sunflower seeds

Life, Recipes, Snacks

Happy Birthday Mom!

HAPPY BIRTHDAY MOMMY, I LOVE YOU!mom and i

Happy birthday to my best friend, idol, mentor, shopping buddy, pedicure partner, and best of all; my mom! You don’t look a day over 20 and I really hope that I get your genes!

I thought I would check in with you guys so you don’t think I have disappeared again! Things have been going at lightening speed in my life and I’m finally back in my own home for a little while… until the next adventure takes place! I spent the past weekend in Palm springs with my amazing friends for a much needed girls’ weekend. So much fun! Updates coming soon, but for now I have a delish avo snack idea for you guys!

My mom is obsessed with avocados. Literally. She cuts them open and eats them with a spoon! In honor of momma Cathie’s birthday I thought it was totally appropriate to share one of my favorite avocado snacks!

Today’s power snack is a Hass avocado drizzled with honey followed by a sprinkle of crunchy sesame seeds. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. This will satiate your sweet tooth, give you a little bit on crunch to nibble on, and keep you full in between meals! Win win… win!

Avocado Honey Snack
Avocado Honey Snack
serves 2

1 avocado
1 Tbsp honey – divided
1/2 Tbsp sesame seeds or sunflower seeds – divided

Cut the avocado in half and remove pit. Drizzle each half with honey and sprinkle with seeds. Eat right out of the shell with a  spoon!

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Desserts, Raw, Recipes, Vegan, Vegetarian

Valentine’s Day Cookie Sandwiches

Valentine’s day is just around the corner. You’re probably imagining a romantic day filled with love, teddy bears, flowers and chocolate. That’s right, mouth watering, stomach ache inducing amounts of chocolate. Americans will purchase around 58 million pounds of chocolate during the days leading up to V-day. Oh my goji, that’s a lot of chocolate! Instead of going the traditional route of store bought truffles in heart shaped boxes, branch out and make something healthy and delish!

These gluten-free, dairy-free, soy-free, vegan bite-sized treats provide healthy plant-based fats, natural sugars, macronutrients, and tons of flavor that will satisfy your sweet tooth, give you a little burst of energy, and keep you away from the truffles! Oh, and did I mention… No baking required?!

If you’re short on time, skip the filling and just make the outer cookies for a fun dessert!

Valentine's Day Cookie Sandwiches
Valentine's Day Cookie Sandwiches
Valentines Day Cookie Sandwiches
Makes about 24 one inch heart shaped sandwiches

1 cup pitted Medjool dates (pitted)
1/2 cup unsalted sunflower seeds
1/2 cup walnuts
3 Tbsp raw cacao powder (or 4 Tbsp cocoa powder)
1/2 tbsp pure vanilla extract

Filling:
1/2 cup raspberries
2 Tbsp coconut flour
1 Tbsp coconut oil
1 Tbsp honey or agave
1 tsp vanilla

Blend the sunflower seeds and walnuts in a food processor until finely ground but not a nut butter consistency. Add the cacao powder and vanilla extract and blend again until mixed evenly. Remove pits from dates. Add the the dates and process until a dough like mixture is formed. You should be able to sculpt the dough without crumbling. Remove the dough from the food processor and transfer onto a large piece of wax paper. Cover the top of the dough with wax paper, and flatten with a rolling pin. Place the flattened dough in the freezer (with both sheets of wax paper) while you make the filling. For the filling, combine raspberries, coconut flour, coconut oil, honey, and vanilla in a food processor and blend until smooth. Transfer the filling mixture onto a large piece of wax paper. Cover the top with another piece of wax paper and use a rolling pin to flatten. Transfer the filling (with wax paper) to the freezer. While the filling is setting, remove the outer dough from the freezer and remove the top layer of wax paper. Using a 1 inch heart shaped cookie cutter, cut the dough into hearts. Remove the filling from the freezer and remove the top layer of wax paper. Using the cookie cutter, cut the filling into hearts. Place one heart of filling over one cookie heart, and top with another cookie heart to form a sandwich. Store in the freezer until served.
Note: I used frozen raspberries in the filling to expedite the setting process.

Valentine's Day Cookie Sandwiches

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Contests & Giveaways, Desserts, Raw, Recipes, Snacks, Treats, Vegan, Vegetarian

Raw Brownie Bites + Natural Delights Medjool Dates Giveaway

A few weeks ago, I was sent a a 12 pound package from Bard Valley Natural Delights™ Medjool Dates! Inside this delightful box (no pun intended) was a combination of twelve packages of delicious Medjool Dates and Date Rolls from Bard Valley! Natural delights sent me some of their amazing Date Rolls, which included 3 different flavors: almond, pistachio, and coconut. I had never tried date rolls before, but they are pretty addicting! Coconut was my favorite, so much sweet chewy goodness in one bite! Along with a generous amount of date rolls, they also sent me some whole Medjool dates which were fantastic. I go through tons of dates in my kitchen because I love using them in place of refined sugar for baked goods & desserts, and love nibbling on them when I am craving something sweet.


I saw this quote on the Natural Delights website and had to share it with you guys! It’s perfect haha
“Once the fruit of kings. Now the king of fruits. The mighty, majestic Medjool.”

“Known as the “Fruit of the Kings,” caramel-like Natural Delights Medjool Dates are considered the best-tasting, most luscious dates in the world. In addition to being a good source of fiber, they contain no added sugar, are high in antioxidants and offer important vitamins and minerals including Potassium, Copper, Magnesium, Vitamin B6, Niacin, Calcium, Iron and Vitamin K.” -Natural Delights

Natural Delights also sent me some excellent information explaining why Bard Valley Natural Delights Medjool Dates are a nutritional powerhouse!

  • They are naturally sweet Medjool dates are naturally sweet and contain no added sugar, making them an ideal alternative to artificial and processed sweeteners.
  • They help protect against cancer Medjool dates are filled with polyphenols, powerful antioxidants that help protect the body against the oxidation and inflammation of cells that can lead to cancer. Medjool dates contain more antioxidants than blackberries, plums and apples.
  • They help stabilize blood sugar levels Medjool dates rate low to low/medium on the Glycemic Index (GI). A low-GI carb diet keeps glucose and insulin levels stable, helping maintain sustained energy and a healthy weight.
  • They make you feel fuller for longer Medjool dates are loaded with dietary fiber. Just one-quarter cup of Medjools provides 12 percent of the daily requirement of fiber and helps satisfy between-meal cravings.
  • They can reenergize Rich in potassium, manganese and other important minerals, Medjools help balance blood sodium levels and release energy from protein, fat and carbohydrates.
  • They are a healthy snack Medjool dates are a no-fat and no-cholesterol treat, making them ideal for snacking.
  • They help fight against “bad” cholesterol Medjool dates help lower LDL cholesterol levels, which decreases the risk of diabetes, heart disease and stroke.
  • They can ease labor and deliveries in pregnant women A study in the Journal of Obstetrics and Gynecology indicated that pregnant women who consumed six Medjool dates for four weeks prior to their estimated delivery date had easier labors with fewer complications.
  • They help lower blood pressure Medjool dates are also dense in copper, Vitamin B6, niacin, calcium, iron and Vitamin K, making it the perfect addition to the DASH diet, which is proven to lower blood pressure.
  • They have a long shelf life Medjool dates have a shelf life of 30 days when stored at room temperature – making them ideal for travel and enjoying at work, home or play.

With an abundance of fresh dates, I knew it was time for a new dessert recipe! Mmmm my fav! This is an adaptation of my favorite Vegan Chef, Chef AJ’s Raw Brownies!


Raw Brownie Bites
Makes 12 servings

1 cup pitted Medjool dates
1/2 cup unsalted sunflower seeds
1/2 cup walnuts
3 Tbsp raw cacao powder (or 4 Tbsp cocoa powder)
1/2 tbsp pure vanilla extract

Blend the sunflower seeds and walnuts in a food processor or high powered blender until finely ground but not a nut butter consistency. Add the cacao powder and vanilla extract and blend again until mixed evenly. Remove pits from dates. Add the the dates and process until a dough like mixture is formed. You should be able to sculpt the dough without crumbling. Using a 1 Tbsp measuring spoon, scoop the dough and roll into 12 balls. Keep in the refrigerator for 1 week or freezer for up to 1 month. Enjoy!

If you’re looking for a post workout snack or a healthy dessert, turn your Raw Brownie Bites into a Brownie Batter Milkshake with this super simple recipe: 



Brownie Batter Milkshake
serves1

2 Raw Brownie Bites
1 frozen banana
1 cup unsweetened almond milk (or milk of your choice)

Combine almond milk, banana, and 2 Raw Brownie Bites in a blender and blend until smooth.

In collaboration with Bard Valley Natural Delights™ Medjool Dates, I am hosting a giveaway! One lucky RFFMBT winner will receive: 3 packages of Fresh Medjool Dates, 3 packages of Almond Date Rolls, 3 packages of Pistachio Date Rolls, and 3 packages of Coconut Date Rolls!

For your chance to win:
  • Leave a comment on this post “Raw Brownie Bites + Natural Delights Medjool Dates Giveaway” saying what you would do with your Medjool dates!
  • All entries must use a valid email address.
  • Open to U.S. residents only.
  • All comments must be posted by Thursday, July 19th at 11:59pm (PST).
  • 1 winner will be randomly selected and announced on Friday, July 20th.

I have complied a list of some RFFMBT recipes that also include Medjool Dates:

Chocomole 
Raw Bites
Chocolate Chip Chickpea Cookies
Chickpea Cookie Dough Dip
Healthy Vegan Banana Bread
Black Bean and Spinach Brownies
Hail To the Kale Salad Dressing

For more information about Bard Valley Natural Delights™ Medjool Dates visit their website and Facebook!

* The giveaway has ended, and the winner will be announced on Friday, July 20.
** Congratulations to the winner: Kristi E. from CO.

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Breakfast, Lunch, Snacks, Toast Tuesdays, Treats, Vegetarian

Sunflower Swiss Toast

I hope everyone had a fabulous & healthy holiday weekend!
Welcome back, it’s TOAST TUESDAY!

Today’s toast is a sweet and hearty multi-grain bread with creamy swiss cheese, sunflower seeds, and a drizzle of honey. One of my favorite new toast creations!


Sunflower Swiss Toast
Serves 1

1 slice Milton’s Healthy Multi-Grain bread
1 triangle Laughing Cow Spreadable Light Creamy Swiss Cheese
1 Tbsp sunflower seeds
1 tsp honey

Toast the bread, spread with Swiss cheese, sprinkle with sunflower seeds, and drizzle with honey.

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Recipes, Snacks, Treats, Vegan, Vegetarian

Quinoa Flax Crackers

This is my first experiment with homemade crackers. Sometimes I like to eat my Maple Quinoa Cereal dry as a snack, which gave me the idea to turn it into a savory cracker.

I love eating these plain, but my favorite topping is a dollop of  Laughing Cow Spreadable Light Creamy Swiss Cheese, with chopped bosc pear, and a hint of fresh cracked black pepper!

These crackers do not contain any flours or oils and in fact only consist of 5 ingredients! You could use this recipe as a guideline to make different flavored crackers by changing the seasonings and seeds on top! Next time I may try a sweet sesame poppy seed cracker! Mmmm, the possibilities are endless!

Quinoa Flax Crackers
Makes about 40 crackers

2 cups cooked quinoa
2 Tbsp finely ground flaxseed
1 Tbsp  salt-free Italian seasoning (I used Frontier)
¼ tsp ground sea salt
1-2 Tbsp sunflower seeds

Preheat oven to 400 degrees. Combine quinoa, flaxseed, seasoning, and salt in a food processor and blend until a dough-like consistency if formed.  Spread the dough onto a baking sheet lined with parchment paper (do not use wax paper). Place another sheet of parchment paper on top of the dough and flatted with a rolling pin until it has spread into a thin layer. Sprinkle sunflower seeds on top of the flattened dough. Place parchment paper on top and lightly roll the seeds in so they stick. Remove top layer of parchment paper and cut the dough into 1in x 1in squares. Place in the oven and bake for 25-30 minutes until edges become golden.

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