keep the name confidential.

To make it a bit more fun once I poured the batter into the pie dish, I swirled creamy peanut butter into the top. I surrounded the not so perfect swirls with the sliced banana and topped it with walnut crumbles. All pretty simple, and will taste just as great without any technique.

You’ll probably be alarmed by all the lovely smells so you’ll want to check it out… but the cake isn’t too sensitive to being overcooked. The top becomes golden but I’m actually considering under cooking it by a few minutes next time just to see.

Try this one out with or without the extra fix-ins. You can’t go wrong with bread and peanut butter!

Peanut Butter Banana Bread Breakfast Cake
Print Recipe
Whole wheat banana bread with swirls of creamy peanut butter. This breakfast bread has a bit of walnut crumbles on top and is sweetened naturally with honey and bananas. This recipe includes vegan modifications as well!
Servings Prep Time
8 slices 10 minutes
Cook Time
50 minutes
Servings Prep Time
8 slices 10 minutes
Cook Time
50 minutes
Peanut Butter Banana Bread Breakfast Cake
Print Recipe
Whole wheat banana bread with swirls of creamy peanut butter. This breakfast bread has a bit of walnut crumbles on top and is sweetened naturally with honey and bananas. This recipe includes vegan modifications as well!
Servings Prep Time
8 slices 10 minutes
Cook Time
50 minutes
Servings Prep Time
8 slices 10 minutes
Cook Time
50 minutes
Ingredients
  • 1 and 3/4 cup Whole wheat pastry flour, sifted Stone-ground wheat by Bob's Red Mill
  • 1/3 cup Coconut oil, melted Virgin typically has less of a coconut taste!*
  • 1/2 cup honey Any variety of honey
  • 2 whole Eggs, whole Vegan: substitute flax eggs
  • 1 cup Bananas, ripe, mashed Equal to ~3 medium bananas
  • 1 whole Banana, sliced for topping *Optional
  • 1/4 cup Almond milk, unsweetened Any variety of milk
  • 1 teaspoon Vanilla extract, pure, natural
  • 2 teaspoons Cinnamon, ground + more for topping
  • 1 teaspoon Nutmeg, ground *Optional
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda
  • 3-4 tablespoons Peanut butter, natural, creamy
  • 1/4 cup Walnut halves, crumbled *Optional / or 1oz
Servings: slices
Instructions
  1. Take eggs and milk out to room temperature. Preheat oven to 325 degrees Fahrenheit. Melt 1/3 cup coconut oil, set aside. Use spare coconut oil to wipe grease your baking pan or pie dish.
  2. Mash a cups worth of bananas. I use a potato mash on a cutting board.
  3. In a large mixing bowl, combine honey and oil, whisk well. Then, combine 2 whole eggs. Whisk. Then add remaining wet ingredients, combine banana, milk, vanilla extract, cinnamon, nutmeg, salt and baking soda. Whisk.
  4. Sift 1 and 3/4 cup of whole wheat pastry flour (bob's red mill stone ground works well!) Combine the flour to the wet ingredients. Stir until just combined. Pour batter into greased pan (or parchment lined.)
  5. Using a knife, swirl about 2 to 3 tbsp of creamy peanut butter (salty is best) onto the top. Slice the extra banana lengthwise and lay along the top. Lastly top with crumbled walnuts and a bit more cinnamon. These extra sugars will ensure a golden top.
  6. Bake for 50 minutes. 55 minutes maximum. The toothpick should come out clean and the bread will only rise slightly.
  7. Allow to cool at least 15 minutes. Cut like cake, eat it however you'd like to 🙂
Recipe Notes

Nutrition Information per (1/8th, 1 slice) serving

Calories 384 | Fat 17.7 | Carbohydrates 55.2 |Fiber 9.4 | Protein 7.3

  • nutrition information includes walnuts, does not include additional banana on top
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Spiced Pumpkin Muffins

Everything worth having takes time…. except muffins! I love simple bakes like these.

These came out slightly sweet, fluffy and moist, plus they can easily be made vegan by swapping maple syrup for honey and eggs for flax eggs!

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{I used coconut oil here like I normally do, which can be substituted if you’d like. Remember though, if you melt the coconut oil let it cool a bit before you combine it with the honey so it doesn’t crystallize too much. Then the eggs are added, followed by the puree and milk. Spices, salt, baking soda, and vanilla extract is mixed in. Finally, fold in the dry ingredients- whole wheat flour or whole wheat pastry flour and rolled oats.}

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The batter is quite thick and sticky, I only added a bit of extra water just incase. Besides that, trust these and don’t over bake them.

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I clearly topped these with additional oats before I baked them. I honestly thought they’d look like meatballs without it.

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They were tested ready at 23 minutes so I took them out immediately and let them do their thing for an additional 15-20 minutes and they firmed up perfectly.

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Sprinkle more cinnamon on top, you won’t regret it!

Enjoy, and I hope yours last longer than mine!

Spiced Pumpkin Muffins
Print Recipe
Fluffy pumpkin muffins made with whole wheat and oats. Slightly sweet and spiced just right for breakfast or mid-day. These are muffins for the soul!
Servings Prep Time
12 Muffins 5 Minutes
Cook Time
23 Minutes
Servings Prep Time
12 Muffins 5 Minutes
Cook Time
23 Minutes
Spiced Pumpkin Muffins
Print Recipe
Fluffy pumpkin muffins made with whole wheat and oats. Slightly sweet and spiced just right for breakfast or mid-day. These are muffins for the soul!
Servings Prep Time
12 Muffins 5 Minutes
Cook Time
23 Minutes
Servings Prep Time
12 Muffins 5 Minutes
Cook Time
23 Minutes
Ingredients
  • 1/3 cup canola oil Or coconut oil, virgin
  • 1/2 cup honey Or maple syrup
  • 2 whole Eggs, room temp Vegan- sub 2 flax eggs, make ahead of time
  • 1 cup Pumpkin puree
  • 1/4 cup Almond milk, unsweetened Any milk variety
  • 1 tsp baking soda
  • 1 tsp Vanilla extract, pure, natural
  • 1 tsp Cinnamon, ground
  • 1/2 tsp All spice, ground
  • 1/2 tsp Nutmeg, ground
  • 1/2 tsp salt
  • 1 and 3/4 cup Whole wheat or whole wheat pastry flour
  • 1/3 cup Oats, rolled, old fashioned + More for topping
Servings: Muffins
Instructions
  1. Preheat the oven to 325 degrees Fahrenheit. Melt 1/3 c of coconut oil plus a bit extra to grease muffin tins.
  2. In a large mixing bowl: Whisk melted 1/3 c of oil and 1/2 cup of honey (or maple.) Once mixed, add both eggs and whisk well. Then, combine 1 c pumpkin puree and 1/4 c of milk. Followed by baking soda, salt, and the cinnamon, nutmeg, and all spice.
  3. Once liquid is mixed, in the same bowl add the 1 and 3/4 c whole wheat flour (or ww pastry f) and 1/3 c of oats. Mix to combine by folding, and don't over do it.
  4. Evenly spoon the batter into 12 muffin tins. Grease prior if needed or use parchment papers. Bake in the oven for 23 minutes. Toothpick should comes out dry, but test this early rather than later!
  5. Sprinkle cinnamon, let cool for about 15 minutes or so. Then you're ready for entry.
Recipe Notes

Nutrition information per (1 muffin) serving

Calories 306 | Fat 10.8 | Carbohydrates 54.5 | Fiber 15.5 | Protein 5.6

  • Storage: Keep in air-tight container room temperature for 3 days maximum. 7 days would need refrigeration. Freezes well when cooled and kept in air-tight freezer bags.
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Peanut Butter Banana Oatmeal Cookies

All you need is 4 simple ingredients for this fabulous cookie… bananas, peanut butter, almond meal, and oatmeal.

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All the other fix-ins are all up to you. I always feel the need to put loads of cinnamon into just about anything, and chocolate I rarely include. I thought this one needed some chocolate love today!

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I suggest dressing them up with the chocolate… I mean look at these things. Melty and messy is the way to go—

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These can be a quick breakfast treat or a dressed up dessert. Healthy cookies for the win again!

Peanut Butter Banana Oatmeal Cookies
Print Recipe
No fuss, slightly sweetened wholesome peanut butter, banana, oatmeal... cookies! Made with no eggs, flour, or dairy.
Servings Prep Time
13 cookies 20 minutes
Cook Time
22-25 minutes
Servings Prep Time
13 cookies 20 minutes
Cook Time
22-25 minutes
Peanut Butter Banana Oatmeal Cookies
Print Recipe
No fuss, slightly sweetened wholesome peanut butter, banana, oatmeal... cookies! Made with no eggs, flour, or dairy.
Servings Prep Time
13 cookies 20 minutes
Cook Time
22-25 minutes
Servings Prep Time
13 cookies 20 minutes
Cook Time
22-25 minutes
Ingredients
  • 3/4 cup Almond meal
  • 3/4 cup Oats, rolled, old fashioned
  • 2 medium Bananas, ripe, mashed
  • 1/3 cup Peanutbutter, creamy, salted, natural
  • 1 and 1/4 tablespoons Honey (or maple syrup) *Optional
  • 1 teaspoon cinnamon *Optional
  • 1 teaspoons Pumpkin pie spice *Optional
  • Dark chocolate syrup for garnish *Optional
Servings: cookies
Instructions
  1. In a medium bowl add 2 medium mashed bananas and combine with creamy peanut butter. (*Optional to add honey or maple.)
  2. In a separate bowl mix dry ingredients together, 3/4 cup of almond meal and 3/4 cup rolled oats. *Add optional things here: spices (cinnamon, pumpkin pie spice etc.) and extras (nuts, chocolate chips, dried fruit etc.)
  3. Combine wet ingredients to dry, adding a bit of water if oatmeal and almond meal are not completely absorbed. Mix should be sticky but wet.
  4. Lay parchment paper on baking sheet. Drop about 13 cookies on sheet and form into cookies. Place in freezer for 10 minutes to set.
  5. Bake for about 23 minutes. Drizzle with chocolate, and you're ready to eat up!
Recipe Notes

Nutrition Information per serving (per 1 cookie):

Calories 114 | Fat 7g | Carbohydrates 11g | Fiber 2.2g | Protein 3.8g

With honey: 120 | 7g | 12.8g | 2.2g | 3.9g

  • Peanut butter and bananas do not have to be room temperature, but works better as it's easier to mix!
  • Prep time includes passive time when placing cookies in the freezer to set.
  • Chocolate drizzle is optional and not included in either nutrition information.
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Chocolate Quinoa Breakfast Bowl with Fresh Mint + Blackberries {Vegan}

So a lot of us enjoy big breakfast bowls that combine healthy grains such as oatmeal, cream of wheat, and sometimes even quinoa. These bowls work well as a vessel for nutrient rich breakfast, but this can also translate to excess calories unfortunately! The recipe I’m sharing today is an example of a more balanced breakfast… plus a little chocolate, because you only live once right?!

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For each serving, add in 3/4 cup of cooked quinoa and 1 scoop of protein powder. Next, stir in the almond milk to better combine.

  • Most whey protein powders are pretty tasty, some that I recommend are Metabolic Nutrition and Jay Robb, as well as Optimum Nutrition, and Dymatize Isolate. A few easy to find plant-based protein powders I like are Garden of Life: Raw Protein, VEGA One, and Sunwarrior.

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It looks pretty, I know. What I like most about the quinoa and chocolate protein though is that you can serve it warm or chilled, making it perfect for any season… any time!

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The FUN comes with adding the fresh ingredients, blackberries and mint. For each serving I used about 2 tablespoons of fresh mint and 1/4 cup of blackberries.

  • To make this recipe your own (or seasonal!), try things like: ground cinnamon, pumpkin pie spice; nut butters, coconut flakes; chopped strawberries, pineapple, apple, pear, or banana; throw in vanilla protein powder or egg whites instead, etc.

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Originally breakfast bowls are served warm. I mean its fall right? Well honestly, I loved this quinoa bowl chilled and it was perfect for overnight oats with the mint being added last. The choice is yours!

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DISCLAIMER: The chocolate drizzle is definitely a treat. If you are thinking of modifying this part… I also dropped in a bit of honey for a tiny sweet kick instead of risking double chocolate overload! It worked out well because I’m not big on chocolate.

Chocolate Quinoa Breakfast Bowl with Fresh Mint + Blackberries {Vegan}
Print Recipe
This protein packed breakfast bowl incorporates quinoa instead of oatmeal with a mix of fresh fruit and herbs. The chocolate makes it a bit indulgent, but the protein is a must!
Servings
5 small bowls
Cook Time
15-20 minutes
Servings
5 small bowls
Cook Time
15-20 minutes
Chocolate Quinoa Breakfast Bowl with Fresh Mint + Blackberries {Vegan}
Print Recipe
This protein packed breakfast bowl incorporates quinoa instead of oatmeal with a mix of fresh fruit and herbs. The chocolate makes it a bit indulgent, but the protein is a must!
Servings
5 small bowls
Cook Time
15-20 minutes
Servings
5 small bowls
Cook Time
15-20 minutes
Ingredients
  • 1 cup quinoa, dry *Makes ~5 servings
  • 5 scoops Protein powder, chocolate My vegan recommendation is Garden of Life
  • 1 and 1/4 cup Blackberries, fresh Optional; Any chopped seasonal fruit works
  • 1/4 cup Almond milk, unsweetened Or as needed
  • 1/2 cup Mint, fresh
  • 4 tbsp Chocolate sauce; OR Vegan dark chocolate chips *Optional: Trader Joe's Midnight Moo: Fat free, Low Sodium; Or Enjoy Life: Semi Sweet Chocolate Chips
  • Sweetener is optional: honey, maple, or stevia
Servings: small bowls
Instructions
  1. Bring 1 c of quinoa to a boil in a small pot. Simmer for about 15 minutes. Chop about 1/2 cup of mint for the entire recipe. Allow to cool in a large bowl.
  2. Combine protein powder when quinoa cools. Stir in almond milk to combine. Add more if necessary. *You may want to wait to add all ingredients* If you'd like to wait until serving... 1 scoop of protein : 1 cup of cooked quinoa.
  3. After powder and quinoa has been combined, add in chopped mint. Top with fresh black berries (or fruit of choice.) Garnish with chocolate sauce or vegan chocolate chips.
  4. Serve chilled or warm.
Recipe Notes
  • Recipe is not vegan with most chocolate sauces
  • Recipe instruction is bulk; single serving instructions is written out as well
  • To make sweeter: add stevia powder/drops, or 1 tsp of honey or maple
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Sweet Potato Oatmeal with Honey Roasted Peanut Butter {Vegetarian}

HELLO! What a dream. All my favorites in one bowl.

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The other evening, I was training my wonderful group of ladies and as usual food talk began. I told them about this bowl and while we got to talking about comfort food, this kind of food has my heart. Hearty oats with cinnamon, and swirls of fresh peanut butter. Seriously? Why has it taken me this long to make this a thing?

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Oh yes, and I wish you luck making this a snack, it’s filling! I had to make this linner the first time I made it, I couldn’t resist! You’ll notice the portions for each component is pretty small because of density.


I started with a small 1/2 cup serving of mashed sweet potato (check recipe notes for cooking suggestions.)

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I topped it with that wonderful cooked oatmeal, and sprinkled some roasted peanuts for some crunch.

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Stir in some of the delicious honey roasted peanut butter. Game changer, you have to do it! The remainder of the toppings are up to you I guess…

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But, may I suggest lots and lots of cinnamon on this?

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Some great ways to get a quick full breakfast is to go with overnight oats or oatmeal prepared like this. Just add greek yogurt! Using mason jars is for foodie appeal, I rarely touch them really but they get the job done if you’re food prepping.

Sweet Potato Oatmeal with Honey Roasted Peanut Butter {Vegetarian}
Print Recipe
A hearty warm bowl of rolled oatmeal and mashed sweet potato blended with creamy (honey) roasted peanut butter. Finish it off with cinnamon peanut crumbles and a little greek yogurt if you're feeling the hunger!
Servings Prep Time
2 bowls or mason jars 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 bowls or mason jars 5 minutes
Cook Time
5 minutes
Sweet Potato Oatmeal with Honey Roasted Peanut Butter {Vegetarian}
Print Recipe
A hearty warm bowl of rolled oatmeal and mashed sweet potato blended with creamy (honey) roasted peanut butter. Finish it off with cinnamon peanut crumbles and a little greek yogurt if you're feeling the hunger!
Servings Prep Time
2 bowls or mason jars 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 bowls or mason jars 5 minutes
Cook Time
5 minutes
Ingredients
  • 1/2 cup Oats, rolled, old fashioned 1/2 cup measured dry
  • 1 large Sweet potato Need 1 cup mashed for recipe
  • 1/4 cup Roasted peanuts, lightly salted
  • 1 tbsp Peanut butter, natural, or honey roasted Divided for serving
  • 1 tsp Cinnamon, ground
  • 1 cup *Optional: Greek yogurt, plain Divided for serving
Servings: bowls or mason jars
Instructions
  1. Cook rolled oats by bringing water to a light boil, mix in oats, reduce heat and simmer for about 2 minutes. Or you may use the microwave. Sprinkle ground cinnamon once cooked.
  2. For 1 serving use 1/2 a cup of the large cooked mashed sweet potato, place in a bowl (or jar), mix in 1/4 cup of rolled oats, stir in 1/2 of the tbsp of the peanut butter and 2 tbsp of the peanuts (about 1/8 cup.)
  3. Serve warm. Top with 1/2 cup of plain vanilla greek yogurt . Sprinkle additional cinnamon.
Recipe Notes

Nutrition per 1 serving:

Calories 418 Fat 18.7g Carbohydrates 55g Fiber 9g Protein 14g

Calories do not include greek yogurt (I recommend low fat, plain due to the calories)

  • Cooking time does not include sweet potato baking time
    • Clean and puncture sweet potato. Bake sweet potato in covered casserole dish with moisture at 425 degrees for about 35 minutes, up to 45 minutes. Remove peel, mash.
  • Vegan: replace honey roasted peanut butter with regular peanut butter
  • To reduce calories use 1/4 cup of sweet potato per serving instead of 1/2 a cup; also may remove peanuts or nut butter- not both!
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Chickpea + Avocado Mash ‘Chick-a-Mole’ {Vegan}

One bowl wonder here!

Typically when I whip up guacamole… I can’t control my portions all so perfectly. Nothing will be left if I’m just having a guacamole ‘snack’ when I’m starving. Not my smartest snacking idea!

This chickpea and avocado mash-up however is a perfect way to get a a guacamole fix without having too much! It’s a game changer on sandwiches, quick and easy for a snack at work, and works as an elegant hors d’oeuvre.

All you do is simply add the avocado, chickpeas, herbs and spices into a food processor (or you can go at it with a potato masher + bowl)

Then add the remaining fresh ingredients (onions and tomatoes) to the mix in a large bowl.

Garnish with extra cilantro and you are DONE!

1 can of drained Chickpeas, 1 medium Haas Avocado, 1 tbsp of Olive Oil, 3 tbsp of Lime Juice, 3-4 tbsp of Cilantro (at least), 1/3 cup of diced Red Onion, 1/3 cup of diced fresh Tomatoes, pressed Garlic, 1 tsp of Paprika and Cumin, 1/4 tsp of Salt & Pepper…..AvoChickpeaMash1

You blend.

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You play.

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You eat!

With the added volume of fresh vegetables and beans, the calories are reduced. Stick to a 1/3 cup per serving, or to a maximum of 1/2 of a cup depending on your goals.

-Serve on toast, toasted whole wheat pita points, in a sandwich or with fresh vegetables-

 

 

Chickpea + Avocado Mash 'Chick-a-Mole' {Vegan}
Print Recipe
A mash up of avocado and chickpeas for a fresh and healthy alternative to sandwich spreads. Also a versatile guacamole dip.
Servings Prep Time
4 Servings 10 minutes
Servings Prep Time
4 Servings 10 minutes
Chickpea + Avocado Mash 'Chick-a-Mole' {Vegan}
Print Recipe
A mash up of avocado and chickpeas for a fresh and healthy alternative to sandwich spreads. Also a versatile guacamole dip.
Servings Prep Time
4 Servings 10 minutes
Servings Prep Time
4 Servings 10 minutes
Ingredients
  • 1 medium Avocado
  • 1 14 oz can Chickpeas 1 and 3/4 cup
  • 3-4 tbsp Cilantro
  • 1/3 cup Red onion, diced
  • 1/3 cup Tomatoes, fresh, diced
  • 2 cloves Garlic, pressed *Or minced, jarred
  • 1 tbsp olive oil
  • 1 tsp Paprika
  • 1 tsp Cumin, ground
  • 1/2 tsp Pepper
  • 3 tbsp Lime juice
Servings: Servings
Recipe Notes

Calories 206 Fat 11.5g Carbohydrates 20.9g Fiber 8.5g Protein 6.2g

calories are approximate, per 1/4th serving

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Avocado Toast [Sun-dried Tomato + Feta] {Greek}

I don’t always make snacks so pretty and pleasing to the eye. But I do love to take my time and savor every last bite!

Between recipe testing and work I was reminded on how popular avocado toast has become. Someone may have been on an avocado kick as of lately and had me thinking about it too 😉

Check out how one of my boss’s, Krista, puts together avocado toast with her fresh tuna! You can find fitness, lifestyle, and nutrition posts on her blog: Meet the Whites. She loves to make things super simple (and healthy!) for herself and Jim!

I certainly suggest making toast an opportunity to include vegetables. I am an avid bread lover, unfortunately just eating toast is not exactly sustainable alone as a snack. I’ve enjoyed sautéed spinach and tomato basil chicken on toast as well. Think of having a little bit of protein on your toast: bean spreads, low-fat cheese, almond butter, or tuna.

Avocado Toast {Greek}
Print Recipe
Simple snack, complex flavor. Hearty whole wheat toast with avocado, sun-dried tomato, feta cheese and a pinch of oregano.
Servings Prep Time
1 serving 5 minutes
Servings Prep Time
1 serving 5 minutes
Avocado Toast {Greek}
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Simple snack, complex flavor. Hearty whole wheat toast with avocado, sun-dried tomato, feta cheese and a pinch of oregano.
Servings Prep Time
1 serving 5 minutes
Servings Prep Time
1 serving 5 minutes
Ingredients
  • 2 slices Whole wheat bread Hearty loaf
  • 2 tbsp Avocado
  • 1 tbsp Sun dried tomato, chopped
  • 2 tbsp Feta, reduced fat, crumbled
  • 1/4 tsp Oregano
Servings: serving
Instructions
  1. Slice and toast whole wheat bread. First layer is avocado, spread on both slices. Next, top with chopped sun-dried tomatoes, sprinkle with feta and oregano.
Recipe Notes

Nutrition per serving (hearty bread):

Calories 260 Fat 8g Carbohydrates 39g Fiber 4g Protein 11g

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Peach Tart with Pecan Crust {Vegan}

Fresh peaches, easy toasted pecan crust, sweet coconut cream…Must I say more? It’s like a fancy parfait on a plate.

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I didn’t create this recipe on my own, I followed one of my favorite blog’s advice, Sprouted Kitchen: Summer Peach Tart.

First you’ll want to purchase canned full fat coconut milk. I had better luck with the organic coconut milk from my Kroger, Simple Truth, but any can should do. The Goya coconut milk just didn’t solidify as well as the organic, and I’d have to assume it’s because it may have been on the shelf a little while longer.

Place your coconut milk up-right in the fridge for at least a day until the cream hardens at the top, and the liquid separates. When you open the can, it should be a lot like scooping out bar soap with a spoon!

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*If you want to skip this step you can substitute about half of a cup of greek yogurt to cover this tart. This coconut whipped cream has been replicated by quite a few vegan bakers so I had to try it out! A thick sweetened greek yogurt would work well too if you don’t want to go through the extra steps.

Toasting your pecans: Just add these to a baking sheet in a preheated oven at 400. Remove after a couple minutes.

Guess what? You don’t have to toast you pecans either! I have had those horrific toasting and broiling experiences too, if you don’t have extra just skip it. The crust will still taste amazing… burnt bitter nuts, not so much.

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For the crust, you’ll need 9 pitted dates, 1 cup of pecan pieces, 1 cup of almond meal, 2 teaspoons of coconut oil, 1 teaspoon of vanilla extract, 1 teaspoon of cinnamon, and a tiny little pinch of salt!

Sometimes dates can be dry, so soaking the dates for an hour can help the crust blend together with ease.

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Combine all of these ingredients in a large food processor (or a high-speed blender) and blend until the crust is uniform and the large chunks are mixed. It’s okay if you miss a few. If you notice the crust is not mixing or just sticking to the sides of your food processor, your dates were probably a little dry. I sprinkled water in during this step. Literally sprinkle or go by a teaspoon measure, you don’t want a soggy crust! Yuck.

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The crust is a sticky (but wonderful) mess at this point. Using a a spatula, scrape all of your ingredients into the parchment lined 9″ springform pan. Press down the crust with your hands with an additional piece of parchment paper until it’s even. Doesn’t have to be perfect 😉

Place the crust in the fridge to cool and harden. This crust can be done 1-3 days ahead of time or the day of for an hour.

Now for the yummy filling! Chill or freeze a large mixing bowl for your coconut whipped cream. -If you are using greek yogurt, skip this step instead and slather on the crust!- Carefully scoop the full fat coconut milk from the top of the can and place in your chilled mixing bowl and add in vanilla extract and sweetener of choice (1 tbsp of stevia or 1/4 cup of powdered sugar). -If you are using a blender, carefully blend in 5 second increments, stir and repeat, or heat from the blender will liquify the cream.- Blend until WHIPPY.

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The cream should be somewhat airy and creamy, like the OG, cool whip you find at the store. Definitely taste the cream to make sure you like it before you plate it. Sweet, light, and a hint of coconut! MMmmmMM.

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You don’t want the cream to melt so don’t waste anytime. Place your crust and filling in the fridge while you cut up the peaches. (Any fruit will do: kiwis, mangos, strawberries.) Large peaches are the best so you can arrange slices in a circular arrangement. Aesthetically pleasing, because we want to eat with our eyes first right!? If your fruit is a little extra juicy I’d pat them dry with a towel so you don’t have a super wet tart. Then, brush with a tad but of lemon juice.

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Arrange however you’d like, and have fun!

Tarts are always better served cold and the slices will be easier to cut through too.

Peach Tart with Pecan Crust {Vegan}
Print Recipe
Taste with your eyes first. Nutty sweet crust, with a light coconut whipped cream, and fresh seasonal fruit. This tart is a perfect, versatile way to play with summer fruit.
Servings Prep Time
8 slices 30 minutes
Cook Time
2 hours, cooling
Servings Prep Time
8 slices 30 minutes
Cook Time
2 hours, cooling
Peach Tart with Pecan Crust {Vegan}
Print Recipe
Taste with your eyes first. Nutty sweet crust, with a light coconut whipped cream, and fresh seasonal fruit. This tart is a perfect, versatile way to play with summer fruit.
Servings Prep Time
8 slices 30 minutes
Cook Time
2 hours, cooling
Servings Prep Time
8 slices 30 minutes
Cook Time
2 hours, cooling
Ingredients
Pecan Crust
  • 9 whole Dates, pitted * Soak if extra dry
  • 1 cup Pecans Pieces, toasted
  • 1 cup Almond meal
  • 2 tsp coconut oil Virgin, unrefined
  • 1 tsp Cinnamon, ground
  • 1 pinch salt
  • 1 tsp Vanilla extract, pure, natural
Topping
  • 3-5 whole Peaches, sliced or diced Any fresh fruit will do
  • 1/4 cup Blueberries For garnish
Coconut Whipped Cream
  • 1 x 15 oz can Coconut milk Full fat, refrigerated 1-3 days
  • 1 tbsp Stevia powder Or 1/4 cup powder sugar
  • 1 tsp Vanilla extract, pure, natural
  • 1 tbsp lemon juice Brush over top of tart
Servings: slices
Instructions
Preparatory Step:
  1. Place 1 to 2 cans of coconut milk (full fat) upright in the fridge fro a minimum of 24 hours. [2 is incase you have a faulty can]
Crust
  1. Toast pecan pieces in a 400 degree Farenheit oven, for 2-3 minutes maximum. (Optional)
  2. In a large food processor: Add 9 dates, 1 cup of toasted pecan pieces, 1 cup of almond meal, 2 tsp coconut oil, 1 tsp vanilla extract, + 1 tsp of cinnamon. Blend on until any large chunks have been mixed. Add droplets of water if needed. Crust should be sticky *High-powered blender works well too
  3. Using a small spatula, add crust to a (parchment lined) 9" springform pan. Press sticky ingredients evenly onto the pan with hands and 1 additional piece of parchment paper.
  4. Place the crust in the fridge to harden while you finish up the tart. *This crust can done 1-3 days ahead of time too!*
Filling
  1. Coconut Whipped Cream: Scoop the coconut out of the can carefully. Add to a chilled mixing bowl (Or a high speed blender). Add 1 tbsp of stevia powder or 1/4 cup powdered sugar, 1 tsp of vanilla extract. Mix until smooth. If using blender, mix in 5 sec increments or whip will liquify.
  2. Smooth your whipped cream on the crust and place in the fridge as you cut up your peaches or favorite fruit!
  3. Brush lemon juice over the top and place in the fridge. Serve cold!
Recipe Notes
  • Storage: Up to 4 days maximum
  • Coconut milk: Full fat, not light, or this will not work.
  • Sugar: Powdered or any fine sugar works well. Very little syrup or liquid sweetener if you make substitutions.
  • Coconut whipped cream alternative: 1/2 cup - 3/4 cup of Greek yogurt, either vanilla, or plain with vanilla extract (thick and strained, non-fat or full fat)
  • To save time: 1. Cut up peaches or fruit ahead of time 2. Make crust day before 3. GREEK YOGURT

This crust is perfect for those who like to avoid animal fats in baking or just simply like the taste and crunch of sweetened pecan crust! It's vegan friendly as well as dairy free! However, for those who have nut allergies, go for a traditional crust or use another smooth nut that may not be an allergy for you.

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