All tagged Sunflower Seeds

Chewy Trail Mix Bars | Raw, Vegan |

Chewy Trail Mix Bars are so incredibly yummy and nutritious, you’ll wonder why you didn’t make them soon!  One of the simplest recipes, Chewy Trail Mix Bars come together in 10 minutes, and will give you a satisfyingly sweet (but not too sweet!) breakfast or snack to enjoy on the go and during your busy day.  And when you make your own bars at home, you can be sure there are no preservatives, artificial and “natural” flavors, and other weird ingredients.  Wholesome and oh so good, these Chewy Trail Mix Bars will please child and adult alike 😊

Serves: 12

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

10 dates

½ cup creamy peanut butter (drippy, natural)

¼ cup maple syrup

¼ teaspoon salt

½ teaspoon cinnamon

2 cup oats

¼ cup sunflower seeds

¼ cup pumpkin seeds

¼ cup goji berries

How (your directions):

Line a medium baking dish (7x11) with parchment paper and set aside. 

Add dates to a bowl and cover with water.  Microwave on high for 60 seconds.  Dates should be gooey and sticky.  Remove the pits and add dates to a food processor.

Blend dates on high until a sticky paste forms.  Add peanut butter, maple syrup, salt, and cinnamon.  Blend on high until a dough ball forms. 

In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries.  Stir to evenly distribute ingredients.

Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients.  Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.

Press dough firmly into the parchment-lined backing dish.  Refrigerate for 15 minutes. 

Remove from pan by lifting the parchment paper out of the baking dish.

Slice into 10 bars.  Enjoy immediately, or store in an airtight container for 5-7 days.

Why (the science):  The oats, nuts, seeds, and dates make these bars the ultimate energy boosting snack or breakfast on the go!  Keeping your blood sugar stable throughout the day is the key to improved mood, focus, and productivity. 

Acai Bowl with Vanilla Bean Granola |+Video|

Acai bowls can be expensive, unless you make them at home!  This recipe is inspired by one of my favorites in Charlottesville, VA but costs significantly less.  The vanilla bean granola is special- slightly chewy, but rich in flavor from the vanilla bean and cashews.  This recipe makes a lot of granola, which stores beautifully in an airtight container for a week.  What are your favorite acai bowl toppings?

Serves: 1 acai bowl, 10 servings granola

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

Vanilla Bean Granola:

3 cups rolled oats

3 tablespoons water

1 tablespoon coconut oil

1 tablespoon avocado oil or olive oil

1 teaspoon cinnamon

1/3 cup maple syrup

1/3 cup sunflower seeds

1/3 cup cashews

pinch of pink Himalaya sea salt

½ vanilla bean

Acai Bowl:

Handful of spinach

1 frozen banana

2 handfuls frozen mango

½ cup plant-based milk

2 tablespoons hemp protein powder

1 scoop greens powder with probiotics

How (your directions):

Preheat oven to 350°F. 

For the vanilla bean granola, add all ingredients to a large bowl and stir until evenly distributed.

Pour mixture onto lined baking sheet and bake for 15 minutes.

Remove granola from oven and allow to cool.

For the acai bowl, place all ingredients in a highspeed blender and blend until smooth.

Pour into bowl and top with favorite toppings (frozen blueberries, coconut flakes, chia seeds) and the vanilla bean granola!

Why (the science):  Acai is a trending “superfood,” but for good reason.  Rich in antioxidants to reduce inflammation, acai also contains heart-healthy fats.

Detox Salad

While I have never understood the nutrition claim “detox,” there is one delicious salad that I love to purchase, and that’s the Whole Foods Detox Salad.  When I bought a pound container of it, I gasped when I saw the cost…$8!!! So, I decided to make it myself.  This batch makes 8-10 servings for a fraction of the cost, and stores wonderfully in the fridge for 5 days.  Just be sure to not dress it with your favorite vinaigrette until the day of serving 😊  Crunchy, slightly sweet, and eaten with a spoon, this “detox” salad (whatever that means) will become your new favorite refreshing salad!

What (your ingredients):

1 green cabbage, cut into quarters

5-6 large carrots

1 apple

1 large bunch of kale, ribs removed, or 1 large bag of kale salad

2/3 cup dried cranberries

1/3 cup sunflower seeds

How (your directions):

Using a food processor with the grater plate attached, shred the cabbage, carrots, and apple. 

Empty shredded mix from the food processor into a large bowl.

Remove the grater plate attachment from the food processor and attach the large blade.  Add the kale directly into the food processor bowl.  Shred the kale and add to the large bowl of shredded mix.

Top with dried cranberries and sunflower seeds.

This salad will keep for 5 days in the fridge if it remains undressed.  Dress with your favorite vinaigrette when ready to eat!

Why (the science):  Cabbage and kale are incredible prebiotics, which means that they feed and promote the growth of healthy bacteria in our gut.  A healthy gut affects our mood, appetite, weight, and stress levels!