Low-Sugar Almond & Oat Energy Bites

By: Isabel Smith, MS, RD, CDN

I love making these energy balls for a great snack or post-workout pick-me-up. To make the classic power bite just a little healthier I used fewer sugary ingredients than most recipes use- like sugar, dates, honey, dried fruit and more. Instead of using high-sugar ingredients to help keep these balls together, I kept these together by using slightly more nut butter that offers more minerals and micronutrients like calcium, iron, phosphorus and more. Don’t forget that you can swap in any dry ingredients or fruit that you want to make these power bites your own.

 

 

 

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Ingredients:

  • 1 banana, smashed
  • 2 cups (180 g) rolled oats
  • 1/2 cup (125 g) almond butter
  • 2 tbsp maple syrup
  • 1/3 cup (50 g) almonds
  • 3/4 tsp cinnamon
  • dash of sea salt
  • 2 tbsp chia or flaxseed (optional)
  • 3-4 tbsp coconut flakes (optional)

Directions:

  1. Preheat the oven to 350 F (177 C).
  2. In a mixing bowl, combine dry ingredients (rolled oats, almonds, cinnamon and salt) with the smashed banana.
  3. In a double boiler over medium heat, mix maple syrup and almond butter until the mixture is homogenous and well combined.
  4. Pour hot mixture over ingredients in the mixing bowl and fold together until the wet ingredients have spread evenly throughout the drier ingredients.
  5. Form the mixture into small/medium balls and place on a parchment paper-lined tray.
  6. Bake balls for 10-12 minutes.
  7. Remove from the oven, serve and enjoy or store in a tupperware container for a later time.

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Servings: 16

  • Nutrition per serving:
  • Calories130
  • Fat7g
  • Saturated Fat0.5g
  • Cholesterol0mg
  • Sodium35mg
  • Carbohydrates14g
  • Fiber5g
  • Sugars3g
  • Protein 4g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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A Party App: Buffalo Cauliflower “Wings”

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Here’s a 100% plant-based spin on a party classic that’s easy to make for your New Year’s Eve party, or of course, any party all year long.

Cauliflower is one of my favorite vegetables! It’s a highly versatile veggie that can make a wide variety of healthy foods. Try it as pizza crust, “mashed potatoes”, in “creamy” soup“Alfredo sauce” smothered Zoodles, or even simply roasted.  And now as “wings!”

This cruciferous champion boasts natural liver detox properties and estrogen metabolism benefits, and it’s super high in vitamin C (1 cup has 51.6 mg; that’s the same as a small orange). Another favorite reason I love cauliflower is that it’s in season in these winter months and rather economical – 1 organic head is around $3.99.

 

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Ingredients:

  • 1 head of cauliflower
  • 1 cup (130 g) gluten-free flour
  • 1 cup (250 ml) water
  • 1/2-3/4 cup (125 – 200 ml) hot sauce
  • 3 garlic cloves
  • 1/4 tsp sea salt
  • 1/2 tsp dried onion
  • 1 tsp old bay spice
  • 1/2 tsp fresh ground pepper
  • 3 tbsp coconut oil
  • 1 tbsp parsley, chopped

Directions:

  1. Preheat oven to 425 F (220 C) degrees.
  2. Line a baking sheet with parchment paper.
  3. Wash cauliflower.
  4. Roughly chop cauliflower into pieces.
  5. Smash garlic and mince.
  6. Mix flour, water, 1 tsp hot sauce, garlic, old bay, pepper, salt and dried onion to make the batter.
  7. Dip cauliflower pieces into batter mixture and place on parchment paper.
  8. Bake for 15 minutes.
  9. Melt coconut oil.
  10. Mix together remaining hot sauce, coconut oil and pinch of sea salt to taste in a small bowl. This is the dipping sauce.
  11. Chop parsley for garnish
  12. Remove cauliflower from oven and let cool
  13. Serve with a bowl of dipping sauce and garnish with chopped parsley.

Substitutions:

  • Cauliflower – parsnips
  • Garlic – onion
  • Parsley – oregano, basil, any fresh or dried herb
  • Coconut oil – olive oil

Prep time: 15

Cook time: 30

Total time: 45

Servings: 8

  • Nutrition per serving:
  • Calories120
  • Fat6g
  • Saturated Fat4.5g
  • Cholesterol0mg
  • Sodium490mg
  • Carbohydrates15g
  • Fiber3g
  • Sugars2g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

Cashew Cream Dill Dip with Dried Fruit & Veggie Chips

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Okay so I found the best thing ever! Dill cashew cream at my local health food store, but it’s expensive so I figured why not make it myself  with vegetable chips? These chips were made in my dehydrator and are perfect to add to a platter to take to a party with this dip or any other dip  that takes your fancy. You can get into the Christmas theme and make all the vegetables on the platter green and red such as red peppers, green peppers, cucumber, celery, broccoli, beet chips and tomato wedges. You can also have fresh fruit with a sweet cashew cream. The options of healthy eating are endless, so have fun with it.

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Ingredients:

  • Any fruit or vegetable of your choice sliced fresh or dehydrated
  • On this platter I had – zucchini, broccoli, tomato, pineapple and apple
  • I would also recommend carrot, celery, cucumber and peppers

Dill Cashew Cream:

  • 1 cup (150 g) cashews, soaked for 2 hours and rinsed
  • 1/2 cup (125 ml) water, add more if needed
  • 2 tbsp fresh dill (or 2 tsp dried)
  • 2 tbsp fresh chives (2 tsp dried)
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 fresh garlic clove, crushed
  • sea salt and pepper, to taste

 

 

Directions:

  1. Wash and chop vegetables and fruit.
  2. For the dried platter, I added cinnamon to the apples and chili powder to the zucchini and pineapple for extra flavor. (I always remember travelling through Thailand and enjoying chili powder on fresh fruit sticks).
  3. I dehydrated my produce for 8 hours at 110F (45C).
  4. Blend dill cashew cream ingredients in a high power blender until smooth.
  5. Enjoy with your fresh or dried chopped vegetables and fruit.

 

Substitutions:

  • Cashews – macadamias, blanched almonds
  • Dill – basil, oregano, thyme
  • Chives – onion, scallions (shallots)
  • Olive oil – avocado oil, flaxseed or hemp seed oil
  • Lemon – lime

Prep time: 15 minutes (for cream only)

Cook time: 0 minutes

Total time: 15 minutes

Servings: 6 - 8

  • Nutrition per serving:
  • Calories110
  • Fat10g
  • Saturated Fat1.5g
  • Cholesterol0mg
  • Sodium40mg
  • Carbohydrates4g
  • Fiber1g
  • Sugars1g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Homemade Gluten-Free Blueberry Muffins

By: Jody Paglia Tanzman, RD,LDN,CLC

I created this recipe for a private client who is both diabetic and gluten-free. Those two words are often synonymous with unnaturally dense baked goods that have a cloyingly sweet and slightly metallic taste (from artificial sweeteners). Not these blueberry muffins! They are just substantial enough to be filling and each bite highlights the juicy, vitamin C packed blueberries. I used agave as the sweetener because of its low glycemic index, and the protein boost from the flax, nuts and nut milk also helps to keep blood sugar levels steady. A pre-mixed gluten-free all purpose flour keeps things simple. The gluten-free all purpose flours on the market generally work well, though be sure to check the package instructions as some do require adding extra ingredients such as xantham gum. If you’re not shying away from gluten, you can certainly substitute wheat flour.

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Ingredients:

  • 1 cup (140 g) plus 2 Tbsp. gluten-free all purpose flour
  • 2 Tbsp. flax meal
  • 2 Tbsp. almonds, coarsely chopped
  • 2 tsp. baking powder
  • 1 small lemon, zested
  • 1/2 tsp. cinnamon
  • 1/4 tsp. kosher or ground sea salt
  • 1 cup (150 g) fresh blueberries
  • 4 Tbsp. fresh, organic applesauce (or 1 large egg)
  • 1/3 cup (80 ml) raw agave or pure maple syrup
  • 2/3 cup (160 ml) nut milk
  • 2 Tbsp. coconut oil, melted
  • 1 tsp. vanilla extract

Directions:

  1. Pre-heat the oven to 325 F (160 C).
  2. Line a muffin pan with the baking cups (you’ll need 10).
  3. In a large bowl, whisk together 1 cup of the flour, the chopped almonds, the flax meal, baking powder, lemon zest, cinnamon and salt.
  4. In a small bowl, combine the blueberries with the remaining 2 Tbsp. of flour, tossing well to coat the blueberries.
  5. In a separate small bowl, combine the applesauce (or egg) with the agave, nut milk, melted coconut oil and vanilla extract and mix well.
  6. Pour the wet mixture into the large bowl of dry ingredients, folding it in just to mix. Then fold in the blueberries.
  7. Portion the batter among the muffin cups, using a medium-sized scooper. Bake for about 15-20 minutes, until the muffins are lightly browned on top and a toothpick inserted into the center of the center muffin comes out clean.
  8. Let muffins cool on a wire rack. Store in an airtight container; keep in a place that’s cool and dry for up to 3 days. Enjoy!

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Servings: 10

  • Nutrition per serving:
  • Calories120
  • Fat4.5g
  • Saturated Fat2.5g
  • Cholesterol0mg
  • Sodium70mg
  • Carbohydrates20g
  • Fiber2g
  • Sugars10g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Sweet & Spicy Toasted Pumpkin Seeds

By: Jody Paglia Tanzman, RD,LDN,CLC

One of my favorite spice blends is Five Spice powder. Comprised of, yup, you guessed it, five spices, it is a traditional spice blend in Asia and northern Africa. Not only are these spices full of flavor, but they are good for you too, promoting warmth in the body, decreasing inflammation and aiding digestion and nutrient absorption.

The five spice powder I use comes from Malaysia, and contains star anise, cloves, cinnamon, pepper and orange peel. Other regional blends might contain ginger, fennel, nutmeg, cardamom or even turmeric. Any blend you use will taste a little different, but all will be delicious.

Go ahead and use my favorite spice blend to kick up a typical roasted pumpkin seed recipe a big notch.

 

 

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Ingredients:

  • 1 1/2 cups  (180 g) raw pumpkin seeds
  • 1 tbsp 100% safflower oil or other neutral tasting oil
  • 1 tbsp raw agave
  • 1 tsp five spice powder
  • 1/2 tsp vanilla extract
  • 1/2 tsp sea or kosher salt

Directions:

1. Preheat the oven to 350 F (177 C).

2. In a medium bowl, whisk together the oil, agave, five spice powder, vanilla extract and sea salt. Add the pumpkin seeds and stir to combine, making sure that the seeds are evenly coated.

3. Spread the seeds out on a parchment lined sheet tray and bake for approximately 12 – 15 minutes, stirring every 5 minutes. When the seeds are golden they are done. Make sure to keep a close eye on the seeds in the last 5 minutes to prevent burning.

4. Let cool fully before serving or storing in an airtight container. 

NOTE: If using fresh pumpkin seeds right from a pumpkin, you will need to rinse the seeds under cold water to remove the sticky pulp and membrane. Lay out clean seeds on a parchment lined sheet tray and dry out in the oven at 250 F (120 C) for about 30 minutes before proceeding with the recipe.

Prep time: 3 minutes

Cook time: 12 minutes

Total time: 15 minutes

Servings: 1 1/2 cups (180 g)

  • Nutrition per serving:
  • Calories280
  • Fat24g
  • Saturated Fat3.5g
  • Cholesterol0mg
  • Sodium200mg
  • Carbohydrates8g
  • Fiber1g
  • Sugars3g
  • Protein 11g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Guilt-free Creamless “Creamed” Spinach

By: Jody Paglia Tanzman, RD,LDN,CLC

Now that the weather has turned chilly and Thanksgiving is on the horizon, I have dreams of cozy sweaters and creamy, comforting dishes. While delicious on the lips, those hearty foods that I’m craving aren’t exactly in sync with my stay-fit-and-healthy lifestyle plan. So I decided to create a more nutritious side dish that mimics the lush mouthfeel of the original.

So, how is this creamed spinach guilt-free you ask? Well, it’s vegan and gluten-free, for starters! It also contains wholesome ingredients, like spinach (duh) and nutritional yeast flakes, which lend a hefty dose of iron and B 12, a vitamin that is often lacking in vegan diets. Just a tad of coconut sugar balances out the bitterness of the spinach and emulates the sweetness of heavy cream. It won’t taste quite like the full fat dairy version, but you can feel virtuous indulging in this delicious dish!

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Ingredients:

  • 2 tbsp neutral tasting oil such as 100% sunflower oil or organic canola oil (you can also use a vegan butter)
  • 1/2 cup (80 g) shallots, chopped
  • 2 large garlic cloves, finely minced
  • 1/4 tsp sea salt
  • 2 tbsp brown rice flour
  • 2 tbsp nutritional yeast flakes
  • 1 cup (250 ml) unsweetened (and unflavored) almond milk
  • 1 tsp coconut sugar
  • 1/4 tsp ground nutmeg
  • 1/4 tsp fresh ground black pepper
  • 1.5 pounds (680 g) fresh spinach
  • Toasted sliced almonds, for garnish

Directions:

  1. Heat the butter or oil in a Dutch oven over medium low heat. Add the shallots and garlic. Sprinkle with the salt and sauté until the shallots are translucent, about 6 minutes. Make sure to stir often so that the garlic does not burn.
  2. Sprinkle in the brown rice flour, and then the nutritional yeast flakes. Stir so that the flour is evenly distributed.
  3. Pour in the almond milk. Add the coconut sugar, nutmeg and black pepper. Stir and simmer until thickened, about 1-2 minutes.
  4. Add the spinach, turning the spinach in the “cream” to make sure it is well coated. Sauté just until the spinach has wilted.
  5. Taste the creamed spinach and add more salt if desired. Place the spinach in a big bowl with a serving fork, and garnish with the toasted sliced almonds. Enjoy!

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Servings: 8

  • Nutrition per serving:
  • Calories100
  • Fat4g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium230mg
  • Carbohydrates14g
  • Fiber5g
  • Sugars1g
  • Protein 4g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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A Delicious Vegan Spinach Snack Bar

By: Jody Paglia Tanzman, RD,LDN,CLC

What better way to celebrate National Spinach Month than with these yummy spinach snack bars! I first tasted these delicious bars on a weekend away with some good friends, one of whom brought these as a treat. Unfortunately hers were made with a hefty portion of whole milk, cheddar cheese and eggs, so I decided to try my hand at veganizing them. Loaded with iron and vitamin K-rich spinach, they also get a boost of protein and minerals such as copper and magnesium from the nuts.

These bars are a belly filling snack, and can even be a wholesome meal. I like to eat them warm as a satisfying breakfast, but they are also good chilled or at room temperature.

 

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Ingredients:

For the cashew spread:

  • 60 g (1/2 cup) raw cashews
  • 3 tbsp cold filtered water (plus more for soaking)
  • 6 g (1/8 cup) nutritional yeast flakes
  • 1 tbsp extra virgin olive oil
  • 1/2 tbsp fresh lemon juice
  • 1/8 tsp ground mustard
  • 1/8 tsp kosher or sea salt
  • ground black pepper, to taste

For the sautéed vegetables:

  • 1 tbsp extra virgin olive oil
  • 1 cup shallots, cut into ¼” dice
  • 2 large garlic cloves, minced
  • 1 ½ tsp fresh thyme, chopped
  • 2 pinches kosher or sea salt

For the wet mixture:

  • 2 tbsp ground flax or flax meal
  • 6 tbsp cold, filtered water
  • 250 ml (1 cup)unsweetened nut milk
  • 1/2 tsp fresh lemon juice
  • 1 tbsp chopped fresh dill
  • 285 g (1¼ cup) frozen spinach, thawed and squeezed dry (reserve the liquid for another use)
  • 4 tbsp pine nuts, lightly toasted

For the dry mixture:

  • 1 cup (150 g) flour of your choice (gluten-free, all purpose, etc.)
  • 1 ½ tsp baking powder
  • 1 tsp kosher or sea salt
  • 3 dashes fresh ground pepper
  • 1/4 tsp smoked paprika, optional

Directions:

  1. Place the cashews in a bowl and cover by 1” with water. Let soak for 1 hour (overnight is ok).
  2. Preheat the oven to 325 F or 160 C.
  3. In a small pan, heat the olive oil over medium low heat. Add the chopped shallots, garlic, thyme and salt. Sauté until the shallots are translucent, about 5 minutes.
  4. While you are sautéing the vegetables, make the cashew spread. Drain the cashews. Place the drained cashews and the water, yeast flakes, olive oil, lemon juice, ground mustard, salt and pepper into the bowl of a food processor. Process until silky smooth (it will have the consistency of hummus). Add a small amount of additional water if needed to process.
  5. In a large bowl, whisk together the flax meal and the water. Whisk vigorously for 30 seconds. Whisk in the nut milk. Next add in the lemon juice, chopped dill and the cashew spread, whisking to make a cohesive mixture. Fold in the squeezed spinach, the pine nuts and the sautéed shallot mixture. Mix well to make sure that all of the ingredients are distributed evenly.
  6. In a separate bowl, mix together the flour, baking powder, salt, pepper and smoked paprika, if using. Add this dry mixture to the wet mixture, folding it in with a spatula just until the mixture is incorporated. (Try not to over mix the batter).
  7. In a well greased 8 x 10 inch pan, pour in the spinach batter, spreading it around the pan evenly. Place the pan in the oven and bake for 30 minutes. (When the top is puffed and the bars have just started pulling away on the sides, you know it is done).
  8. Let the pan cool on a wire rack. When cool, cut into 2 x 2 inch bars. The bars will keep for up to a week in the refrigerator. Enjoy!

Prep time: 60 minutes

Cook time: 30 minutes

Total time: 1 hour, 30 minutes

Servings: 20 bars

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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How to Roast a Pumpkin

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Since you might be carving pumpkins this time of year, don’t forget that you can also eat them! Sugar pumpkins are the best for cooking, so I’m sharing a step-by-step guide:

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Ingredients:

1 sugar pumpkin

Directions:

  1. Pre-heat oven to 350 F or 180 C.
  2. Wash outside of pumpkin well.
  3. Cut around stem in a circle to remove from pumpkin.  Similar to how you’d carve for Halloween.
  4. Scoop out seeds and place them in a colander to rinse well, removing stringy flesh from seeds.
  5. Cut pumpkin from top to bottom in small wedges and pull each section apart from base of pumpkin – you may need to cut off very bottom.
  6. Place about ¼ inch of water in a baking dish and place pumpkin sections on flesh side in baking dish.
  7. Bake for 30-40 minutes, until skin is dark brown and easy to peel off flesh.

8. Remove from oven and let cool a bit then one section at a time (wear a potholder) gently remove any stringy flesh remaining then scoop pumpkin into a bowl. Throw away or compost pumpkin skin.

Now you’re ready to use your pumpkin!  Puree as desired for soup or smoothies.  Add to muffins, waffle batter, chili or oatmeal, or just eat it plain!

Don’t Throw Out the Seeds!
While the oven is hot and your pumpkin is cooking, roast seeds by laying flat on parchment paper on a baking sheet.  Drizzle oil and add sea salt and fresh ground pepper for a simple flavor , or sweeten with cinnamon and nutmeg, or even go spicy with cumin or chili powder.  Pumpkin seeds are a great source of anti-inflammatory omega-3 fats and are high in fiber too!  Delicious on top of salads or all by themselves.

Cook time: 30 - 40 minutes

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Joe’s Hiking Fuel: A Recipe for Delicious Granola

By: Kristen DeAngelis

As some of you may have seen in Joe’s recent posts to Facebook and Instagram, he had the opportunity to do some hiking in Zion National Park this past weekend.  The trails were long, some very steep, and the 7 hour hiking days required some fuel for the pack.  This granola was made to be easy for transport, to take on the plane, and then to load up in the backpack for the hike.  Not only is it easy to make, and loaded with healthy fats, protein and vitamins and minerals like zinc which is important for immune function, this tasty snack is delicious!

Be sure to pre-portion out your granola in small bags or container for portion control and easy grab and go snacks for your next adventure!

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Ingredients:

  • 1 cup (150 g) almonds, raw unsalted
  • 1 cup (150 g) cashews, raw unsalted
  • 1/2 cup (75 g) sunflower seeds, raw unsalted
  • 1/2 cup (75 g) pepitas, raw unsalted
  • 1/2 cup (55 g) goji berries*
  • 1/2 cup (40 g) coconut flakes, unsweetened
  • 1/4 cup (60 ml) coconut oil, melted
  • 1/2 tsp sea salt
  • 1/2 tbsp honey (optional)

*Note: Do not bake with berries in it.

Directions:

  1. Preheat oven at 300F or 150C.
  2. Add almonds and cashews to a blender or food processor and pulse for about 30-45 seconds until nuts are slightly chopped.
  3. Melt coconut oil and add oil and salt to mix, continue to pulse additional 15 seconds.
  4. Add chopped nuts to mixing bowl with pepitas and sunflower seeds.
  5. Drizzle honey (optional) over mixture. Spoon out on to a greased baking dish.
  6. Bake at 300F or 150C for 40 to 60 minutes.
  7. Add berries and coconut flakes in last 5 minutes. **This is important otherwise the berries will burn!

Let’s get a close up.

 

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 60 minutes

Servings: 4 cups (16 servings)

  • Nutrition per serving:
  • Calories210
  • Fat17g
  • Saturated Fat6g
  • Cholesterol0mg
  • Sodium45mg
  • Carbohydrates8g
  • Fiber2g
  • Sugars3g
  • Protein 6g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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