Veggie Staples

dairy free, gluten free, refined sugar free, plant based recipes

Archives for March 2015

No Bake Nut & Seed Bars

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The past few weeks I’ve gone through a bit of a dry spell with recipe creation. I’m not sure if it was just the winter season coming to an end, or my crazy schedule (it really felt like March Madness in the Staples household)! After a few weeks hiatus (I did post some workouts & fitness pieces), I’m back! I had some requests for some snack items, and was inspired by my recent trip to Starbucks. Have you heard of the company called Evolution Fresh? They make great cold pressed juices & snacks, and they are sold at Starbucks. When I’m out and need something to eat, this is usually one of my go to places, as I know I can get a bag of almonds, a juice, or even one of their snack bars. The only problem with this is they are pretty outrageously expensive. I don’t know about you, but I cannot pay $3 for a ‘granola’ bar every time I feel like it. So I went home, looked up the ingredients list, and got into making my own. I think mine are actually a bit healthier. They are about the same amount of calories, but I used raw honey for my No Bake Nut & Seed Bars, they used brown rice syrup & agave. Anyways, these are delicious, and they are a great go to breakfast (super filling, lots of fiber & protein)! Perfect for a post workout snack, or even something to take care of that sweet craving after dinner at night. Snack on!

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No Bake Nut & Seed Bars
Author: 
Recipe type: Snack
Cuisine: Nut & Seed Bar
Prep time: 
Total time: 
Serves: 12 bars
 
Ingredients
  • 1 cup raw almonds
  • 1 cup raw pumpkin seeds (pepitas)
  • ½ cup nut butter (I used almond)
  • ¼ cup flax seeds
  • ¼ cup raw honey or maple syrup
  • 1 tablespoon vanilla extract
  • 1 tablespoon cinnamon
  • pinch of sea salt
Instructions
  1. Mix all ingredients in a bowl
  2. Press mixture into an 8 X 8 pan until flat and evenly distributed
  3. Place in refrigerator for 1 hour
  4. Remove from refrigerator and cut into 12 even pieces
  5. Serve and enjoy!

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Awesome Arm Workout

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I feel badly I have neglected my blog for the past few weeks. Work has been crazy and I’ve had relatives visiting on the weekends, which makes it difficult for me to get into the kitchen to create. I’ve got a list of things I need to get working on, though. For now, however, I’d like to share a great arm workout with you. I’ve been meaning to get around to posting some workouts for you, so I’m taking this opportunity to do so. For some women, baby weight falls right off. After it took me close to 2 years to slowly lose 60 pounds, only to gain it back when I was pregnant with Zoey, I knew it was going to be a tough battle. So, here I am, with 19 pounds to go. It’s been a long 7 months of working my bum bum off to get back to my size 8’s - with a goal of my size 4’s in mind. I really wanted to fit back into them by my birthday (May 22nd) but considering I still have 20 to go and it’s the beginning of April, I’m hoping by Zoey’s first birthday it will be gone, and I’d be happy with that. This is what I looked like just a few weeks after having Zoey (not very flattering).

And now, in my size 8’s!

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The one thing I’ve changed since I was given the okay to work out is lifting very heavy. I have always lifted weights, but never to the point where I could barely make it through the last set. I’ve seen some great changes to my waist line since I’ve done so, and I know it’s making a huge difference. I also go to crossfit, which has helped so much! (see my post on crossfit here)!

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So I’d like to share with you this awesome arm workout I do once or twice a week. I am also running (I just signed up for a full marathon in October, with a few half marathons along the way), and I go to yoga 1 or 2 days a week. I try to get to the gym 4 days a week, with running and yoga in between. I’m keeping the miles light for now, 3/4 when I go out for runs in the middle of the week (I’ve even done a few 4:30am runs with a headlamp)! And my longer run on Saturday or Sunday.

Anyways! Here is what an awesome arm day looks like for me:

1500-2000 meters of rowing (I take breaks after 500 m, so it usually takes me 10 min to row) for warm up

Use whatever weight you feel comfortable with! I do this 4 times through, and go between 8 and 12 reps depending on how heavy my weights are. I typically do not rest in between sets, I go right back into rotation unless I’m stopping for water. *click the name of the exercise, it will bring you to a tutorial link*

rest

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I always like to end with “Flowers” by Moby and plank. It’s a great way to boost your endurance and strengthen your ab muscles! I haven’t found a good video for it on you tube, so I’m going to make my own to post here soon! (But if you google it you’ll get the idea).

I hope this awesome arm workout was helpful! Would you like to see more workouts posted here in the future?

Almond Butter Banana Blender Muffins

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Almond Butter Banana Blender Muffins - say that five times fast! I have just been going to town on the almond butter (or cashew butter) lately and when I was searching for some banana recipes on pinterest, and a blender muffin recipe came up. Easy to do, had all the ingredients. Yes. I cannot take all of the credit for this one. I found this inspiration for this over at Thirty Hand Made Days. Really good stuff over there, check Mique and all of her crafting projects out, they are great! I hope you enjoy these muffins, only a few ingredients, and did I repeat, you make them in the blender? Double Awesome Sauce!

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Almond Butter Banana Blender Muffins
Author: 
Recipe type: Muffin
Prep time: 
Cook time: 
Total time: 
Serves: 12 muffins
 
Ingredients
  • 1 cup raw nut butter
  • ½ cup enjoy life chocolate chips (optional)
  • 2 large eggs
  • 2 very ripe bananas, the browner they are, the better
  • 1 tablespoon honey
  • ½ teaspoon baking soda
  • Coconut oil for greasing pan (or muffin liners)
Instructions
  1. Preheat oven to 400 degrees
  2. Place all ingredients (minus the chocolate chips) in the blender
  3. Pulse until smooth
  4. Fold in chocolate chips
  5. Grease muffin pan or place liners in cups
  6. Distribute batter evenly
  7. Bake for 9-11 minutes or until the edges are brown
  8. Remove from oven & wait 10 minutes to cool before serving
Nutrition Information
Serving size: 1 muffin Calories: 224 Fat: 13 Saturated fat: 4 Carbohydrates: 17 Sugar: 10 Sodium: 94 Fiber: 3 Protein: 8 Cholesterol: 35

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Paleo & Vegan Almond Chocolate Biscotti

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One last chocolate recipe! After this there is no more for a little while, okay? I know I’m not helping you keep that New Years Resolution to lose a few pounds..
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I’ve been back on a baking kick lately, and decided to dive into a biscotti recipe. Almond Chocolate Biscotti, in fact. I love biscotti. It’s dry and crumbly kind of like a scone, but a smaller serving and dunks perfectly in tea or coffee! And a nice little crunch if you choose not to dunk. Plus, who doesn’t like a little chocolate with their coffee & tea? Nevermind that these are paleo, gluten free, vegan, and have no refined sugars! What is your favorite flavor of biscotti?

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Paleo & Vegan Almond Chocolate Biscotti
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 6 biscotti
 
Ingredients
  • ¾ cup almond flour
  • ⅓ cup coconut flour
  • ¼ cup raw cacao
  • ¼ cup honey
  • ¼ cup coconut oil, melted
  • ¼ cup enjoy life chocolate chips (plus more to sprinkle on top, if desired)
  • ¼ cup raw almond slivers (plus more to sprinkle on top, if desired)
  • ¼ teaspoon baking soda
  • pinch of sea salt
Instructions
  1. Preheat the oven to 350 degrees
  2. Mix all ingredients together (except chocolate chips & almond slivers)
  3. Add chocolate chips & almond slivers (if desired)
  4. Roll into a square, brick shape
  5. Sprinkle extra chocolate chips & almond slivers on top of the biscotti brick if desired
  6. Bake in the oven for 15-18 minutes or until sides and bottom begin to brown
  7. Remove from the oven and allow to cool for one hour
  8. Preheat the oven to 325 degrees
  9. Slice biscotti (I got 6 thicker slices out of my log)
  10. Bake in the oven for 10-15 minutes or until biscotti begin to come hard and crunchy
  11. Remove from oven and allow to cool
  12. Enjoy biscotti with coffee or tea

paleoveganchocolatebiscotti

Chocolate Dessert Hummus

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I promised more chocolate in the last post I did (and there is still more coming… ). I am a huge fan of hummus. I eat it almost every day, sometimes I make it on my own, sometimes I pick it up at the store (I love cilantro/jalapeno). But going along with the sweet treats I’ve been posting, this is a great afternoon or evening snack with some fruit or graham crackers (I like this recipe). Hummus is easy, you throw everything in a blender or food processor and you’re done! Simple. Just what I like. Especially when you are hustling to get things done in the kitchen. This Chocolate Dessert Hummus is a great combination of bringing lots of fiber, protein and chocolate together. You can add coconut, peanut butter, or more chocolate chips and make your own flavor combos as well. Does it get better than that? I don’t think so….

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Chocolate Dessert Hummus
Author: 
Recipe type: Hummus
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 1 can of organic garbanzo beans (15.5 ounces)
  • ½ cup raw cocao powder
  • ¼ cup enjoy life chocolate chips
  • 2 tablespoons non dairy milk (or more as needed if you like it a less thick)
  • 2 tablespoons vanilla extract
  • 2 tablespoons honey
  • 2 tablespoons tahini (or almond/peanut butter)
Instructions
  1. Place all ingredients in the food processor or blender and buzz until smooth (scraping down the sides as needed)
  2. Serve immediately or hummus can be stored in the refrigerator for up to 7 days

 

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