Tag Archives: pepitas

Sensational seed and nut bars!

A delicious healthy snack bar that will add some sweetness to your day!

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Eat them straight from the freezer or pack them into the lunch box.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, Paleo, gluten, dairy and processed sugar-free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

A good 1/2 cup organic coconut oil

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These ingredients add a delicious flavour to the bars.

Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.

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Be careful of the very sharp blade.

Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.

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The mix is ready to be flattened.

Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners. I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. A temperature of 160 to 170 Degrees Celsius is recommended for 30 minutes but you can guage this better after your first batch.

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Ready for the oven.

Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row.  Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.

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Perfectly baked with golden edges. These were sliced when cool and placed in the freezer over night. They can easily be separated now and stored in a container in the freezer.

Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.

The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.

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A delicious snack.

Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.

2014-07-20 20.15.47

A sweet treat.

If you have enjoyed this post please share with a friend. You can follow me on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Raw seed and nut bars!

A delicious raw and frozen snack bar that will add some sweetness to your day! This is a raw version of one of my most popular recipes ‘Sensational Seed and nut bars’ which are baked in the oven and have a crispier texture. This raw version is equally delicious but has the added benefit of not being baked which preserves the nutrients in ingredients such as raw honey. 

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So simple to make and delicious.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, paleo, gluten, dairy and processed sugar free. They are filled with natural goodness and can be kept in an air tight container in the freezer. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

1 cup of organic coconut oil

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These ingredients add a delicious flavour to the bars.

Place all ingredients into the food processor and mix until well combined. If your food processor isn’t very strong pulse the nuts and dates first to break them up a bit before adding the other ingredients.

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Place all ingredients into the food processor and pulse.

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All ingredients are broken down and well mixed.

Line a glass baking dish with baking paper and pour the mix in. Now is a good time to have a taste test. The mix should be sweet and delicious. Use a spatula to flatten the mix and make sure it is quite even across the whole dish.

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Place the slice in the freezer for several hours to set.

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Remove the slice carefully from the dish by holding the edges of the baking paper.

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Carefully slice the bars length ways with a sharp knife.

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Cut the bars into the size that you would like them and place in a tub in the freezer.

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A delicious and nutritious snack.

If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at Holistic_Paleo and on Facebook at Primal Living Melbourne and Holistic Wellness For Life. 

Sensational seed and nut bars!

A delicious healthy snack bar that will add some sweetness to your day!

2014-08-01 21.15.52

Eat them straight from the freezer or pack them into the lunch box.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, paleo, gluten, dairy and processed sugar free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

A good 1/2 cup organic coconut oil

2014-07-10 12.39.26

These ingredients add a delicious flavour to the bars.

Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.

2014-07-10 12.40.32

Be careful of the very sharp blade.

Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.

2014-07-10 12.49.48

The mix is ready to be flattened.

Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners.

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Ready for the oven

I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. I cooked mine today in a Fan Forced Convection Oven at 170 Degrees Celsius for 30 minutes. You will be able to check this after your first batch.

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Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. This is what l do now as l don’t like to wait.

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Remove from the freezer and cut.

Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row.  Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.

2014-05-24 13.31.59

Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.

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Store in an airtight container in the freezer

The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.

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I love this part!

Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.

2014-07-20 20.15.47

If you have enjoyed this post please share with a friend. You can follow me on Instagram, Facebook, Twitter, Flickr, Pinterest and Tumblr.

Beetroot and pumpkin cake (gluten and dairy free)

The smell of a cake baking in the oven is really lovely and the anticipation builds as the cake is almost cooked. This recipe has a lovely combination of fresh beetroot and pumpkin in a paleo friendly, gluten and dairy free recipe.

An afternoon delight!

Ingredients:

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Fresh beetroot and pumpkin

Fresh beetroot and pumpkin as shown in the picture. I used one medium sized beetroot. Grate them in the food processor using a fine grating disk or hand grate if you don’t have a food processor.

1/4 cup coconut flour

2 cups almond meal

6 free range eggs

1 teaspoon cinnamon

1 teaspoon bicarbonate soda

1/4 cup organic coconut oil (gently melted)

1/4 cup (generous) raw organic honey (gently melted)

Place all of the ingredients into a bowl and mix well. 

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Mix the ingredients well ensuring there are no clumps of beetroot or pumpkin.

Place the mix into a greased and lined loaf dish.

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Use a spatula to ensure the top is smooth and even.

Decorate with pumpkin seeds.

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The pumpkin seeds add a lovely crunch to the top of the cake.

Bake in a pre-heated 180 degree celsius oven until well done. It is quite a heavy cake so will have a very golden brown appearance when cooked. Remove from the baking dish and let cool on a cooling rack. Slice and eat. Freeze any leftovers for the lunch box.

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A lovely moist cake with an interesting sweet flavour!

If you have enjoyed this post please share with a friend. Thankyou Carolyn

Instagram: holistic_paleo and Twitter: Holistic Paleo@carolynlgray

Cherry and Pumpkin pancake (gluten, sugar and dairy free)

A really lovely way to start the day!

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The selection of pancakes on this website is rapidly growing as l start to experiment further with non gluten flours and ingredients. This pancake was inspired by my purchase of a container of fresh cherries and l thought they would go very well with pumpkin. There is a good amount of fibre in this pancake and so many wonderful nutrients.

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The pancake ingredients plus filtered water.

I like to assemble the ingredients on the bench so that everything is on hand.

Place in a bowl:

1 cup of organic buckwheat flour

1 cup of organic coconut flour

1/2 cup organic quinoa flakes

1/2 cup ground pepitas (I did this in the food processor)

4 free range eggs

1 full cup of finely grated pumpkin (I used the fine shredding attachment on the food processor)

10 cherries seeded and chopped in the food processor

Add approximately 2 1/2 cups of filtered water and mix well. The quinoa flakes will absorb water and you want it firm enough that you can make a small ball in your hand but still quite wet looking.

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Now to add the water and mix.

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Place a small amount of mix in a pre-heated pan with olive oil added and cook on a lowish heat until golden.

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Cook until golden on both sides.

Top the pancake with your favourite toppings but l used raw walnuts (soaked and dehydrated), diced fresh cherries, raw pumpkin seeds (soaked and dehydrated) and organic maple syrup.

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Topped with raw walnuts, pumpkin seeds, diced fresh cherries and organic maple syrup.

I really love spending time preparing lovely meals and making them look nice on the plate. I try to sit down and eat mindfully to support my digestion and mostly keep fluids separate from my meals also.

If you have enjoyed this post please share with a friend. I share recipes and wellness tips on Instagram, Facebook and Twitter. Thankyou  Carolyn