Chia & Chickpea Flour Pizza Crust

Chia & Chickpea Flour Pizza Crust

Have I got a pizza crust for you!

Super filing, high protein and high fibre! It is also vegan and gluten-free. It’s a great way to add omega 3 healthy fats to your diet. It is also a source of calcium, iron and potassium!

Ingredients:

1/2 cup chickpea flour (I used Bob’s Red Mill Chickpea and Fava Bean Flour)

1/2 cup chia seeds

2 tbsp flax seeds

3/4 cup water

salt and pepper

1 tsp garlic puree (or use garlic powder)

Chili flakes to taste (depending how spicy you would like it!)

Also have tried with 1-2 tsp of Italian seasoning which is great!

Directions:

1. Preheat oven to 375F. Line a baking sheet with tin foil (if making one large pizza crust) or two baking sheets if making individual size pizzas. Grease the foil with olive oil.

2. In a medium sized bowl, mix chickpea flour, chia seeds, flax seeds together. Add water and mix thoroughly. Add salt and pepper, garlic and chili powder and any other spices you are using and stir to combine.

3. Let sit for at least 30 minutes.

4. In one large piece or in individual circle or square shapes, flatten the dough out evenly to make a thin crust. Cook in the oven for 15-18 minutes. The edges should start to look crispy.

5. Remove from oven and add your toppings. See below for ideas. Place back in the oven for about 8-10 minutes until cheese melts.

Topping suggestions:

Spread:

Roasted red pepper spread or hummus

Roasted red peppers

Toppings:

Red onion or caramelized onions

Tomatoes

Avocado

Mushrooms

Cheese:

Feta cheese or Nutritional Yeast

Nutrition facts for 1/3 of crust recipe: 

245 cal, 26g carbohydrate (16g fibre, 2 g sugar) 12g fat (mainly unsaturated) 10g protein

Enjoy!!

-Andrea Docherty, RD

Turmeric and Ginger Apricot Energy Bars

Turmeric and Ginger Apricot Energy Bars

These no added sugar energy bars are a tasty and filling snack. The ginger and turmeric add an interesting flavour! They are sweet and make a healthy treat at the end of the meal, or a great mid afternoon snack on the go.

Ingredients

1.25 cups of pitted dates

1/2 cup apricots

1/2 cup raw almonds

1/2 cup raw or dry roasted, unsalted cashews

1/2 – 1 tsp ground ginger

1/2 – 1 tsp ground turmeric

About 2 tbsp hemp seeds (for topping)

Directions:

  1. In a food processor, add dates, apricots, almonds and cashews and blend until the nuts are broken into small pieces. After a few minutes, the mixture should start to be able to take shape (for example, if you tried to form this into a ball, it would stay intact). If this doesn’t happen, you may need to add more dates or apricots to help it bind. Add 2 extra dates and 2 extra apricots at a time and continue to blend and re-check if mixture will take shape.
  2. Add ginger and turmeric to the mixture. Add at an amount of 1/4-1/2 tsp at a time and blend. Taste test and see if you need to add more based on your preferences.
  3. Grab a pyrex or baking dish (8x8) and place mixture into the dish and press down to form bars. Make the mixture about 1/2 inch thick. It may not cover the whole tray and that’s ok.
  4. Sprinkle hemp seeds over top. Cut off a piece of parchment paper the size of the pyrex, place on top of the bar mixture and press down to secure the hemp seeds on top and to help the mixture stay together.
  5. Place in the fridge or freezer for 30 min to cool and firm up. Cut into bars or squares and enjoy!

-Andrea Docherty, RD

Curry Mashed Chickpea Salad Wrap Filling

Curry Mashed Chickpea Salad Wrap Filling

This salad is a tasty balanced vegetarian lunch bursting with fibre, healthy fats and protein for Meatless Monday or any day of the week! If you are bored of your typical wrap or sandwich filling, you need to make these! Meal prep this filling at the beginning of the week and store in an air tight container in the fridge and assemble when you are ready to eat!

I used La Tortilla Factory wraps for this. They contain 9g protein and 13g of fibre per wrap!

Ingredients:

1 can of chickpeas, mashed

2 green onions, sliced

1/2 orange pepper, diced

1/3 – 1/2 english cucumber, diced

1/4 cup hemp seeds

1/4 cup sesame seeds

1/4 cup raw sunflower seeds

1/4 cup light mayo

1/4 cup Greek yogurt

1 tsp curry powder

1/2 tsp tumeric

1/4-1/2 tsp garlic powder

2 tbsp lemon juice or juice of a lemon

1/2 tsp paprika

1-2 tbsp mustard or dijon mustard

Optional: Chili flakes

Salt and pepper to taste

Directions:

1. Drain and rinse a can of chickpeas. Place in a large bowl and mash with a potato masher. You can leave some larger chunks. You will notice the shells of the chickpeas start to come off, I removed all of these.

2. Add green onions, pepper, cucumber, 3 types of seeds to a bowl and stir. Add the mayonnaise, spices, lemon juice, salt and pepper, and dijon mustard and mix well to combine evenly.

3. Serve cold. Enjoy on sandwiches, wraps or on a bed of lettuce as a salad.

Andrea Docherty, RD

Citrus Avocado Sorghum Salad

Citrus Avocado Sorghum Salad

Have you tried sorghum yet? I’ve been having fun trying new grains like kamut and farro, and my latest one has been sorghum. Its a whole grain and gluten free! It has a chewy texture, similar to wheat berries. 1/4 cup uncooked (which makes about 2/3 cup cooked) has 8g of fibre, 5g of protein and only 1g of fat. Since its a whole grain, its also a great source of b vitamins and antioxidants. Try it in a cold salad or even at breakfast for an oatmeal replacement. I used Bob’s Red Mill Brand, and for anyone local in Windsor-Essex, you can find sorghum at Fred’s Farm Fresh!

This is a great make-ahead meal for lunches during the week.

Ingredients:

Salad:

  • 2-3 cups of cooked sorghum
  • 1 chicken breast, chopped
  • 3-4 green onions, sliced
  • 1 orange, chopped
  • 1 avocado, diced
  • 1/2 english cucumber, diced
  • 1/3-1/2 cup of fresh parsley, chopped

Dressing:

  • Juice of a lemon
  • 1-2 tbsp olive oil
  • 1 tbsp honey
  • Salt, pepper, garlic powder and chili flakes to taste

Directions:

1. Cook sorghum according to directions on the package. Use a ratio of 1:3 for the dry sorghum and water. Bring this to a boil in a pot and then turn down to a simmer and cook until all the water is absorbed.

2. Meanwhile, mix all salad ingredients in a bowl.

3. Mix the dressing ingredients in another bowl and pour over the salad and mix well to combine. Add cooked sorghum and stir.

Enjoy cold!

Andrea Docherty, RD

Loaded Quinoa Fruit and Nut Bars

Loaded Quinoa Fruit and Nut Bars

If your looking for a filling snack, these bars are for you! Great for an afternoon snack or to keep you fuelled during a camping or hiking trip. To make them nut free, use a sunflower seed butter or soy nut butter and replace the almonds with pumpkin seeds, fruit or omit. The toasted quinoa is a nice addition and just adds a very slight crunch.

Ingredients:

  • 1 cup quick oats
  • 1/2 cup uncooked quinoa
  • 2 tbsp hemp seeds
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 2 medium sized ripe bananas, mashed
  • 1/4 tsp vanilla extract
  • 1/4 cup chopped almonds
  • 1/4 cup raw sunflower seeds
  • (or 1/2 cup total of your other favourite nuts/seeds)
  • 1/4 cup dried apricots, chopped
  • 1/4 cup dried cranberries
  • 1/4 cup dried currants
  • (or 3/4 cup of other favourite dried fruit)
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup semi sweet chocolate chips
  • (or 1/2 cup other additions)
  • 1/4 cup almond butter (or other nut butter of choice)
  • 2 tbsp honey or maple syrup
  • 1 serving of protein powder (vanilla or unflavoured) (optional)

Directions:

1. Preheat oven to 350F and line a baking sheet with tin foil. Place quinoa onto a single layer on the foil and bake for 10 mins to toast the quinoa. Line a 9x13 pyrex or baking pan with parchment paper or grease the pan to prevent sticking.

2. In a bowl, mash banana and add vanilla extract. Add hemp seeds, nuts, fruit, chocolate chips, coconut, cinnamon, vanilla, salt, and stir. Fold in oats and protein powder and mix. Add almond butter and honey and stir well to combine. Lastly add quinoa once its done toasting.

3. Pour mixture into the pan or pyrex and press down with hands to help bars stay intact. Bake for 25 minutes or until edges turn golden brown. Allow to fully cool before cutting into 12 bars.

Adapted from Ambitious Kitchen.
Note: The pictures show a serving slightly bigger than the serving of 18 squares. If cut into bars, this will make a smaller number of servings but larger portions.
Nutrition for 18 servings: About 158 calories, 7g fat, 19g carb (9g sugar and 3g fibre), 5g protein