Peanut Butter Oatmeal Energy Bites

Peanut Butter Oatmeal Energy Bites

These energy bites are a filling snack to keep you going during a busy day. A source of fibre, healthy fats and some protein with a hint of sweetness. Makes 24

Ingredients:

1 cup of quick oats

1/2 cup of natural peanut butter (or use a nut free butter or almond butter)

1/2 cup of ground flax seeds

1/2 cup mini chocolate chips

1/3 cup honey

1/3 cup unsweetened shredded coconut

1/4 cup sesame seeds

1/4 cup raw sunflower seeds

Directions:

In a bowl, mix all ingredients together thoroughly. Cover bowl and keep in the fridge for about 30 minutes to firm up. Roll mixture into about 24 bites. If you find the mixture does not stick together, add peanut butter or honey. Store in the fridge or freezer.

Turmeric Fried Cauliflower Rice

Turmeric Fried Cauliflower Rice

Turmeric is a spice used in curry powder. It contains a compound called churchmen which this spice its yellow colour and has anti-inflammatory properties.

This fried rice is a great way to load up on veggies and makes a low carb side dish! This recipe makes a large amount and is great for batch cooking. 1 head of cauliflower makes about 1L or 4 cups of rice but will shrink when cooked.

 

Ingredients:
  • 1 head of cauliflower
  • 1 small red pepper, diced
  • 1/2 small sweet onion, diced
  • 1/2 cup cremini mushrooms, diced
  • 2 eggs
  • 1/4 cup vegetable broth
  • 1/4 cup matchstick carrots
  • 1/4 cup of green peas, frozen
  • 1-2 tsp ground turmeric
  • 1-2 tsp all spice
  • salt and pepper to taste
  • Olive oil for cooking
Directions:
  1. To make cauliflower rice, remove leaves from the cauliflower and chop cauliflower into large florets. Wash and place the florets in a food processor. Pulse until finely chopped (depending on size of your food processor you may have to do this in several batches). Here is a good pictured tutorial for how to make cauliflower rice: http://ohmyveggies.com/how-to-make-cauliflower-rice/ Once made, set aside the rice in a bowl.
  2. Heat olive oil in a large skillet or frying pan and scrambled two eggs. Use a spoon to break this up into small pieces. Set aside.
  3. Add olive oil to pan and stirfry the veggies until soft. Set aside.
  4. Add the cauliflower to the pan and heat on low-medium for 5 minutes. This will cook quickly, so be sure it doesn’t burn. Add 1/4 cup of vegetable broth as you cook to add some moisture.
  5. Add the egg and veggies to the pan and then season with turmeric, allspice, salt and pepper and mix thoroughly.
Sweet Potato Nachos

Sweet Potato Nachos

Sweet potatoes are a great alternative to chips! Cut back on the fat and sodium content while still enjoying the flavours of nachos. Keep the skin on for even more fibre. These nachos make a great healthier party snack or dinner.

Ingredients:

For sweet potatoes:

2 large sweet potatoes

1 tsp olive oil

½ tsp garlic powder

½ tsp paprika

salt and pepper to taste

For topping:

½ pound extra lean ground beef (or ground turkey or ground chicken)

½ red onion, diced

½ red pepper, diced

1 tsp olive oil

1 cup black beans

2 tsp chilli powder

1 tsp cumin

1 tsp paprika

¼ tsp garlic powder

½ cup shredded sharp chedder cheese or Monterrey Jack cheese

For topping (after cooking):

1 avocado, ripe

juice of a lime

salt, pepper and garlic powder to taste

½ tomato, diced

2 tbsp minced cilantro

Salsa, sour cream (or Greek yogurt), optional

Directions:

  1. Preheat oven to 400F and line a baking sheet with tin foil.
  2. Wash and dry sweet potatoes. Leave the skin on and slice into ¼ inch rounds. Place into a large bowl and add olive oil and spices. Toss gently to coat evenly.
  3. Lay sweet potato rounds on a baking sheet in a single layer. Cook for 40 minutes and flip half way through.
  4. Meanwhile, cook the ground beef in a large frying pan or skillet. In another pan, heat olive and cook onion and red pepper until soft. Transfer onion and pepper to pan with the cooked ground beef. Turn down the heat to low-medium and add the black beans and chilli powder, cumin, paprika and garlic powder. Cook for 5 min, stirring well to mix all ingredients. Turn down to low until sweet potatoes are finished.
  5. Once sweet potatoes are finished (they should be soft and edges starting to brown), remove from oven. Arrange the sweet potatoes closer to the center of the baking sheet so there are no gaps between them and the overlap slightly.
  6. Top the sweet potatoes with the beef, vegetable and bean mixture. You may find that you have too much topping – if there are leftovers, use for another dinner as taco filling or to make taco salad.
  7. Add shredded cheese on top.
  8. Place this back in the oven and cook for about 5-10 minutes, or until cheese melts.
  9. Meanwhile, mash avocado and mix with lime juice. Add a dash of salt, pepper and garlic powder to make a simple guacamole recipe. Or use your favourite recipe/store bought version.
  10. Once the nachos have cooked and cheese is melted, transfer to a serving dish. You can top the whole plate or serve up individual portions and allow everyone to add additional garnish and toppings themselves (guacamole, diced tomatoes and minced cilantro).

Enjoy!