Tag Archives: whole foods

homemade granola bars.

have you guys ever tried larabars? at first glance, they’re just another granola bar, but the best thing about them is how simple they are. these bars contain dried fruit and nuts. that’s it. they’re vegan, gluten free, soy free, kosher, and raw.

i’ve always been a big granola bar lover, but i usually gravitate towards cheaper versions like nature valley because the price of varieties like larabar are prohibitive (the cheapest i’ve seen these is $1.29/each). besides, most bars are just claiming to be healthy when they’re really filled will all kinds of sugar and corn syrup and other crap. at that point, i think we’d all rather just eat some girl scout cookies, amiright?

we grabbed a few larabars to try for the first time this past weekend when they were on sale for $1 each. i was really impressed by the ingredient lists (their website says no more than 9 ingredients in any bar, but most of them seem to have only 2-3), and thought they’d be good for snacks this week.

as soon as we got home, we started wondering how easy (and less expensive) it might be to whip some of these up ourselves. a quick google search revealed lots of tutorials from others who had been successful in recreating many of the flavors. i don’t know why i thought it would be difficult, but i was surprised to learn that all you really need to do it make a paste out of the dried fruit, then knead it together with chopped nuts, roll out, and cut into bars!

 cherry pie “larabar”
-1 1/4 cup pitted prunes
-1 1/4 cup unsweetened dried cherries
-1 1/2 cup unsalted roasted almonds
makes 12 bars, approx. 175 calories/bar + $0.58/bar


cranberry-almond muffin “larabar”
(spin off of blueberry muffin larabar)
-1/2 cup pitted prunes
-1 cup unsweetened dried cranberries
-1/2 cup unsweetened dried apricots
-1 cup unsalted cashews
-1/4 tsp vanilla extract 
makes 12 bars, approx. 140 calories/bar + $0.38/bar

 peanut butter chocolate chip “larabar”
-1 cup pitted prunes
-1/2 cup unsalted peanuts
-1/4 of a dark chocolate bar (trader joe’s)
-1/4 tsp sea salt
makes 6 bars, approx. 135 calories/bar + $0.32cents/bar

general instructions:
1. first, add your dried fruit to a food processor. you can use either prunes or dates as a base, and then add other dried fruit to create your flavors. (the prunes and/or dates act as a binder). pulse dried fruit in the food processor until a paste forms. you want to still be able to see some chunks of fruit, but no big ones. set paste aside.
2. next, chop up your nuts in the food processor. you want the nuts to be relatively finely chopped but not fully ground into a flour. (here’s where you can add it any other ingredients, like vanilla, or chocolate chips)
3. add nuts to paste mixture and knead on a piece of wax paper or wooden cutting board until fully combined.
4. many tutorials suggest spreading the mixture into a square glass pan to let it set, but i found it difficult to get out of the pan once it was time to cut, so i’d recommend just rolling the mixture out into a rectangle between two pieces of wax paper instead. i rolled mine out into about an 8×8″ piece.
5. refrigerate for about an hour (longer if you want). this will allow them to set up a little bit and make them easier to cut.
6. remove from refrigerator and cut into desired pieces. i read that some people who make their own just roll them up into bite-size balls instead of messing with all the cutting and wrapping. if you cut into rectangles, i would suggest wrapping them in plastic wrap individually. as cute as the parchment paper and little strings are, it was a pain in the you know what. next time i make them, saran wrap it is.
[i’m unsure on the shelf life of these homemade versions, so we’re keeping ours in the fridge. i’ve read that many people make a big batch and freeze some, too]

although it was a little bit of a messy process, i’d definitely recommend trying out some homemade granola bars if they’re something you like to eat. all of the larabar flavors are pretty easy to replicate, and you can even make up your own combos like we did with the cranberry-apricot version. the real bonus of making your own is that they’re so much cheaper. without really trying to find the cheapest possible prices, we just went to trader joe’s and spent about $35 on various ingredients. yesterday, we made 30 bars, and probably only used about 1/3 of what we bought, so it’s already been cost effective. we’re planning to make this a monthly thing and i’m already excited to try recreating some of the other flavors, especially the cappuccino and the chocolate chip cookie dough. let me know if you give these a try or come up with any unique combos!

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{recipe of the week} open-faced roasted sweet potato sandwiches.


this recipe was actually more about what we had in our fridge about to go bad than anything else. we didn’t get in our regular grocery trip this past weekend, so in an effort to make do with what we still had, i scrounged around and found a couple of sweet potatoes and a bell pepper, and happily discovered that we still had a little bit of feta left over from a recipe last week. with the addition of english muffins that we bought for breakfasts, and onion (which we always have several of), this turned out to be a pretty delicious sandwich!

ingredients:
 (makes 2)
 -1 small-to-mediumish sweet potato
 -1 red bell pepper
 -1/2 medium onion
 -olive oil or cooking spray
 -salt & pepper
 -2 whole grain english muffins
 -butter or margarine
 -balsamic vinegar
 -2 tbsp feta cheese

directions:
1. preheat oven to 400 degrees F. slice sweet potato lengthwise into 1/4" strips (for 2 sandwiches, you'll want 4 strips, but you can cut as many as the potato will allow and cook them up for something else). cut top and bottom off of bell pepper and then cut into strips. cut two 1/2" onion slices (1 per sandwich). 
2. place veggies and potato slices on a parchment lined baking sheet. spray with cooking spray or coat in olive oil, and add salt and pepper. place in oven and roast for 20-25 minutes, flipping everything halfway through.
3. once veggies and potatoes are done, turn your oven to broil.
4. next, assemble sandwiches: cut english muffins in half, and spread each half with butter. then, to each half add 1 sweet potato slice plus a quarter of the onions and peppers. sprinkle each of the four halves with feta. 
5. place all of the muffin halves back on the parchment lined baking sheet and place in the oven to broil until the muffins are crispy and the feta starts to brown on the top, about 5 minutes.
6. drizzle each half with balsamic vinegar, serve, and enjoy!

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{recipe} pineapple cashew quinoa stir-fry.

we made this stir-fry last weekend while visiting my family in california for thanksgiving, and it turned out great! it comes from veganomicon, which is quickly becoming one of our favorite cookbooks. thanks mom, dad, and hannah for being our guinea pigs with this recipe!

ingredients:
1 1/2 cup quinoa (for 5 servings instead of 4)
1 1/2 cup pineapple juice
1 1/2 cup cold water
1/2 tsp soy sauce

4 ounces cashews, raw and unsalted
3 tbsps peanut oil
2 scallions, sliced
2 cloves garlic, minced
1 hot red chili, sliced very thinly
1/2-inch piece ginger, peeled and minced
1 red bell pepper, seeded and diced 3 small banana peppers
1 cup frozen green peas or cooked edamame
1/2 cup fresh basil leaves, sliced into thin shreds
2 tbsps chopped fresh mint
10 ounces fresh pineapple, cut into small chunks
3 tbsps soy sauce
3 tbsps vegetable stock
1 tbsp mirin 1 tbsp sherry or cooking wine
lime wedges to garnish

directions:
prepare the quinoa first. combine the juice, water and soy sauce in a medium-sized pot. cover, place over high heat, and bring to a boil. stir a few times, lower the heat to medium-low, cover, and cook for 12-14 minutes until all the liquid has been absorbed. uncover, fluff, and let cool.

to prepare the stir-fry, use the largest nonstick skillet you have or a wok (we used a wok!). have all of your ingredients chopped and easily within reach (this is key). place the cashews in the dry wok and heat over low heat, stirring them, until lightly toasted, about 5 minutes.

remove the cashews from the pan, raise the heat to medium, and add the peanut oil, scallions, and ginger. when the garlic starts to sizzle, add the sliced chile pepper (if using) and ginger. stir fry for about 2 minutes, then add the bell pepper (or banana pepper) and peas or edamame. stir fry for another 4 minutes, until the pepper is softened and peas or edamame are bright green. add the basil and mint, and stir for another minute before adding the pineapple and quinoa.

in a measuring cup, combine the soy sauce, vegetable stock, and mirin or sherry. pour over the quinoa mixture. stir in to incorporate completely and coat the quinoa. continue to stir fry 10-14 minutes, until the quinoa is very hot. add cashews back in for the last 2-3 minutes.

serve with lime wedges and additional soy sauce.

[recipe adapted from veganomicon: the ultimate vegan cookbook]

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28-day challenge.

one week ago, we decided to embark on a 28-day challenge to eat a whole foods, plant-based diet. after seeing the movie forks over knives, reading almost all of the china study, and talking about doing something like this for way too long and not actually doing it, we decided it. was. (finally). time.

the basic idea behind the film and the findings of the study is that this type of diet has the power to significantly decrease the risk of (and even reverse) many chronic illnesses, like diabetes, hypertension, high cholesterol, heart disease, and even many types of cancers. as a public health professional pursuing a career in nutrition, ever since i’ve graduated i feel an increasing conviction to live a healthier lifestyle, for myself and for the people i hope to help, both now and in the future.

here’s the logistics:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

going into the challenge, we admittedly didn’t think it would be all that hard. for a long time, we’ve considered ourselves “meat minimalists” and didn’t expect much trouble in that department. we do eat dairy, but i didn’t think it was all that much until we started this. between our morning bowl of cereal, yogurt for lunch or an afternoon snack, and finding a way to incorporate cheese into just about everything we cook for dinner, not having dairy has really been an adjustment.

after one week, here’s what we’ve learned so far:

1. anyone who says they instantly feel wonderful after starting a diet like this is either lying or superman. i felt constantly hungry for the first 3 or 4 days, which caused headaches, fatigue, and crabbiness. (sorry, K)

2. when your body is getting used to eating that much fiber all the time, it can sometimes have the opposite effect than what’s expected. being bloated is no fun.

3. it’s ok to not lose a ton of weight right away (though we both lost a little). again, our bodies are adjusting and it might take time. besides, being healthy > losing weight.

4. it’s virtually impossible to eat out, but maybe that’s a good thing.

5. alcohol is vegan. thank GOD.

6. naan bread is made with eggs. who knew? how sad.

7. eating some foods that aren’t approved > wasting food. hence, we kept the honey nut cheerios, homemade cookie dough, non-whole wheat grains, and all of our baking staples. anything non-perishable and unopened was donated.

8. out of sight, out of mind is totally untrue. i have not seen bacon in a week and i still think about wrapping my vegetables in it daily.

9. fake meat is weird, and probably just as bad for you as real meat. tofu is…slimy.

10. messing up is ok. this week i: (a) accidentally dipped a french fry in ranch dressing, (b) had a breakdown and ate 2 cookies worth of raw cookie dough in a weak moment, and (c) used cane sugar to make frosting for otherwise vegan cupcakes. oh well, nobody likes gross frosting.

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