Peanut Butter and Chocolate Granola Bars

Granola bars are one of those things I hate buying. The reasons are three: 1) the ingredients that are put into commercial granola bars 2) the cost of commercial granola bars 3) how easy it is to make them at home. I'd rather buy things that I can't easily make myself. The truth is, granola bars are dead easy to make, and when you do make them, you can choose the ingredients you wish to include. 

This recipe that I came up with  calls for peanut butter and chocolate -- which is not school friendly. I have made them with coconut butter instead of peanut butter, and they were well received. But here's that classic pb and c flavour combo, and since chocolate is way too melty in the summer heat, I definitely think of these as an enjoy at home snack, anyway. Definitely not for school.

I've made these without the chocolate mix in, and with coconut butter and hemp hearts instead of peanut butter, with chocolate drizzled on top. yummy. What I'm trying to say, don't be afraid to customize, if that's your jam. 

I toast the oats and coconut before mixing the ingredients together. This is because I prefer both the taste and texture of toasted oats and coconut in the this particular context. However, if you prefer raw, you do you.

The recipe calls for an entire cup of high quality dark chocolate, and makes 24 bars. Chocolate is laden with minerals, protein, fibre, and fat, as well as epic deliciousness. Thanks to the peanut butter, coconut oil, and shredded coconut, these bars are a good source of snack-worthy fat and protein, and are definitely a very satisfying nibble when you need one.

equipment needed:

frying pan

stove

spoon

mixing bowls

mixing spoon

measuring cups

measuring spoons

9x9 inch silicone pan (or a glass one lined with parchment)

metal or plastic spatula with fine edge for cutting the bars

ingredients:

A)

1 cup small flake oats 

1 cup fine coconut flakes or desiccated coconut

B)

5 tbsp natural peanut butter (we used crunchy)

5 tbsp coconut nectar

1 tbsp coconut oil

C)

1 tsp vanilla

1/4 tsp mountain salt (if your PB is unsalted, you may want to add an extra pinch)

D)

2 tbsp date sugar

E)

1 cup chocolate chips (dark, fair trade) (or if you have something bigger like chunks or morsels, you can also chop ‘em up roughly with a knife)

directions:

1. toast the ingredients from part A. For this, I use a dry frying pan on a moderate heat, stirring frequently and paying close attention because I don't want it to get too brown. You could also toast in the oven or toaster oven, but watch it carefully to make sure it's not getting over done. I highly recommend toasting them separately, because oats take much much longer than coconut to toast.

2. I use a glass measuring cup for this next part: combine the ingredients from B) and heat them until they can be mixed easily with a fork. I use the microwave for this. (Don't over heat). If you want to use a double boiler or a pot on the stove, that would work too. Don't let it burn and don't over-heat. You don't want your PB to seize. If you don't know what I mean by that, trust me, you don't want it to happen.

3. when B) is mixed well, add C) and stir well.

4. In a mixing bowl, combine the toasted ingredients from A) wth D). This is best when the ingredients are still warm. Stir well.

5. pour the mixture  of B and C over the toasted ingredients and stir well (I like doing this with a fork)

6. when fully combine, and whilst it is still slightly warm, stir in E). Because it is warm, the chocolate will partially melt. Do not worry. This is a good good thing.

7. When fully combine, press the mixture into your 9x9 silicone pan. (or a glass 9x9 pan lined with parchment. Trust me on the parchment). Flatten and smooth it into the pan using a silicone scraper or by covering it with a piece of parchment and pressing with your hands. 

8. When flattened and pressed, use the edge of a plastic spatula (or blunt metal edge) to cut the mixture into bars. I did 8x3, resulting in 24 bars. Put the pan into the fridge (or freezer if you are impatient) to chill.)

9. When fully chilled, remove from the pan, fully separate the bars, and store them in an airtight container in the fridge. 

The Lunch Box Cookie -- a plant based, nutrient dense, DELICIOUS fuel source

Kids can be picky, right? Sometimes it can be challenging to provide them with food that they will enjoy while they are at school, that will also fuel them the way you want them to be fuelled. Sometimes mine won't eat because he feels stressed at school, and then he'll be that really adorable combination of stressed, hangry, surly, and explosive. #fml.

These little cookies pack a nutritional punch, and provide excellent energy, and are super dense with all kinds of goodness. Believe it or not, each one of these is about 3 g of protein, in addition to superb fats, and slow carbs. The protein content and slow burning fat are great mood and energy stabilizers. Plus, dark chocolate is actually a mood elevator. 

equipment needed:

kettle

measuring cups

measuring spoons

whisk

mixing spoons

mixing bowls

2 tbsp scoop (optional) 

small bowl or cup of water and fork (to flatten cookies prior to baking)

baking trays line with silicone mats or with parchment paper

ingredients:

A)

1 cup warm water

1/2 cup coconut butter

2 tbsp molasses

1 tbsp apple cider vinegar

1 tsp vanilla extract

B)

1 cup coconut sugar

1/2 cup date sugar

C)

1 tsp xanthan gum

1/2 tsp sea salt

D)

1/4 cup cacao 

1/4 cup white bean flour (or chickpea flour)

1/4 cup pea protein powder

1/4 cup soy milk powder 

1/4 cup tapioca starch

E)

1 cup shredded coconut

1 cup large oatmeal flakes

1 tsp baking soda

1 tsp cream of tartar

F)

1 1/2 cups chocolate chips

directions:

1. preheat the oven to 345
2. combine the ingredients in A) in a bowl, and let the coconut butter melt. Add in B), and whisk until everything is combined, melted, and homogenous.
3. In a separate bowl, combine C) and D), and E) and mix really well.
4. Combine the contents of the two bowls, adding the dry ingredients to the wet ingredients, not the other way around. Mix well with a spoon. 
5. finally, when the mixture is combine to perfection, add your mix-ins from F) and stir well
6. on your lined baking sheets, put 12 x 2 tbsps of cookie dough per baking sheet. Flatten the mounds with a fork dipped in water. These cookies will not spread as they bake. At all. 
7. Bake for approximately 30 minutes at 345
8. makes about 36 cookies
9. store in an airtight container in the fridge

baker’s notes:

-if you don’t feel like chocolate cookies, skip the cacao and add 2-4 tbsp extra oatmeal flakes

-instead of oatmeal flakes, try quinoa flakes for an added protein punch

-instead of chocolate chips, you can try pumpkin seeds, raisins, or sunflower seeds. Dried cranberries? Why not!

-if they aren’t for school, why not try almond butter instead of coconut butter, for fun. 

-These are a nutritionally dense snack that are high in protein, and packed full of micro-nutrients to keep you going for the rest of the day. 

-fat, such as the fat in coconuts, almonds, peanuts, etc is amazing for you, and provides great, high quality fuel

The Bake Sale Cookie -- an Oatmeal and Chocolate Chunk masterpiece that will rock your world whether you are gluten-free and vegan or not

The thing about chocolate chip oatmeal cookies is this: almost everybody loves them. And these ones, my friend, elevate the basic treat to decadent and irresistible.

I came up with the recipe when I wanted a cookie for our regular school council coffee morning at my kid's public school. 

Every time we have these cookies out, someone asks for there recipe.

These are a nut free, plant based treat that are naughty and delicious little sugar bombs, but without any processed ingredients or unpleasant additives. Load them down with fair trade dark chocolate, and enjoy  a thoroughly satisfying treat with a cup of coffee or tea.  There is nothing virtuous about these little delights. But sometimes, that's exactly what any of us wants. Something completely naughty without any talk-back.

equipment needed:

kettle (to heat the water)

measuring cups

measuring spoons

whisk

mixing bowls (at least 2)

mixing spoons

cookie dough scoops (optional -- you can also use spoons)

baking sheets and silicone mats or parchment paper

cooling racks

oven

fork for flattening the cookies just a little

ingredients:

A)

1/2 cup warm water

1/2 cup extra virgin coconut oil

B)

1/2 cup brown sugar

6 tbsp organic cane sugar

1 tbsp molasses

1 tsp vanilla extract

1 tbsp apple cider vinegar

C)

1/2 tsp xanthan gum

3/8 tsp sea salt

1/4 tsp tonka bean powder (optional)

1/2 tsp ceylon cinnamon

D)

1/2 cup tapioca starch

1 cup (gluten free) scotch oats (or grind up rolled oats a little in the food processor)

1/2 cup finely shredded (unsweetened) coconut

E)

2 cups (gluten free) rolled oats

1/2 tsp baking soda

1/2 tsp cream of tartar

F)

1 cup fair trade chocolate chips

(or 1/2 cup mini-chips, 1/2 cup regular size chips)

directions:

1. heat oven to 345

2. combine A, and let melt

3. whisk in B

4. whisk in C

5. stir in D

6. stir in E

7. stir in F

8. line two baking sheets with silicone mats or baking parchment

9. scoop batter by 2 tbsp scoop, 12 per baking sheet, and flatten a little with a wet fork (you can also use the wet fork to fork the cookies into a good shape if they look a little sloppier than you prefer)

10. bake at 345 for 18 to 20 minutes. If you bake 2 pans at a time, you can switch them

halfway through baking. (You can also use a 4 tbsp scoop and do jumbo cookies, baking them 6 per tray so they have room to spread without sticking together)

11. makes about 30 cookies (2 1/2 dozen)

baker's notes:

1. if you want to break the creation of these cookies into stages, you can combine all the dry ingredients in a bowl  (C-E) and mix them really well, and combine all the wet ingredients ingredients (A-B) in a separate bowl. You can set these aside until you are ready for them a couple of hours later. Just mix them together, add the chocolate chips, and then put them on the cookie sheets while the oven is preheating. This is what I do sometimes!!

2. if the cookie dough seems 'runny' at all, add more quick oats. Trust your instincts as a baker on whether or not the cookies have enough integrity to hold together.

dry and wet ingredients combined separately ahead of time for efficient use of time

Seasoned, dry roasted cashews -- or other nuts

For a plant-based family like ours, nuts and seeds can play a big role. When it comes to eating them, we use many seeds in cooking, we use nut butters, and we also love roasted nuts. Among our favourite are dry roasted cashews with seasoning. Nuts are not inexpensive. Prepared nuts are expensive. Organic prepared nuts are very very pricey. We get around some of the expense by buy raw nuts, and roasting them ourselves.

I would recommend getting the freshest, best quality raw nuts you can, because stale nuts can definitely taste rancid. I am a huge fan of the Yupik raw cashews, which are a really good price and taste fantastic.

For 500 g of raw cashews, I put them in a big bowl, add a couple of tbsp of water, add in my seasaonings, mix them around, spread them on a lined baking sheet, and the dry roast them in the oven for 2 hours on a low temperature. Once they are fully cool, I store them in an airtight container. Fantastic, delicious, and really good for you. 250 is high enough for them to brown without getting too brown. Anyone who has roasted nuts on a high temperature has learned the sad downside of burnt nuts.

equipment needed:

mixing bowl
mixing spoon
measuring spoon
baking sheet
silicone mat or parchment paper


ingredients:

A)
500 g raw cashews (or other nuts)

B)
2-3 tbsp water

C)
1/2 - 3/4 tsp mountain salt
1 tsp vegetable seasoning or chili powder or mixed herbs and spices whatever you like -- why not a little lime juice and garlic?

directions
1. preheat the oven to 250
2. in a large bowl, toss together all the ingredients that you wish to use
3. give them a moment to absorb
4. spread the nuts on a lined baking sheet
5. bake at 250 for 2 hours
6. if the nuts are not as crisp as you would like them, you can turn your oven down to the lowest temperature (mine is 170) and dehydrate your nuts for a few more hours.
7. remove from oven and cool
8. once cool, store in an airtight container. I often use mason jars.

cooks notes:
1. if you like tamarind almonds, skip the water and just toss your almonds with 2 tbsp tamari before baking
2. i will sometimes soak my walnuts or almonds over night before draining, rinsing, and seasoning to bake them. They will then require extra dehydrating time on 170.
3. roasted nuts can make a nice host gift when going to someone's home.
4. err on the side of extra dehydrating for the nuts. Not-quite-crisp nuts just aren't as nice.

Vanilla Custard Tarts -- little Pi Day treats from my gluten-free, plant-based kitchen

Pi Day is a distant memory at this point, but the delicious tarts we came up with on the fly at the last minute still haunt my mind like a friendly ghost. At 12:30 my kid said: "What about pie? Are we having pie? I said: "Oh. You want pie?" The answer of course was yes, and when I asked what kind, the answer was 'custard pie'. Not that we've ever had custard pie, but a small detail like that has never stopped my kid before. I suggested in lieu of big pie, we try tarts, and an agreement was achieved. We thought it would be fun to eat our pie on pi day at exactly 1:59 in the afternoon, so that left us almost 90 minutes to conceive a recipe, gather our ingredients, create our concoction, and have it ready in time for the fateful, nerdiest minute of pie day. (Since of course I was not going to participate in pie or pi at 1:59 in the morning). The good news is this prepped up in very little time, and because these little tarts are quite petite, there was enough time for them to cool down and fully set as well.

Bonus points for being amazingly delicious!!

vanilla custard tarts — vegan, gluten free

equipment needed:

-grinder (I used it to grind oat flakes into a very fine flour because I didn't have oat flour)

-6 silicone muffin cups and a baking sheet (if you have small tart pans, you can use those instead)

-measuring spoons

-measuring cups

-mixing bowl

-fork

-stove

-small pot

-whisk

ingredients:

crust:

A)

1/4 cup almond flour

6 tbsp oat flour

1/8 tsp sea salt

B)

1 1/4 tbsp coconut oil

C

1 1/2 tsp agave (or other liquid sweetener of your choice)

filling:

D)

1 cup water + 2 tbsp

1 tsp vanilla extract

5tbsp agave or other liquid sweetener of your choice

E)

4 tbsp soy milk powder

2 tbsp corn starch

1/2 tsp agar agar powder

pinch of turmeric (optional just for appealing colour)

1/4 + tsp sea salt

directions:

crust:

preheat the oven to 345

1. Combine the ingredients from A) until well mixed
2. add B) and mix well with a fork
3. add C) and mix in well with a fork
4. divide the resulting mixture between 8 or 9  silicone muffin cups, and press down to form crusts (I kept the mixutre in the bottom only, and didn’t take it up the sides)
5. bake for 7 to 10 minutes

filling:

1. in a small pot, combine D)
2. combine  E) in a small bowl, then add to D), and whisk together before heating
3. heat, whisking all the while
4. stir on a low gentle simmering boil until fully thickened and glossy
5. when tart crusts are out of the oven, divide the filling equally among all of them
6. allow to cool fully before removing from the silicone moulds and eating.
7. left overs can be stored in the silicone moulds in an airtight container in the fridge

Oat Cakies -- if cookie and muffin had an oatmeal love child -- soft, gluten-free, and plant-based

I have an Almond Cow plant-based milk maker, thanks to their epic and very generous black Friday sale. I love this AC. I use it regularly. My favourite thick creamy milk that I make for my tea and coffee is a combination of coconut, hemp hearts, and pumpkin seeds or sunflower seeds. It's very rich, very very creamy, and very very very wonderful. I turn the left over pulp into completely addicting spicy crackers with the addition of ground chia seeds, coconut flour, and liberal quantities of seasoning.

My kiddo adores chocolate oat milk. It's smooth,  creamy, and delicious. I have turned the leftover oat slurry pulp into soft oat cakies that are quick and easy to make.

They are not very sweet, because I was aiming for pleasant, not overly complicated, and simple tasting. The sort of thing you want when you are in the mood for something plain to go with a cup of tea.

oat cakie

delicious cranberry oat cake

When making oat milk, I use 1 cup of rolled oats, which I then process in the Almond Cow. The resulting pulp is 1 cup of oat slurry, which I then used as a base for this recipe. I have recreated making a slurry using 1/2 cup of oats and 1 cup of water, and it worked perfectly.

equipment needed:

blender (hand blender or jar blender)

measuring spoons

measuring cups

mixing bowl

mixing spoon

whisk

silicone baking mats or parchment paper

baking trays

oven

4 tbsp/2 oz scoop -- optional -- you can also scoop using a spoon. (I like the ease and the uniformity of using a scoop)

ingredients:

A)

1/2 cup quick cook oats

1 cup water

1/4 tsp xanthan gum

B)

1/4 tsp mountain salt

1 tsp vanilla

1 tbsp apple cider vinegar

1/2 cup date sugar

C)

1 cup date shredded coconut 

1 cup large rolled oats flakes

1/2 tsp baking soda

1/2 tsp cream of tartar

D)

mix-ins -- why not choose one (or two)?

1/2 cup chocolate chips/chocolate chunks

1/2 cup dried cranberries

1/2 cup raisins

 ...

whatever you like

directions:

1. preheat the oven to 345

2. blend the ingredients from part A) to make a slurry

3. in a mixing bowl, whisk together all the ingredient from part A) and B)

3. add in the ingredients from part C), and mix well. The batter should be thick enough to hold its form. If it's too runny, add more oats

4. if you are using mix-ins, you can add them now!!

5. scoop about 4 tbsp of batter per piece onto a silicone lined baking tray (or parchment paper lined baking tray)]

 I did 6 per tray, and this recipe made 10 total. If you add in 1/2 cup of mix-ins, it will make 12 pieces. )You can also scoop using a 1 oz or 2 tbsp scoop for small little cakies but you'll have to decrease the baking time. This will make twice as many.)

6. bake for 35-40 minutes at 345, or until browning nicely around the edges, and hold their shape well but are not too hard.

7. remove from the oven and cool

8. store in an airtight container in the fridge

baker's notes:

-This recipe will make 10 unless you use mix-ins, in which case it will make 11 or 12, depending on how much you add

-You can add in whatever you like that will go with oatmeal. Next time I think I will add some hemp-hearts, or maybe sunflower seeds and apple chunks

-if you are adding raisins and you want to spice things up, why not put in 1 tsp cinnamon and 1/2 tsp ginger?

-Date sugar is literally dehydrated and then powdered dates, so it is high in fibre and all kinds of minerals and micro-nutrients as well as being sweet. A pretty fabulous sweetener.

cranberry oat cake

after baking

before baking

Choose Your Adventure Cake -- plant-based, gluten-free, moist, delicious, and reliable

A recipe by request!

How about an all purpose cake that you can easily tweak to suit your needs? I'm talking about a cake with such a delicate and lovely texture that you could dress it up in frosting and sing happy birthday, or throw in some oats and mix-ins and say "hello muffin" in the same adoring tone you greet your offspring when they wake up in the morning. I'm talking about a chameleon that can go from chocolate to vanilla, from plain to spice, from comforting to exciting with just a few simple steps and clearly delineated choices. Does this sound too good to be true? Oh, and did I mention it's entirely plant-based, gluten free, and uber delicious?

IT'S NOT TOO GOOD TO BE TRUE!

IT IS SIMPLE!!

YOU CAN DO IT!!!!

introducing: Choose Your Adventure Cake -- a recipe by request

equipment needed:
2 mixing bowls
measuring cups
measuring spoons
mixing spoons
whisk
muffin trays and papers or silicone muffin cups and baking sheets
kettle 
oven


ingredients:

A)
1 cup warm water
1/4 cup coconut oil 

or 

1 cup cool water
1/4 cup avocado oil


B)
1 tbsp molasses or honey or coconut nectar or maple syrup
1 tsp vanilla
1 tbsp apple cider vinegar

C)
1/2 cup coconut sugar — more wholesome — great for everyday treat

or

1/2 cup organic cane sugar — will be more like ‘cake’

D)
1/4 tsp mountain salt
1/2 tsp xanthan gum 
1/2 tsp baking soda
1/2 tsp cream of tartar
2 tbsp tapioca flour
2 tbsp chickpea flour (or white bean flour)
1 tbsp soy milk powder

E) 
(choose 2 from below totalling 10 tbsp):
5 tbsp millet flour
5 tbsp sweet brown rice flour
5 tbsp sorghum flour


F)
1) for vanilla, add: 
4 tbsp flour (choose from above options in E)
2 tbsp coconut sugar or organic cane sugar
1/4 tsp tonka bean powder

2) for chocolate, add:
4 tbsp cacao
4 tbsp coconut sugar or organic cane sugar (you'll probably want cane sugar for this to be honest)
2 coffee beans finely ground
optional ‘mix-in’ 1/2 cup chocolate chip for double chocolate

3) for muffins, add:
1/2 cup large oat flakes
1 tsp cinnamon/ginger/clove/allspice etc
‘mix-in’ —1/2 cup raisins/sunflower seeds/ blueberries/diced apple etc


directions:

1. preheat the oven to 345
2. in the 1st mixing bowl, combine the ingredients from A, B, and C, ensuring that the coconut oil is melted and the sugar is dissolved
3. in 2nd mixing bowl, combine the ingredients from D, E, F, (save for any mix-ins — they always go in after everything has been combined right before scooping the batter) Make sure this is completely mixed
4. combine the contents of both mixing bowls (adding dry to wet is best) and whisk well
5. stir in any ‘mix-ins’ if applicable.
6.
a) for muffins or cupcakes: scoop into paper lined muffin trays or silicon muffin cups on baking sheets (for the later, don’t crowd  — spread them out on the tray) (I love using a 4tbsp scoop for this) (makes about 10 little cakes or muffins depending on how many mix ins)
b) for little round pans for layer cake: line each round with parchment and also brush with coconut oil — trust me (this will make about 2 little round layers — or double it to make 3 8 inch layers)
7. bake for 40 to 55 minutes at 345 depending on size of cake -- cupcakes and muffins will take less time than a bigger cake!!  Bake until the cake feels springy and firm, but still delicate to the touch. Trust your finger tips!! You can also poke it with a toothpick to see if it's done.
8. remove from the oven and cool




bakers notes:

-Don’t be afraid to get creative!
-If you throw in frozen blueberries or chocolate chips, don’t do it when the batter is warm (better use cool water and avocado oil)
-You can sub in other gluten free grain flours that you like — just keep in mind that this will sometimes alter the quantity of water you need (for example, buckwheat flour tends to be more absorbent, so you might need 1 tbsp or 2 less)
-Trust your finger tips — you will get good at judging when the cake is springy and firm, yet still delicateThis cake is delicate enough to work well as a real cake, especially if make with cane sugar for that extra decadent taste. However, if you go the coconut sugar route, you can also mix in whatever you like for a hearty muffin.
-Sprinkling some coconut sugar or cane sugar on top before baking can make the muffins or cake look a little fancier than they would otherwise, if you are going with an unfrosted look




alternate ideas:

pumpkin:
**Instead of using 1 cup of water and 1/4 cup of oil, use 1/4 cup of pumpkin puree, 3/4 cup water +2 tbsp, and throw in your favourite autumnal spices like cinnamon, ginger, allspice, nutmeg, and cloves. 

apple and raisin:
**Instead of using 1 cup of water and 1/4 cup of oil, use 1 cup of apple sauce, 1/4 cup of water, and 1/4 cup of oil -- great with raisins, walnuts, and cinnamon

banana and chocolate:
**Instead of 1 cup water and 1/4 cup oil, try 1 cup of pureed, over-ripe banana, 1/4 cup water, and 1/4 cup oil. This will be great with chocolate chips! You may want to reduce the amount of sugar you add by half, depending on how sweet the bananas are