Earthfood Energy Bars

February 5th, 2018 | no comments

Other than a select handful of bars (like the Elemental Superfood Seed Bars!), most of the so called “nutrition” bars on the market are nothing more than big fat sugar bombs disguised as health food. I find it to be much healthier (not to mention more cost-effective) to make my own. This recipe is as simple as it gets! With five Earthfood servings per bar, I found it most appropriate to call them Earthfood Energy Bars!

Point blank, these bars make me happy! Not because they are tasty and filling (which they ARE!)…but due to the addition of a secret ingredient used by the Inca warriors for endurance. The addition of maca powder places this bar in a league of its own. Maca–also know as Peruvian ginseng– is part of a group of plants called “adaptogens”, which means that it can help your body fight fatigue and cope with every day stress in a more peaceful way.

Earthfood Energy Bars are loaded with nuts and seeds…and then more nuts and seeds! Pure maple syrup is the sweetener…but don’t worry, it works out to be just a smidgen over one teaspoon per bar.

I just know you will fall in love with these bars. ♥

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Earthfood Energy Bars
A raw, no-bake bar full of good healthy fat and protein! The extra special ingredient is maca powder. Maca, a root vegetable native to Peru, is considered an adaptogen, which means that it helps the body adapt to stress. If you can't find maca powder or would rather leave it out, just replace it with two extra tablespoons of ground flaxseed! Earthfood Energy Bars store well in the freezer...so go ahead and double the batch! 3 Earthfoods per serving: ♥♥♥
Course Bars
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup raw almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup milled flaxseeds
  • 1/2 cup raw pepitas (pumpkin seeds)
  • 2 tbsp. chia seeds
  • 2 tbsp. cacao nibs
  • 2 tbsp. maca powder I like the Navitas brand
  • 1/2 tsp. Sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup unrefined coconut oil
  • 1/3 cup fresh ground almond butter
Course Bars
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup raw almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup milled flaxseeds
  • 1/2 cup raw pepitas (pumpkin seeds)
  • 2 tbsp. chia seeds
  • 2 tbsp. cacao nibs
  • 2 tbsp. maca powder I like the Navitas brand
  • 1/2 tsp. Sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup unrefined coconut oil
  • 1/3 cup fresh ground almond butter
Instructions
  1. In a food processor, grind the almonds until coarse. Add to a bowl with the sunflower seeds, flaxseeds, pepitas, chia seeds, cacao nibs, maca powder, and salt.
  2. In a small bowl, combine maple syrup, coconut oil, and fresh ground almond butter. Mix until well combined and add it to the bowl with the dry ingredients.
  3. Tear a sheet of parchment paper slightly bigger than an 8X8 pan. Line an 8X8 pan with the paper and add the mixture, spreading evenly to cover the pan. Pack down tight with your hands, then place in refrigerator for one hour to set. Slice into squares and store in airtight container in the refrigerator.
Recipe Notes
Nutrition Facts: Calories: 195Total Fat: 15 g; Saturated Fat: 5 g; Sodium: 75 mg; Potassium: 160 mg; Total Carbohydrate: 12 g; Dietary fiber: 5 g; Sugar: 4 g; Protein:6 g
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Chocolate Peanut Butter “Pudding”

January 28th, 2018 | no comments

The beauty of this recipe? It can be eaten as a sweet treat or wholesome breakfast! And guess what? It’s dairy-free. The sneaky ingredient is avocado- which lends a beautiful creamy texture…just like traditional pudding!

With five Earthfoods per serving, it offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder.

It’s naturally sweetened with a mere 1/4 cup of pure maple syrup and ripe banana. You can omit the chia seeds If you don’t care for the texture…but just remember, you’ll be missing out on the omega-3 fatty acids!

Want it a little sweeter? Add another tablespoon of pure maple syrup or raw honey. Don’t like banana? Leave it out!

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Chocolate Peanut Butter "Pudding"
This deliciously decadent Chocolate Peanut Butter "Pudding" is the perfect sweet treat OR nutritionally-balanced breakfast. The secret ingredient is avocado, which gives the pudding its thick and creamy texture. It offers healthy fat and fiber, (from the avocados, chia seeds and fresh ground peanut butter) and a rich, natural chocolate flavor from the raw cacao powder. 5 Earthfoods per serving: ♥♥♥♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 2 small avocados, ripe, peeled and seeded
  • 1 large banana, ripe
  • 1/2 cup raw cacao powder Navitas brand
  • 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
  • 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
  • 1/4 cup pure maple syrup, raw honey or coconut nectar
  • 2 tbsp chia seeds
  • 1/4 cup + 2 tbsp. fresh ground peanut butter
  • 1/4 cup + 2 tbsp. chopped peanuts
  • 1/2 large banana, sliced into thin coins
Prep Time 10 minutes
Servings
servings
Ingredients
  • 2 small avocados, ripe, peeled and seeded
  • 1 large banana, ripe
  • 1/2 cup raw cacao powder Navitas brand
  • 1/4 cup unsweetened coconut milk Or other unsweetened nut milk of your choice
  • 1/2 cup fresh ground peanut butter The only ingredient should be peanuts (salt is OK too)
  • 1/4 cup pure maple syrup, raw honey or coconut nectar
  • 2 tbsp chia seeds
  • 1/4 cup + 2 tbsp. fresh ground peanut butter
  • 1/4 cup + 2 tbsp. chopped peanuts
  • 1/2 large banana, sliced into thin coins
Instructions
  1. To a food processor or blender, add avocados through chia seeds and process until smooth.
  2. Portion into dessert cups and top each with one tablespoon of peanut butter, one tablespoon of chopped peanuts and two banana coins.
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Mel’s Feel-Good Smoothie

November 25th, 2017 | no comments

 

Smoothies are one of the easiest ways to get a ton of nutrition (and I mean a TON) in the least amount of time. I’m in love with them because they give me the opportunity to incorporate powerful foods that I wouldn’t be otherwise eating on a daily basis (like fresh ginger and turmeric root).

I’ve experimented with many smoothie concoctions over the years, and one thing that remains consistent is I’ve always included three nutrient “blocks” in each recipe:

 

  1. Fiber-rich “Earthfoods”: berries, kale, spinach, red cabbage, fresh turmeric, fresh ginger.
  2. Earthfood-based fat: avocado, fresh ground almond butter, fresh ground peanut butter, walnuts, MCT oil, chia seeds, flax seeds, hemp seeds.
  3. Healthy protein: unsweetened plant-based protein powder, Bone Broth Protein Powder, or Bone Broth Collagen Powder.

This combination of fiber, fat, and protein offers the perfect blend of nutrients to:

  • Satisfy my hunger
  • Keep my blood sugar stable
  • Keep my brain sharp and focused
  • Fill me with tons of energy!

This Feel-Good Smoothie is one of my favorite go to recipes. It satisfies me to the core and, as the name suggests, really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries to sweeten my smoothie, which means it isn’t very sweet at all! This is by design.

But I didn’t start out this way.

I used to add more fruit and a stevia-based protein powder to my smoothies, which gave it an ultra-sweet taste. The problem was, I found myself getting hungry about an hour after I drank it. At first I thought I was losing my mind! How could I possibly be hungry? But then I learned that sweetness, whether from sugar, stevia, or artificial sweeteners, enhances the appetite and motivation to eat. Also, because they are hundreds of times sweeter than regular white table sugar, these zero-calorie sweeteners encourage sugar cravings and sugar dependence. Because of this, I very gradually traded my stevia-based protein powder for unsweetened Bone Broth Protein Powder and Bone Broth Collagen Powder, and also decreased the amount of fruit.

It took quite some time before my taste buds adapted to prefer less sweet and quite honestly, I never thought I would see the day! Now when I accidentally eat or drink something with stevia, it tastes unpleasantly sweet. My taste buds have actually reset themselves! 

If my Feel-Good Smoothie isn’t sweet enough for you, feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date.

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Mel's Feel-Good Smoothie
This is one of my favorite go to smoothie recipes. It satisfies me to the core and really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries, which means it isn't very sweet at all. Feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date if you prefer a little more sweetness. I hope you enjoy the energizing benefits of this smoothie as much as I do! PS: One serving of this smoothie contains 17 grams of fiber! Not bad considering the minimum daily recommendation for dietary fiber is 25 grams. 🙂
Prep Time 5 minutes
Servings
serving
Ingredients
  • 16 oz. Unsweetened nut milk Try unsweetened almond milk, coconut milk, cashew milk, flax milk, or macadamia nut milk! Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
  • 1/2-1 scoop Pure Bone Broth Protein Powder or Bone Broth Collagen Powder
  • 1 tbsp. chia seeds
  • 1 tbsp. raw cacao powder Navitas brand
  • 1/2 tsp. ground cinnamon
  • 1 handful fresh organic kale
  • 1 handful sliced red cabbage
  • 1/4 large avocado Or 1/2 of a small avocado
  • 1/2 cup frozen wild blueberries
  • 1/2 cup frozen cauliflower
  • 2 thin slices fresh turmeric root
  • 2 thin slices fresh ginger root
Prep Time 5 minutes
Servings
serving
Ingredients
  • 16 oz. Unsweetened nut milk Try unsweetened almond milk, coconut milk, cashew milk, flax milk, or macadamia nut milk! Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
  • 1/2-1 scoop Pure Bone Broth Protein Powder or Bone Broth Collagen Powder
  • 1 tbsp. chia seeds
  • 1 tbsp. raw cacao powder Navitas brand
  • 1/2 tsp. ground cinnamon
  • 1 handful fresh organic kale
  • 1 handful sliced red cabbage
  • 1/4 large avocado Or 1/2 of a small avocado
  • 1/2 cup frozen wild blueberries
  • 1/2 cup frozen cauliflower
  • 2 thin slices fresh turmeric root
  • 2 thin slices fresh ginger root
Instructions
  1. Add all ingredients to a high-power blender and blend until smooth- about 30 seconds.
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