Posts Tagged ‘healthy’

No Bake Energy Balls

| Cooking

No bake energy balls

No bake energy balls

No Bake Energy Balls – Who doesn’t enjoy a sweet, chocolatey treat from time to time.  I know there are moments when I just have to have something sweet, especially after a meal or for a mid-afternoon pick me up.  A couple of years back, my girlfriend gave me this recipe and she got it from another friend so we don’t actually know where it came from.  This is the kind of treat that I don’t mind putting in my child’s lunch or to give for an after school snack.  I keep them in the freezer and then just pull them out as I need them.

Ingredients:

  • 1 cup toasted sunflower seeds
  • 1 cup sesame seeds
  • 1/4 cup flax seeds
  • 1 cup rolled oats
  • 1/2 cup mini chocolate chips
  • 3/4 raisins, cranberries or currants
  • 1/2 cup cocoa powder
  • 1 cup peanut butter
  • 1 cup almond butter
  • 1/2 cup honey
  • 3/4 cup toasted coconut
  • 1/4 sliced almonds

Directions:

    1. Toast the sunflower and sesame seeds.
    2. Toast the coconut and almonds (careful, it burns quickly if you don’t keep and eye on it). Allow to cool and put into a small bowl. Set aside.
    3. Mix all the ingredients except for the coconut and almonds. If your mixture isn’t quite sticking together, add a little extra honey.
    4. Roll the mixture into balls (I do them about the size of ping-pong balls) and then roll them around in the bowl of coconut and almonds for the outer coating.
    5. Store them in an airtight container and keep in the fridge or freezer.

I hope you enjoyed this recipe.  Check out some of my other recipes including: Bailey’s dipped toasted marshmallows, zucchini quinoa patties, perfect chocolate chip cookies, marinated feta cheese, mediterranean hummus

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Thanks for reading!

~ Jamey

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Zucchini Quinoa Patties with Lemon Oregano Yogurt Sauce

| Cooking

A great meal idea for meatless Monday's.

A great meal idea for meatless Monday’s.

Recently on the local news,  the city of Vancouver, BC announced that they will be officially commencing with Meatless Mondays, encouraging residents to forego meat for one day a week for the sake of the planet and their health. As with everything that’s considered “change” there’s been a bit of controversy around it.  Michael and I have been trying to cut back on the meat we eat on a weekly basis for a few years now and at this point we eat meat about 3-4 times a week now. It’s nothing I work too hard at or even think about any more.  Fortunately there are so many great alternatives to meat available to us.

Last night I made some wonderful zucchini quinoa patties and thought it was worthy of a post.  Our entire family enjoys them, even picky Noelle. It’s nice because you get some veggies and protein in one nice little package. I try to keep the frying down to a minimum, I lightly brown the patties and then I cook them through the rest of the way in the oven.

This recipe has been slightly modified from this original recipe.

Ingredients:

FOR THE CAKES:

  • 2 cup shredded zucchini
  • 1 cup cooked quinoa
  • 1 cup cooked jasmine rice (feel free to omit and just use 2 cups of quinoa)
  • 1 egg
  • 4 cloves of garlic, minced
  • ½ cup of green onions
  • ½ cup breadcrumbs
  • ½ cup panko crumbs (or more breadcrumbs)
  • ½ cup parmesan cheese (freshly grated is best but use what you have)
  • Zest from 1 lemon
  • 1 tsp lemon juice
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tsp oil plus more for frying

FOR THE YOGURT SAUCE:

  • 2 tbsp olive oil
  • 1 cup plain greek yogurt (use reduced fat yogurt if you’d like)
  • Juice from ½ a lemon
  • 1 tbsp of freshly chopped oregano
  • 1 clove of garlic, minced

Directions:

    1. Combine and thoroughly mix all the yogurt sauce ingredients together and let sit in the fridge until the patties are ready to be served
    2. Sprinkle ¼ tsp of salt on the shredded zucchini, put in a colander and let sit to draw out any liquid.
    3. Heat oil in a medium skillet and add garlic and green onions, ¼ tsp salt and pepper and cook until veggies are slightly soft. Remove from heat, drain off excess oil and allow to cool.
    4. In a large bowl, combine breadcrumbs, panko, parmesan cheese and lemon zest.  The mix in lemon juice, quinoa, rice, and cooked green onions and garlic. Add in egg and shredded zucchini. Mix everything together thoroughly and start forming balls (a little smaller than a golf ball) and then carefully flatten into a thick patty.
    5. Preheat oven to 400 F
    6. Heat oil (just enough to evenly cover the surface entirely) on medium-high heat in a large skillet. Carefully place patties into the pan and cook for a few minutes on each side until it starts to lightly brown and get a little crispy. Remove from pan and place to a paper towel covered plate.  Dab off any excess oil with more paper towel.
    7. Move patties onto a baking sheet and cook in the oven for 15 minutes, turning over at about the halfway point.
    8. Remove from oven, allow to cool slightly and serve with the chilled yogurt sauce on top.
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All about sprouts

| Cooking, My Life

Healthy and nutritious sprouts

Healthy and nutritious sprouts

For the past couple of years I’ve been trying to make healthier food choices for myself and my family. I’ve learned a lot over that time and continue to pick up little tidbits here and there.  Years ago I dated a guy who was a vegetarian and he loved sprouts. Since he always had them around the house I used to make myself cucumber, cream cheese and sprout sandwiches – oh so yummy.   I had forgotten all about those sandwiches until recently when I saw sprouting seeds for sale in the garden centre.  I bought a few packages of seeds and almost bought a sprouting tray but at the last moment decided against the sprouter which was about $25.  When I got home I jumped on to my computer and looked up how to grow sprouts.  It turned out they were really easy to start and although the sprouting trays are nice they really aren’t necessary.

Health Benefits of sprouts:

  • Rich in essential nutrients including vitamin A, C, B1, B6 and K; Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium
  • Excellent source of enzymes
  • Contain up to 35% protein
  • Very easy to digest
  • Great for weight loss, high in fiber and low in calories

How to grow your own sprouts:

Growing sprouts in a jar

Growing sprouts in a jar

All you need is a glass jar (mason jars are great for this), cheese cloth or nylon sock (I had some new ones that I’d never worn), seeds and water.  Pour your seeds in the jar and stick your nylon sock on the top of the jar, add water, swirl around and then drain out. Do this a few times just to get rid of any dust or debris. Fill the jar with water so that it’s covering the seeds and then leave it somewhere bright but not in direct sunlight.  The following day rinse the seeds again and fill again with water.  Do this everyday (usually about 3-4 days) until you see little tails coming from the seeds.  At this point, drain as much water from the jar as possible and then just leave it.  In a couple more days your sprouts will be ready to eat and enjoy!

Cucumber, cream cheese and sprout sandwich - yum!

Cucumber, cream cheese and sprout sandwich – yum!

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