Viewing entries tagged
kid friendly

Comment

Homemade Spicy Chocolate Coconut Granola Bars

I cringe at the price and ingredients of granola and meal replacement bars at the supermarket….

$2-$4 (sometimes even more) for a bar that has weird sugar syrups, refined oils, soy lecithin, and/or a myriad of other undesirable additives?

YEAH RIGHT!

You can make your own bars at home and control the oils,  sweeteners and all of the ingredients for only a fraction of the cost. 

Check out my spicy chocolate coconut granola bars!

Oooohhhh Ahhhhhhh

These puppies are super easy to make and pack up very nicely in your gym bag or purse for some quick fuel on the go. Feel free to sub your favorite nuts and seeds and change the sweetener to your preference (coconut sugar, honey etc). I used garam masala and curry powder but if that’s a little too out there for your taste or you are making these for kids feel free to leave it out. 

Homemade Chocolate Spiced Granola Bars

Yields 12

Vegan - Gluten Free - Refined Sugar Free - Soy Free

Ingredients

  • 1/2 Cup Roughly Chopped Raw Pecans (or nut of choice)
  • 1/2 Cup Roughly Chopped Raw Cashews (or nut of choice)
  • 1 Cup Raw Pumpkin Seeds (or seed of choice)
  • 1 Cup Raw Shredded Coconut
  • 1 Cup Soaked and Sprouted Gluten Free Oats (or equal amount of seeds or nuts) * see notes
  • 2 Tbl Raw Cacao
  • 2 tsp Cinnamon
  • 1 tsp Garam Masala (optional. I used Frontier brand)
  • 1/2 tsp Curry Powder (optional. I used Trader Joe's brand)
  • 1/2 tsp Fine Sea Salt
  • 3 Tbl Coconut Oil 
  • 2/3 Cup Pure Maple Syrup (or coconut syrup, or honey)

Instructions

  1. Preheat the oven to 350F
  2. Grease a 9x13 baking pan with the oil you are using for the granola bars and line with parchment paper.
  3. On a sheet pan place all of the nuts, seeds, and oats (if using) and toast on the middle rack for 8 minutes or until fragrant and lightly browned. (If you prefer a raw bar skip this step)
  4. Take the pan out of the oven and sprinkle the shredded coconut on top and return the sheet pan to the oven for 2-3 more minutes or until the coconut is lightly browned.
  5. Transfer the oat/nut/coconut mixture into a large bowl and set aside.
  6. Reduce the oven temp to 325F
  7. In a saucepan, combine the maple syrup and oil.
  8. Over medium high heat bring to a boil and then add the salt, spices, and cacao powder.
  9. Stir as soon as you add the spices and as soon as the mixture starts to bubble remove from the heat.
  10. Pour the syrup over the oat/nut mixture in the large bowl and stir until evenly coated.
  11. Pour the mixture into the prepared pan and press down firmly with a piece of parchment paper over your hands or greased or wet hands.
  12. Bake for 25 minutes.
  13. Let cool for 1-2 hours in the pan on the counter.
  14. Once fully cooled remove from the pan and turn out onto a cutting board.
  15. Cut into bars.
  16. The size is up to you but I cut mine into 12 bars by cutting the whole tray down the middle length wise and then splitting those 2 pieces into 6 equal portions in the shape of granola bars.

Notes

  1. If you would like to make a raw bar simply omit toasting the nut and seeds. Combine the syrup mixture and stir into the nuts. Follow the rest of the recipe as is except dehydrate the bars in a warm oven (on the lowest setting) overnight or in a dehydrator for 12 hours or until dry and crispy. Allow to set up on the counter for one hour before slicing. Do not consume raw oats they contain phytic acid that requires them to be soaked first. Soak them overnight and then dehydrate in a low oven or dehydrator overnight to "sprout" them.

Comment

Snack Attack!!! Fat Free Baked Cinnamon Apple Chips

Comment

Snack Attack!!! Fat Free Baked Cinnamon Apple Chips

I have an addiction to all things crunchy…nuts, fries, chips. I could survive solely on snack food if I didn’t have a nutritional conscious, but sadly, that is not the case. 

I know I shouldn’t be eating pre packaged fried foods with refined oils, cheap ingredients, and un identifiable additives…so I had to figure out a way to get my crunchy snack food fix the healthy way.

Enter the baked apple chip. 

apple cooked tray

Oooooooooooooooooohhhhhhh.

Ahhhhhhhhhhhhhhhhhhhhhh. 

Simple, pure, crunchy, apple goodness. 

Oh and did I mention they are stupid easy to make? I’ll walk you through it. 

Start by placing the bottom of an apple directly on top of the blade portion of a mandolin and slice as thin as possible ( you can use a knife if you don’t have a mandolin).

Place the apples in a ziploc bag and toss with lemon juice to prevent browning and add 2 tsp cinnamon and 1 tsp coconut or raw sugar (the sugar is optional and feel free to let your imagination run wild with the spice portion: curry, nutmeg, garam masala etc)

Toss to coat the apples.

Line a baking sheet with parchment paper and lay the apple slices in one layer.

Bake at 225F for one hour. Flip. Then bake for an additional hour.

Turn off the oven and leave the chips to cool with the oven door shut. They will crisp up as they cool so leave them alone until they snap when you gently push on one. 

Store in an airtight container if you don’t slam the whole tray cookie monster style like I did…whoops.  

Baked Apple Chips

Vegan - Gluten Free - Paleo - Nut Free - Refined Sugar Free - Fat Free

Ingredients

  • 2 Crisp Apples (Fujis, Granny Smith, Honeycrisp, Pink Lady)
  • 2 tsp Lemon Juice (about 1/2 a lemon)
  • 1 Tbl Cinnamon
  • 2 tsp Raw or Coconut Sugar (optional)

Instructions

  1. Preheat the oven to 225F and line two sheet trays with parchment paper.
  2. Slice the apples horizontally across the core on a mandolin (or with knife) as thin as you can.
  3. Toss the apples in the lemon juice to prevent browning.
  4. Toss the apples, cinnamon, and sugar in a ziploc bag until well coated or you can also sprinkle by hand.
  5. Lay the apples in a single layer on the lined sheet pans.
  6. Bake for one hour.
  7. Flip the apples.
  8. Bake for an additional hour.
  9. Turn the oven off and allow the chips to cool with the oven door shut or until they are very crisp and snap when pushed on lightly with your finger.

Notes

  1. If these are left long enough to cool they will stay crispy stored in an airtight bag or container for a few days. This same process can be used with bosc pears.

Comment