Aug 23, 2011

Sometimes You Just Want a Cookie

Simple and sweet tooth satisfying, these cookies are packed with fiber, omega 3 fatty acids, some vital magnesium, a respectable amount of protein, some bone building calcium and oxygenating iron.

Wet ingredients:
4 tbsp ground flax or chia seeds
1 tsp vanilla extract
1/2 cup water
1/2 cup safflower or canola oil (to avoid the GMO/scientifically manipulated seeds, buy organic)

Dry ingredients:
3/4 cups brown sugar
1/2 cup semi-sweet chocolate chips (fair trade please**)
3 cups of  rolled oats
1 cup all-purpose flour
1 tsp baking soda
1/2 tsp salt (optional)

Gluten Free option:
look for packaged oats labeled as made in gluten free facility
use gluten free flour in place of all-purpose wheat flour, here's one available in many stores - Gluten Free Flour

Protein Packed option:
add 1/2 cup of sprouted brown rice protein powder for a boost of 2 grams of protein per cookie, without adding any fat or additional carbs

Heat oven to 350 F.
Mix wet ingredients til uniform.
Stir all dry ingredients together in separate bowl.
Stir wet and dry ingredients together, mix well.
Drop rounded tbsp onto baking sheet (no need to oil if using silicone sheet).
Bake 10-12 minutes (til lightly browned).
Remove from oven, allow to cool.
Transfer to wire rack unless using silicone sheet.
Makes approx 4 dozen small cookies.

**3 top reasons for fair trade chocolate 
 • forced and abusive child labor practices are prohibited 
 • farming families earn a price to meet their needs 
 • environmentally sustainable production methods are required 

If you prefer to read further - Fair Trade chocolate and Why Should I Buy It?

Aug 13, 2011

Break it down for me...what's in those tarts anyway

Here's the nutritional info for a single serving of mousse. Each box has the info based on which sweetener was used. (click on box to zoom in)

The dates really plump up the calories per serving, but it also bumps up the fiber and protein. If you are watching your carb intake or your glycemic index, you should stick with the agave or the stevia option. The overall winner is agave, in terms of taste, ease of use and total calories.

Here's the info for the tart shells with the different sweeteners.

They are up there in calories, but look at the high amount of protein, iron and fiber. You also get 30% of your RDI (recommended daily intake) of magnesium, about half your RDI of manganese and over 330mg of Omega 3 fatty acid.  Imagine if you ate 2.

Lastly, here's the info for the mousse with tart shell and for a non tart option, the mousse with just strawberries. The strawberry option for those times you're too tied up to make tarts or for those times you just want some fresh strawberries.

The fresh fruit choice definitely keeps the calories and the amount of fat down. Check out the vitamin C boost! Try slicing the strawberries and spooning out the mousse as a topping, or even simpler, just dip and devour.

p.s. The mousse and the tarts hold up well in the freezer if you want to have some later or in advance. They even take on a fudgey texture once slightly thawed.

Aug 10, 2011

You're Such a Tart

Who doesn't want to make their own tart shells that are gluten free and high in soluble fiber.

2 cups of raw cashew meal (ground in food processor, no need to soak cashews)
1 tbsp ground chia seeds
2 tbsp psyllium seed husk
2 tbsp buckwheat flour
1/3 cup gluten free oats
3 tbsp agave or 5 dates
1/2 tsp pink or grey salt
1/2 cup water

Combine all in large bowl and knead til uniform. Place 8 cupcake cups into cupcake/muffin pan. Portion out into 8 cups and gently press out and up into sides of cups. Dehydrate in dehydrator for 10-24 hours at 108 F (until firm and "crisp") or bake at 350 F for 5 minutes.