Vegan Carrot Cake Energy Bites

The fastest way to my heart on Valentine’s Day (or pretty much any day) is with chocolate and flowers carrot cake and cream cheese.

For the most part, I think it’s pretty common for people’s preferences to go through phases whether it’s with fashion, music, or food. But, my loyalty to carrot cake is unwavering.

My closest friends and family all know that it’s my favorite dessert; they know my favorite recipe for making it at home, which restaurant I think serves the best slice, and that for me, the cream cheese frosting can literally make or break it.  

But, I usually reserve carrot cake for only special events. I like to have slice on my birthday and Valentine’s Day; I don’t want carrot cake to lose its special spark.

But, when I started whipping up a batch of these Dark Chocolate Date Bons Bons the other day, the thought came to me that I could satisfy my unwavering love of carrot cake more often without all that added sugar and butter.

Don’t get me wrong, I’ll still happily enjoy a slice of carrot cake now and then, but these are such a nice treat to have on an otherwise ordinary Wednesday simply because I feel like it.

Vegan Carrot Cake Energy Bites

Loaded with the goodness of whole grains, fiber, omega 3s, these little bites are a dessert-worthy way to do your body so much good.

Makes 12 bites

Ingredients:

1 medium carrot, shredded (about 1 cup)

1 cup oats

¼ cup hempseeds

4 Medjool pitted dates,  chopped and soaked in water*

1/3 cup walnuts

1/3 cup unsweetened flaked coconut

2 tablespoons maple syrup

½ teaspoon ginger

½ teaspoon nutmeg

1 teaspoon cinnamon

2 teaspoons vanilla

*If your dates are somewhat firm, you may need to soak them in water for about 10 minutes to rehydrate them. After the 10 minutes is up, discard the excess water.

Directions:

1.     Combine all ingredients in a food processer and pulse until ingredients are combined.

2.     Form the dough in 12 golf-ball sized balls and refrigerate for at least one hour before eating.

3.     Store the rest in an airtight container in the fridge.

Healthy Snacking: How to Choose a Snack Bar

It's so secret we are big fans of snacking.  Having snacks between meals can be an important part of healthy eating habits.  Snacks can be an opportunity to add more nutrition to your day—think fruit, plain yogurt, nut and nut butters, or vegetables and hummus.  Balanced snacks can stave off hunger pains and prevent you from overeating later in the day.  

Most of the time, it’s best to snack on real, whole foods like those listed above—something with a combination of good quality carbohydrates (think fiber), protein and good fat.  But sometimes, you need a quick, easy and convenient snack to tide you over when you don’t have access to a kitchen or refrigerator.  And that’s where snack bars come in.   

 So, what should you look for in a snack bar?

• 225 calories or less per bar.  Any more than this, and the bar actually becomes a meal.  If you have weight loss goals, you may want to choose a snack bar that has around 150 calories.  

• Bars made from whole food ingredients, like nuts, dried fruit and whole grains.  Bars with ingredients you don’t understand or can’t pronounce should be a last resort. 

• The first ingredient should not be a form of sugar—sugar, honey, dextrose, sucrose, agave, maple syrup, etc.  Even better, the first three ingredients should not be a form of sugar. 

• Ideally, the bar should not have any added sugar.  The sweetness should just come from dried fruit.  However, these bars are not always easy to find. 

• At least 5 grams of protein. 

• At least 3 grams of fiber.  Ideally, the fiber should come from whole food sources, not fiber additives (like inulin). 

• No hydrogenated oils (trans fats). 

Be sure to read labels and not be deceived by marketing.  Even within the same brand, different flavors can have varying ingredients and nutrition information.  Many snack bars are actually just candy bars in disguise.  However, they can be a part of a healthy diet, when eaten as a snack or treat, not as a meal replacement.   

Raspberry & Oats Bars

A lot of people seem to be in summertime mode this week. I love seeing individuals, couples, and families in my local community taking longer lunch breaks, more afternoon dips in my community pool, and leisurely strolls after dinner. There’s something to be said about doing nothing except simply enjoying the moment.

These raspberry & oat bars will make for a nice treat to take to the pool later today for sharing with my neighbors.

Happy sweet summertime, everyone.

Raspberry & Oat Bars

Ingredients:

1 cup almond meal

1 cup rolled oats

1 mashed avocado

1 tablespoon baking powder

1 cup raspberries (slightly blended)

1/2 cup walnuts

1 tsp cinnamon

Directions:

1.    Preheat oven to 350 degrees.

2.      In a bowl, combine almond meal, oats, baking powder, and cinnamon.

3.      In a separate bowl, mash an avocado. Stir into flour mix.

4.      Coat a small baking pan with oil. Press half of the mixture down onto the bottom of the pan.

5.      Top with raspberries and walnuts.

6. Spread the other half of the mixture on top of the raspberries.

7. Place in the oven for 40 minutes.

8. Cut into desired size bars.

Serves 6-8

Enjoy, preferably with those you love!

Healthy Summertime Tips and a recipe for Creamy Spinach Dip

Last week I visited Tami and Dave – the dynamic duo of SCV Today to share some of favorite tips for how to healthfully fuel your body during summertime. As always, it was so fun to spend my morning with them. You can watch the full episode here.

As a disclaimer, I have to admit that I tend to get overly excited about summertime which is kind of funny considering that we hardly get much of a winter in Southern California. Regardless, I love any excuse to celebrate a season that embraces a carefree lifestyle, naps on hammocks, bright fingernail polish, spontaneous dips in the pool, outdoor dinners, and tiny umberellas in my beverage.

Another reason I love this sunny season? There’s no better time of the year to embrace outdoor activities, such as hiking, bike riding, playing tennis, swimming, going to the park, or even walking.  While it may be the weather that keeps us moving and motivated in the summer, food should be able to keep us fueled, energized, and feeling good the whole season through. But, like any time of year, there are still ways to give into not-so-healthy habits.

Here are the six summertime tips I shared on SCV Today that will keep your body running like a smooth operating machine, even during the hottest days this summer.

1.      Dip it Real Good. Summertime and dips seem to go together like summertime and popsicles. Whether its guacamole, salsa, or fruit dip, dips are the perfect poolside snack and barbeque side dish. When it comes to choosing your dips, choose dips that pump up your nutrient intake for the day rather than choosing those that leave you feeling sluggish and stuffed. Both these recipes for this Tomato, Bean and Avocado Salsa and  Pomegranate, Avocado and Orange Salsa are packed with a serious amounts of fiber and antioxidants. Our simple recipe for Avocado Yogurt Dip is packed with heart healthy fats. And our healthy spin for Spinach Dip (below) is guaranteed to leave you feeling healthy, happy and nourished.

2.      Choose Dip’s Perfect Companion. What's a dip without a chip? When it comes to selecting products in the market to accompany your main dishes or side dishes, there are some that offer more nutritional benefits that may meet the eye. Way Better Snacks are my chip of choice for the quality of their ingredients – which are sprouted. Sprouted seeds, beans and grains are certainly growing in popularity, and you can now find a variety of sprouted items in your local market. When a grain or seed sprouts, or is germinated, the nutrition properties become more available to the body, and also pushes up certain nutrients like vitamins B, C, and E.

3.      Create a healthy Salad. If there’s one time of year when people actually start to crave fruits and veggies, its summer. It could be the onslaught of farmers markets now in full swing, the delicious in-season produce available, or the fact that refreshing fruits and vegetables simply sound good this time of year. So if you’re craving a full-meal salad for lunch or dinner throughout the summer months, skip the bottled, creamy dressings, cut back on the cheese and bacon, and embrace all the gorgeous seasonal plant foods available. This recipe for Quinoa, Grape, Walnut and Arugula Salad is one of my all-time favorites. When I’m on the go, I simply layer the individual ingredients in a mason jar (with the dressing on the bottom so the salad doesn’t get soggy), and give it a shake to mix it up right before meal time.

4.      Set Yourself Up for Fruit Success. As soon as you get home from the farmers market or supermarket, slice and dice your produce picks and store them in individual containers. If it’s cut and ready-to-go, you’re way more likely to eat it. How many times have you bought a cantaloupe or pineapple with the very best intentions only to see it go to waste? If you know yourself well enough to know that you likely won’t cut up a melon or pineapple, spring for the extra dollar or two and buy the pre-cut varieties. It will be well worth your dollar (and waistline) in the long run. You can also opt for frozen fruits, such as pitted cherries or mango to give you some extra time before it spoils. I love creating fruit and yogurt parfaits made with non-fat plain Greek yogurt for an on-the-go light lunch.

5.      Be a little Nutty. Trail mix is such a great snack to keep with you throughout the day. I usually carry a small container of homemade trail mix in my purse so I have something on hand to prevent myself from getting overly hungry (and subsequently not very fun to be around). The fiber, protein, and flavor of dried fruit, nuts, seeds, and even a little dark chocolate helps to curve my cravings in-between meals. Here’s my basic trail mix formula:

6.      Hydrate Healthfully. During the hot days of summer, staying adequately hydrated is so important for your body to maintain certain internal functions, such electrolyte balance and a healthy internal temperature. Rather than opting for high-calorie sweetened beverages or zero-calorie, artificially sweetened beverages, turn to water most often. To add a little flare to your plain glass of H20, freeze fruit, herbs, or even lemon juice in your ice cubes. As they melt, they’ll add a hint of flavor. Another fancy spin on water? Combine sparkling water with a splash of 100% fruit juice.

Check out our recipe for Creamy Spinach Dip, paired with Way Better Snacks as an excellent nutrient-packed summertime snack.

Creamy Spinach Dip

This recipe is a littler spin on the classically high-calorie spinach dips we see in the stores. It’s packed with both calcium and iron – two key nutrients that merit special consideration for women. Enjoy it as an appetizer before dinner or as a light, satisfying mid-day snack.

Ingredients:

2 cups frozen spinach, thawed

1 cup Greek yogurt

3 garlic cloves, minced

2 tablespoon dill, chopped

1 tablespoon olive oil

1 bag Way Better Snacks (Black Bean) tortilla chips

Directions:

1. Thaw spinach and squeeze out extra water.

2. In a bowl, combine all ingredients. Mix well.

3. Serve with Way Better Snacks!

Disclosure: As a Nutrition Ambassador of Way Better Snacks, I was compensated for my time for this post. My thoughts and opinions are my own – and I truly love Way Better Snacks for their quality of ingredients and nutritional profile. I recommend them to my friends, family members, and clients often. 

Healthy Travel Tips: How to Pack Your Snack Bag

We get this question all the time:  I’m traveling for vacation/work by car/plane/train/bus and I don’t know how to make good food choices while I’m traveling.  Do you have any tips?

It’s a great question!  Eating well on the road (or in the air) can be very challenging.  I travel quite a bit, both for work and for pleasure, and the key is to plan ahead. 

Whether I’m travelling by car or by plane, I always take enough food with me to get me to my destination.  Food in airports and on the road tends to be not-so-nourishing and expensive!  When I’m traveling, I pack foods that provide a combination of protein, good fat and good carbohydrates, but won’t spoil or weigh me down.  I try and sneak in lots of vegetables, which satisfies the urge to snack, without a lot of extra calories.  Here’s what’s in my snack bag:

• Sturdy salads, like pasta salad, potato salad (without mayonnaise), grain salads or kale salad are great, because they won’t wilt and they just get better as they sit.  Load them up with vegetables to add crunch and a nutritional punch.  Top the salad with an olive-oil based vinaigrette.  My favorite travel combination is whole wheat penne with sliced grape tomatoes or oven-dried tomatoes, olives, steamed kale, fresh mozzarella cheese and fresh herbs, or brown rice (or farro) with roasted vegetables and shredded chicken with lemon and olive oil.  If you’re not going to eat the salad within two hours, you should pack it in an insulated container or lunch bag, to keep it cold (at or below 40 degrees).  I love these lunch bags, because they keep food cold for six hours.

• Something crunchy, like homemade olive oil popped popcorn, crispy baked chickpeas, or whole grain crackers (like Mary’s Gone Crackers) make for great high-fiber snacks.  

• Nuts and nut butters are always in my bag.  Individual pouches of peanut butter or almond butter (like Justin’s Nut Butters) are perfect for spreading on bananas, apples or whole grain crackers.  Because they are individually sealed, they won’t spill, and you can take them through airport security.  You also can’t go wrong with an old fashioned PB&J, on whole grain bread.  

• On long trips, I also pack non-perishable cheeses, like aged manchego or gruyere, for when I get tired of nut butter.  They do need to stay cold, or the oils will start to release.    

• Single-serving fruit, like apples, pears or bananas, as well as cut vegetables sticks, like carrots, celery and bell peppers are perfect for travel.  Fruits and vegetables can satisfy that need to snack when you’re bored of the long flight or drive.  If you have a cooler, you can pack a container of hummus for dipping.  Just don’t try to take a large container of hummus through airport security—it won’t fly.

• Homemade granola is another staple.  It’s great for snacking on its own.  And if you’re on a plane, you can always ask for milk and turn it into a breakfast cereal.  If you’re travelling with a cooler or insulated bag, pack individual servings of plain Greek yogurt, and you have a perfectly satisfying breakfast or snack.

• Instead of high-sugar protein or snack bars, make fruit- and nut-filled whole grain muffins, like these or these.  Spread with nut butter, these make a great breakfast or snack.

• Dark chocolate, for when I’m craving something sweet. 

• Water, water, water.  When you’re travelling, it’s important to stay hydrated, so keep filling up that water bottle.       

What do you pack in your travel snack bag? We’d love to hear from you!

{Banana & Kale Smoothie}

Sometimes smoothies are just the best. They’re convenient, taste great, and they pack in some serious nutrition. Like almost all dietitians, we have a love affair with kale; and when it’s used in your morning smoothie, it’s a great way to add a serving of veggies to your day. This recipe below is a wonderfully delicious way to start your day with a super boost of nutrients! 

Banana & Kale Smoothie

Ingredients:

1 small banana
½ cup frozen kale
½ cup Greek yogurt
¼ cup skim milk
2 tablespoon unsweetened apple sauce
1 ½ tablespoons chia seeds
¼ tsp cinnamon
½ tsp vanilla extract
1 cup crushed ice

Directions:

1. Pour all ingredients in to a blender, excluding ice. Blend on high for approximately 30 seconds.

2. Add the ice and blend until smoothie thickens. Pour into a glass and serve immediately.

Makes 1 serving

Enjoy!

Recipe from our wonderful contributing blogger, Jaime Ruisi.

Coconut Apple Pecan Muffins

At this time of year, we all have a very long to-do list—shopping for Christmas presents, putting up the Christmas decorations, holiday parties, baking…  The list goes on.

One of the ways you can be nice to yourself during the holiday season is to keep healthy, nutritious food on hand, so you’re not tempted by the vending machines or drive through windows.  Stock your fridge with ready-to-eat vegetables and fruits, yogurt, homemade granola, hummus and other healthy snacks.

These Coconut Apple Pecan Muffins make a great fiber- and protein-packed breakfast or snack.  They are delicious on their own, or spread with a little homemade jam.  I made them with coconut oil, just to reinforce the coconut flavor.  But, you can definitely use butter.  If you don't have buttermilk on hand, just mix 1 cup of whole milk with a teaspoon of lemon juice.  It works just fine.  

  

We hope you enjoy these muffins, and that they help to keep you sane—and nourished—over the next few weeks!

Coconut Apple Pecan Muffins

Makes 12 muffins

1 ¾ cups whole wheat pastry flour

¼ cup ground flax seed

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1/2 cup virgin coconut oil

1/2 cup granulated sugar

1/4 cup dark brown sugar, packed

1 large egg, lightly beaten

1 cup buttermilk or, 1 cup whole milk + 1 teaspoon lemon juice

2 large apples, grated (peel on)

½ cup chopped pecans

½ cup unsweetened coconut flakes

Preheat the oven to 450 degrees. Grease the inside of a 12-muffin cup tin with coconut oil and set aside.

Mix together the flour, flax seed, baking powder, baking soda, and salt. In a separate bowl, cream the coconut oil with the granulated sugar and the brown sugar. Beat until fluffy. Add the egg and mix well, stopping to scrape the sides and bottom of the bowl.  Mix in the buttermilk gently. Stir in the dry ingredients, just until combined.  Be careful not to over mix or the muffins will be dense.  Fold in the apple, pecans and coconut.

Divide the batter evenly among the prepared muffin cups.  Bake for 10 minutes, turn the heat down to 400 degrees, and bake for an additional 5 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Cool the muffins for a few minutes in the tin, then turn them out onto a wire rack to cool completely.