Raw Maca Chickpea Truffles   ★


Mmm some yummy truffles for ya here.

A lovely bite of energy or even a quick snack. With added maca and flax =).

I’d assume you can use black beans in place of ze chickpeas to make a chocolate version. Add in some cocoa powder if you wish.

 


 

You could make a ton of these, but I preferred to make them a tad bigger which produced about 15. Note: take into account how I ate a lot of the batter before rolling them into balls (what can you expect from me), which is a consideration for the overall amount. Those with more restraint may have more truffles..(but I mean you’re going to end up eating the majority anyways in the end, am I right or am I right ;) )

 

 

Ingredients:

1 can chickpeas, drained and RINSED well (no-salt added)

1/4 cup nut butter (peanut, almond, cashew, walnut, etc.)

1/4 cup maple syrup (or honey if not vegan)

2 tsp vanilla

2 tbsp maca powder

2 tbsp freshly ground flax

 

For toppings (optional):

Goji berries, hemp seeds, flaxseeds (grounded), nuts, cacao nibs, toasted oats, chocolate chips, raisins, cinnamon, various dried fruit, coconut flakes, possibilities are endless!

  

Combine all ingredients except toppings in a food processor or crappy magic bullet and blend until all is combined. I blended the flax prior to everything else, just to make sure they were ground efficiently. If you’d like to add in some chocolate chips (which I do recommend), then mix in with the batter now. I omited the chips because I knew I was going to eat the whole batch… >.<

Roll into balls and add toppings if desired.

Place on a tray or in a container and refrigerate for at least 30 minutes until they set. Devour.

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Chocolate Black Bean Quinoa Oblongs   ★


I didn’t particularly want to call these cookies, because well they’re a peculiar kind of treat. These are moist and kind of chewy. Similar to cookies, yes, but I preferred the word “oblongs” as it is amusing and suites the character of these goods.

I seem to be on a legume kick, whether it’s savory or sweet. And yes, these cookies do have black beans in them. You cannot taste them whatsoever and the beans add a lovely moist and dense texture. I decided to throw quinoa in here because well why not?! The quinoa also adds to the unique texture. Don’t forget about the health aspect too. Fiber and protein, not to mention vitamins and minerals, from both the legumes and seeds.

 

 

These are reminiscent of a chewy chocolate version of my recent creation, nut butter chickpea cookies. Likewise the chickpea cookies, these black bean oblongs can be made as cookie dough (or should I say brownie dough) dip. Just leave out the baking powder and eat your feelings. Happy feelings of course…

 

 

Ingredients:

1 can black beans, drained and rinsed well! (I used no salt added)

1/2 cup raw honey (use maple syrup to make vegan)

1/2 cup all natural almond butter (no salt/sugar added)(you may also use cashew or peanut butter)

1/2 cup quinoa, cooked and cooled

1/4 cup cocoa powder

2 tbsp instant coffee powder

2 flax egg (2 tbsp freshly ground flaxseed, 6 tbsp water)

1/2 tsp baking powder (I used gluten/sodium free)

2 tsp vanilla

1/4 cup semi-sweet chocolate chips (optional)

 

Grind up the flaxseeds in a blender/mixture type deal and place in a bowl. Combine 6 tbsp of water and whisk thoroughly and place in the fridge. I usually just grind up 1/4 cup whole flaxseeds and save some for later. Remember to only use two tablespoons of ground flaxseed.

Drain and rinse the black beans. I am repeating/emphasizing this step because it’s crucial to rinse all the bean juice out to maintain a neutral tasting cookie. Place black beans in same blender and blend until no whole pieces are left. Add in the rest of the ingredients except the chocolate chips and flax egg and blend well. I tried combing all ingredients with the black beans at once and my magic bullet was overwhelmed. It’s worth the extra step. Unless of course you have a blender that’s not crappy…

Mix in the chocolate chips and flax egg to the batter.

Preheat the oven to 350 degrees.

Line a baking sheet or two with foil and non-stick cooking spray.

Drop batter into balls onto the cookie sheet. Evenly spread them out and make sure there’s adequate space between each. They don’t alter too much in the oven so make sure to shape them how you’d like them to turn out.

Mine came out rather thin, I’d recommend to make them a bit thicker so you get maximum chewiness and texture.

Bake for approximately 15 minutes. A bit longer if they’re super thick, but take note: they solidify once cooled.

Take out of oven and leave on cookie pan for a minute or two before transferring to a cooling rack (provided you have one of course).

Let cool (if you can muster up the restraint) and then eat. These store marvelous in the fridge for a few days.

I must say the texture and taste does improve once cooled and even set in the fridge for some time.

Now’s a good time to work on your patience skills.

I will never perfect mine. Fact. So until then I will end up eating my baked goods scalding hot, burning my mouth, as well as at the proper cool time.

I’ve accepted this.

But I do have faith in you.

 

2 Responses to “Chocolate Black Bean Quinoa Oblongs”

  1. silas says:

    lookin tasty

    • Bridge says:

      Thanks Silas! You’re going to have to try these babies soon. I won’t mention the bean part though…Only until after you eat them of course.

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Nut Butter Chickpea Cookies   ★

 

Ah, versatility at its finest. I love baking. I love food. I love creating.

I love creating food that’s healthy and delectable at the same time.

Most importantly, I love devouring eating.

These cookies are a fine creation indeed. YES. I wanted to make a healthy snack-type-dessert and these definitely followed through well. These essentially can be edible cookie dough dip too, as some may be familiar with the ever so popular chickpea cookie dough substitution. If you’d like to just make the cookie dough dip, leave out the baking powder as it would be unnecessary. Then eat immediately ;)

I added some freshly ground flax seeds for nutritional content, plus I wanted to open my new bag of flaxseeds from Trader Joe’s.. I grounded up 1/4 cup and saved the rest in a sealed container in the freezer. I’ll use them later in my yogurt. You may omit these if they are not making an appearance in your kitchen at the moment. Read more on flaxseeds here.

I used 6 tablespoons of raw honey and I found that to be a tad too sweet for me, so next time definitely 1/4 cup will happen. 6 tbsp is 1/4 cup plus 1/8 cup. You may use another sweetener if you wish, to make vegan or simply just because.

Check out the awesome raw honey comb my parent’s brought me back from North Carolina..

 

 

For the chocolate chips, I decided to use a healthy version of M&M’s that I purchased at Whole Foods as a random ingredient that I wanted to inspire me in baking.

 

 

These Sunspire Sundrops (sounds so lovely) are colored with beet juice, beta carotene, and caramel coloring. Beta carotene is an antioxidant that our bodies take in as Vitamin A. It is also the source of color that is provided to yellow and orange fruits and vegetables. There is no palm oil or other common hydrogenated oil in these candies. The only downside about this more natural M&M is that the color is a tad faded (as you can see) and in baking does not come out the most visually appealing, but honestly I’d take nutrition over appearance any day. They tasted perfect in these cookies and taste superb in general. You may use normal chocolate chips or even leave them out completely. I think the cookies tasted wonderful sans the chocolate too.

 

 

Ingredients:

1 can chickpeas (garbanzo beans), drained and rinsed well! (I used no salt added)

1/4-1/2 cup raw honey (I used 6 tbsp)

1/2 cup all natural peanut butter (no salt/sugar added)(almond, cashew, sunflower, or any nut butter would be perfect)

2 tsp vanilla

1-2 tbsp freshly ground flaxseed (optional)

1/2 tsp baking powder (I used gluten/sodium free)

1/4 cup chocolate chips (I used Sunspire Baking Sundrops) (optional)

 

Add whole flaxseeds to a mixer, blender, or even magic bullet (yes I had to use one of these and it worked swell) and grind until all seeds become ground. Should be fairly quick. If you have any flax leftover, store in an opaque, sealed tight container in the freezer.

Combine the rest of the ingredients except the chocolate chips in the mixer and blend well. You may need to stir a few times to get everything blended equally but it’s not really an issue.

Add in chocolate chips and stir manually.

Preheat the oven to 350 degrees.

Line a baking sheet with foil and spray non-stick cooking spray. Then take the batter and form small, round cookie-shaped circles equally spread apart on the baking sheet.

Flatten them down a bit as they don’t really rise/spread out. So what you see is what you get.

Bake for about 15-20 minutes and then let cool. The bottoms will be the only thing really turning brown. These cookies harden up a bit once cooled, so don’t worry about how they’re still soft once out of the oven.

Eat!!! You can certainly add these to ice cream as a healthy cookie dough add in, or even yogurt or anything you think cookie dough/crumbles would be good in.

Oh so basically everything..

Health stats include chocolate!

4 Responses to “Nut Butter Chickpea Cookies”

  1. Ooh, those look good! I have a nearly identical recipe so I know that they must be delicious. :) I wish we had those Sunspire chocolate chips where I live. And the raw honey! I spent hours googling “raw honey” in German a few days ago and it doesn’t seem to exist here, which I find strange.

    • Bridge says:

      Thank you Erin, they are certainly yum =). That is strange about the honey!! Hmm maybe if you look for a some local apiaries or farmer’s markets, you may have better luck.

      Thanks for reading and good luck on your honey search!

  2. I’ve done that already. It really doesn’t seem to exist here! I’ll start calling around and see what I can find out. Thanks for the advice! :)

  3. Jackie says:

    I made these cookies but without the chocolate chips, next time I would def add the chips for more flavor. The cookie dough is my favorite!

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Flaxseeds, Omegas, and Our Health   ★

Salutations readers, I’d like to throw out on the table some information about flaxseeds and their essential fatty acids that are well, essential to our health.

Flaxseeds are composed of the essential omega-3 fatty acids, fiber, and lignans. Lignans are found in several plant based foods. A high concentration of lignans present in one’s diet has showed positive correlations of reduced risk of hormone-related cancers, osteoporosis, and cardiovascular disease. I must note that these claims are still unclear though. Most of the oils in flax seeds are ALA or alpha linolenic acid, similar to the fatty acids found in salmon and other fish.

ALA is a precursor to EPA/DHA, therefore it is the shortest and simplest fatty acid containing 18 carbons. EPA is created with an addition of a double bond (desaturation) as well as another pair of carbon atoms (elongation) to ALA. If another pair of double bonds/carbon atoms are added, then it becomes DHA (supports retina health, brain functions, cognitive performance, etc).

The essential fatty acids found in fish are EPA and DHA. Some studies have showed that our bodies can convert ALA into EPA/DHA, thus providing benefits of both. It’s also mentioned that the conversion of omega-3′s isn’t too efficient and does not provide all of the EPA/DHA benefits that are necessary. For those who are vegetarian, vegan, or simply just do not eat fish, flaxseeds are a great source of getting in your omega-3 essential fatty acids. It is important to note that maintaining a proper ratio of omega 3 to 6 is crucial. One must have a low ratio of omega 6 to 3, as the opposite can cause an imbalance that can lead to diseases and other negative affects. Plant-based diets (especially western diets) can have the tendency to provide a bit too much of those omega-6′s. Products containing vegetable oils, such as soy, corn, cottonseed and grape seed oils, as well as whole wheat cereals and breads have high amounts of omega-6.

It’s of the utmost importance as well to avoid hydrogenated oils because it can inhibit how our body produces EPA/DHA. Also, hydrogenated oils are filled with trans fatty acids which can cause a number on our health. Hydrogenated oils are typically found in mostly anything prepackaged such as cookies, butters, nut butters, chips, crackers, baked goods, etc. Hydrogenation is the chemical process in which hydrogen is added to oil which solidifies it, voids it of its nutrient properties, and extends the shelf-life of these products.

Always check the ingredients to see whether or not the product contains omega-6 (look for the vegetable oils)  and/or hydrogenated oils. Try and sub out these omega-6 oils with monounsaturated oil choices (olive, canola oil, etc). Hemp seeds and walnuts are a good source of omega-3′s too. Not to forget to mention about the lovely chia seeds of course…

Diets rich in omega’s can help lower LDL (bad) cholesterol, heart disease, cancer, inflammation, as well as several other diseases, infections, and possible heath concerns.

On another note, make sure you grind these babies up. Ground flax seeds are far superior for providing nutrients than that of whole flax seeds as well as flax seed oil. Whole seeds just don’t do the trick and the oil lacks the fiber and other lignans that your body will be thanking you for later. Our bodies cannot extract the nutrients from the whole seeds unfortunately. If possible, get some whole flax seeds and then grind them yourself. Make sure to store flaxseeds in an opaque, sealed tight container in the fridge or freezer. I put mine in the freezer. The opacity prevents the light from speeding up the process of rancidity of the flaxseeds.

As for pre-ground flax seeds, overtime oxidation can deplete the nutritional value of your lovely pre-grinded seeds, tear. Grinding them yourself can be easily done in a coffee grinder or food processor, that way you have freshly ground nutrients with no worries for nutritional content being lost! Wooo hoo justice. Also, sometimes how the whole seeds are processed can deteriorate the nutrient content. Sigh corporate america, just tryin’ to make a buck!

Roasted flax seeds are a common occurrence in the flax world and I too had the question of whether or not roasting would diminish the nutrients. Turns out that roasting the seeds actually diminishes the moisture level in the seeds, which in turn enhances the nutritional content. Yay =)

Also for a healthy egg-substitute in baked goods, try flax egg. What? Yes, flax egg.

One Response to “Flaxseeds, Omegas, and Our Health”

  1. Jackie says:

    I grinded them, very easy! They are stored in the freezer now.

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Mamma Chia   ★

Ah Mamma Chia! Contributing to my love of chia seeds, this drink is packed with Omegas 3, 6, and 9, and of course tastiness.

I recently entered their “eco-friendly” themed photography contest (picture above) and won! The company generously sent me coupons, buttons, a shirt, and two reusable grocery totes. I’ve been using those totes ever since and for some peculiar reason I fancy buttons a tad too much.  I love everything that I received as well as the coupons for more Mamma Chia! Can’t wait to try them all. Currently I’ve tried the Raspberry Passion and Blackberry Hibiscus. I appreciate the unique flavors Mamma Chia offers. You can check them out here: Mamma Chia.

I must give a shout out to the wonderful people at Mamma Chia for their awesome gifts and happy attitudes.

I think my favorite thing about this drink is the gelatinous chia seeds. Some people may seemed freaked out by this, but no need to worry my fellow friends. These jelly-like seeds provide fun texture all while nurturing your body at the same time (what I’m all about). This drink is delicious and most importantly, naturally energizing.

120 cal| 4g fat| 12mg sodium |20g carb| 6g dietary fiber| 14g sugar| 4g protein

2 Responses to “Mamma Chia”

  1. Jackie says:

    The picture you took is perfect for the eco-friendly theme! It looks like it could be on a TV commercial!

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Non-Dairy Yogurt Review   ★

So with the prevalence of dairy allergies and lactose intolerances all over the place, yogurt can become scarce in one’s diet. Sad, as yogurt is a wonderful snack.
I’ve read that since greek yogurt is strained, it contains less lactose, and therefore a tad bit easier to digest for those with dairy sensitivities. Also the straining accounts for the high-protein content. Lactose is a disaccharide, which means it’s made up of two monosaccharides (simple sugars) : glucose and galactose. Lil’ bio for ya ;) So lactose is the sugar found in milk.

Unfortunately, some are still affected by dairy’s wrath but luckily there are alternatives out there for the hopeful.

Some of the soy ones that I saw at the store have tons of sugar and other ingredients that I do not want to be eating, but I recently found two that I am willing to ingest. SO-Delicious Coconut Milk yogurt (plain greek) and Amande Cultured Almond Milk yogurt (cherry).

First off, SO-Delicious:

I choose the plain because it had the least amount of sugar and the “greek” because I enjoy greek yogurt. It tasted really good, I thoroughly enjoyed the hint of coconut. I was not a huge fan of how they have no unsweetened flavor. It wasn’t a huge amount of added sugar, but still I’m not a fan of cane sugar in my food.

The thickness compared to the other greek yogurt varieties was definitely more like a cross between normal yogurt and greek yogurt. Ha, sorry that seems to be evident, but it’s true. It’s just a thinner version of the really thick greek yogurts. Maybe that’s because it contains less protein perhaps (2 grams)?

I really love how it has added Vitamin B12(35% DV) and D(30%)! Included too is magnesium (35% DV), Calcium (35%), and Iron (4%). That’s great considering there is a slight risk for vegans to become deficient in the B12 and D. Vit D also helps calcium absorption, yay.

Similar to normal yogurts with the beloved live and active cultures but soy free, non gmo, and vegan. Wonderful source of fiber (9g), holy cow. Yes, 4.5g of saturated fat, but it’s all from the coconut’s fatty acids.

SO-Delicious has so many flavors. Click the link to view them all.

So overall, if they made an unsweetened flavor (oh yeah and lowered the price) then I would definitely buy again!

130 cal| 5g fat| 4.5g saturated fat| 130mg sodium | 22g carb| 9g dietary fiber| 7g sugar| 2g protein

 

Amande:

Amande is made with almond milk. I tried the cherry flavor, I love cherry and almonds together, one of my fav combos. It did taste delicious indeed. They have blueberry, cherry, vanilla, peach, coconut, raspberry, and plain.

It’s sweetened with fruit juice concentrate too. Not sure how good I feel about the “concentrate” part, but sweetened with fruit juice is a nice alternative to the other sugars out there!

No unsweetened flavors as well here, but they do have a plain (10g sugar). I always will prefer plain/unsweetened though.

Has a nice dose of calcium (30% DV), soy free, and vegan as well which is nice. No artificial flavors or additives which are always a gold star to me.

I would love to try all of these flavors, but probably wouldn’t buy them myself because of the sugar content sigh.

150 cal| 6g fat| 0g saturated fat| 10mg sodium | 23g carb| 2g dietary fiber| 14g sugar| 3g protein

 

Green Valley Organics:

 

Ok so the “lactose free” definitely caught my attention as another yogurt to be reviewed. I was looking at the ingredients (something that I will never cease to do before I buy ANY product) and became a tad apprehensive about making this yogurt purchase. One of the ingredients listed was “lactase enzyme.” With my limited bio knowledge, I recognized lactase as some sort of enzyme derivative from dairy. I was not certain as to what this was, but I did recognize that lactose (the sugar in dairy) and lactase were definitely different. I also recalled that enzymes catalyze (breakdown or speed up) a reaction of some sort. I did my research and found out that lactase is the enzyme that breaks down lactose. Splendid. Lactase does a reverse reaction of lactose back into the simple sugars, glucose and galactose.

This is not vegan because it does contain dairy and in this particular one, honey, but I still wanted to include this yogurt here! The website states that it’s free of lactose (which is what would cause some gastrointestinal discomfort), so I would believe that it’s safe for those with dairy intolerances.

Maybe I’ll make my father, who is lactose intolerant, be the experimenter and try it out. Haha I’ll let you guys know…

I did not see the plain flavor at Whole Foods, so instead I purchased the honey one. Still kind of high in sugar, but this particular yogurt is only sweetened with organic wildflower honey! This specific honey has been my favorite lately. I just picked up some raw wildflower honey the other day and it is divine. Something about it has that extra spice that is just oh too delicious.

Moving on, all of Green Valley’s yogurts are sweetened with organic cane juice except the plain and honey flavors. As much as I would like to try the other flavors, there is just a tad too much sugar for me. Especially since I still would like to avoid the evap. cane sugar where I can.

Overall the flavor was very yummy and the consistency was definitely reminiscent of normal yogurts (non-greek). I feel as if many would enjoy this yogurt because of the texture, very smooth.

The plain is unsweetened, but still has naturally occurring sugar (8 grams) from the milk, and has 8 grams of protein! All have 25% DV calcium too. 10 live and active cultures, as well as no preservatives, additives etc. The company states on their website that their farms are certified humane and are powered by solar energy!!! I really like that, Green Valley Organics seems to care more than just about making a buck. It’s refreshing to see a company strive to be healthy, eco-friendly, and most importantly make their customers, employees, as well as their animals happy.

Honey:

140 cal| 2g fat| 1.5g saturated fat| 10mg cholesterol | 79mg sodium | 24g carb| 0g dietary fiber| 17g sugar| 7g protein

 

I feel as if in a year or so non-dairy yogurts will have a larger variety for us to choose from. I have already seen several, but not too many unsweetened plain and lower sugar choices. I really do want to try them all, so I’ll be updating this post as time goes by.

If any of you guys have tried some, let me know!

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Chocolate Avocado Quinoa Muffins (Vegan)   ★


Let me just say that contests have been the best thing for me lately. Extremely motivating, plus my creativity seems to be at the utmost prime levels when I’m trying to produce something delicious, healthy, unique, and of course beautiful.

The latest contest was presented by one of my favorite places ever, Trader Joe’s. I had to incorporate one of my favorite seeds, quinoa, into a new recipe. This seemed too fun to pass up. I had to do it.

Unique and nutritionally appealing baked goods being my speciality, I decided to incorporate quinoa into something of similar nature. But what sweet baked good would quinoa taste good in? I thought about it and this seed is fairly mild tasting on its own. I figured it would just add texture and perhaps even some moisture, to which I was definitely correct about!

These muffins are incredibly moist and rich, and who would’ve thought they were healthy?! Made with healthy fats from the avocado and virgin coconut oil, and banana and honey (or maple syrup) as the natural sweeteners.

You cannot even taste the avocado! So do not worry my friends, this muffin is all sweet and delish.

I made this a few times, as the first batch the ratio of wet to dry ingredients just did not pair correctly. I didn’t want to give up, and with the motivation from my sister Jackie, I really wanted to make this recipe work. I tried again with different ingredient pairings and it was a success!

I first used raw honey in the trial batch. Then decided to use maple syrup in the second batch, THEN in the last batch I decided to mix them. All three batches were perfectly delectable on their own and I would say one cannot go wrong when choosing either or even both.

Don’t forget about how this is a vegan batter! As long as you choose the maple syrup instead of honey of course. No eggs in here, so no need to worry about salmonella incase you eat a tad too much of the batter ;) .

Trader Joe’s has an excellent price for maple syrup, so expensive everywhere else! I unfortunately do not live fairly close to a TJ’s (sad panda), but luckily my parents make frequent trips to and fro North Carolina and brought me back a ton of TJ’s ingredients. I felt as if it was my birthday or something… I used TJ’s white organic quinoa in this recipe, just because I wanted to save the tri-color quinoa for a cooking occasion that their color would be more visible. Quinoa is so fun to me! Either would be delicious though.

The flax seeds add wonderful health benefits of omega 3 and 6. I noticed on their website that TJ’s has blueberry whole flaxseeds! I’m definitely going to have to try that soon, until then I can only dream…

Another benefit of this recipe is that if you get some unrefined coconut oil on your hands, feel free to rub it in or on other places of your skin as a moisturizer =). Good news, cold pressed/unrefined coconut oil is good for cooking and baking up to 350 degrees. I cannot cook nor bake with rancid oils. I noticed in TJ’s recipe contest guidelines that oils and binders did not count as ingredients, but TJ’s does sell a virgin coconut oil, for a very good price indeed.

I’ve acknowledged that even if TJ’s doesn’t choose my recipe, I will forever be making these muffins as a goto delicious, healthy, and definitely unique treat for my loved ones and friends alike.

Mmm look at all that melted chocolate goodness =)

 

Makes approximately 14 good sized muffins (depending on your muffin pan)

Prep: 15-20 minutes

Bake time: 20-30 minutes

 

Dry:

1 1/2 cups TJ’s white whole wheat flour

1/2 cup TJ’s unsweetened cocoa powder

1 teaspoon baking powder (I used gluten/sodium-free)

1 teaspoon baking soda

 

Wet:

1 cup cooked and cooled TJ’s organic quinoa

3/4-1 cup honey or maple syrup (use TJ’s maple syrup to make this vegan)

1/2 cup TJ’s unsweetened vanilla almond milk

1 medium-sized ripe avocado

1 large, very ripe banana

2 tbsp coconut oil

1/2 cup TJ’s semi sweet chocolate chips

 

Flax egg:

1 tbsp TJ’s flax seeds, grounded

3 tbsp water

 

Directions:

Preheat the oven to 350 degrees, or  do as I do..wait until after preparing all the ingredients to save electricity =).

Add a tablespoon of freshly ground flax seeds into a small bowl, then add 3 tbsp of water. Whisk thoroughly and let sit in the fridge for at least 15 or so minutes, until the consistency thickens. This is your vegan binder, a substitute for eggs.

Combine all the dry ingredients into a medium sized bowl and mix together.

Puree or mash by hand the avocado and banana. I used a magic bullet and had to add a few splashes of almond milk to get it going, but you most certainly can use the old-fashioned way of mashing the two manually. Just make sure to thoroughly mash the avocado or you may get pieces of it in your muffin, unless you are ok with that!

Once mashed, combine with the rest of the wet ingredients in a separate bowl. I only used 3/4 cup sweetener but feel free to use a cup if you prefer it sweeter! I just am not a fan of sugar overload. The chocolate chips really do a number in here anyways.

Combine the thickened flax egg to the wet and mix all together. Then add the wet ingredients to the dry. Don’t over mix!!! I stress this so much with any baked good. Just mix until all is combined, it’s ok to have a few lumps.

I usually preheat now, and then grease the muffin pan/wash the dishes in the mean time. If you’re like me, preheat to 350 degrees now and spray a muffin pan with non-stick cooking spray or some sort of heat-sustainable baking/cooking oil (sunflower, safflower, coconut oil, etc).

Bake for approximately 20-30 minutes, or until a toothpick comes out clean. The insides may seem a bit undercooked but that’s ok!!! Once they cool, they become super fudge-y and dense. Even after being placed in the refrigerator overnight they become so moist and dense. These muffins truly remind me of brownies, I was contemplating a name change but overall muffins suited these babies best.

I cooked one batch for around 25 minutes, in the end they turned out the most moist. The second batch was 30 minutes and then the third was 35 minutes, still definitely all devour-able, but I’d recommend not cooking over 30 minutes. If you keep trying to cook them, the outsides will become a little overdone. Remember folks, there is no egg in this batter so need to worry about salmonella.

Once baked, transfer to a cooling rack and try not to eat them all.

Wait until they cool down a bit and eat them all serve and share =).

I do recommend storing a few of these in the fridge overnight as their refrigerated texture is awesome and delicious.

So Trader Joe’s, I just would like to thank you for giving me the opportunity to expand my creativity and produce something marvelous.

I am very happy with this recipe and hope that others decide to try it as well.

3 Responses to “Chocolate Avocado Quinoa Muffins (Vegan)”

  1. Cody says:

    These are seriously delicious. Chewy outside with a moist inside, a real healthy treat!

  2. Truely unique! says:

    As special and unique as you are!
    love mom

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Whole Food’s Sushi Rolling Class   ★

So today I, as well as my friend Kristi, participated in a sushi rolling class provided by one of my favorite places, Whole Foods.

This was the second part to their sushi rolling class. I never attended the first part unfortunately, but glad I got to make it the second time around!

This class was very informative and fun too (oh yeah yummy obviously!). Sushi is actually pretty simple to roll, once you get the hang of it of course. The instructors were all awesome and friendly, everyone made sure that we were rolling the sushi properly throughout each step.

We made three different types, two sushi rolls and one nigiri.

First you gotta start off with the nori (seaweed)…

First roll: smoked salmon with cream cheese!

The second:

Cucumber inside out roll

And then this little yummy number…

I love all the classes that Whole Foods provides. I’ve done a cooking with coffee class as well as a raw mylks class. All informative, successful, and tasty too (always).

The sushi chef from Genji sushi made extra rolls for us to try as well. This is what our final take home containers looked like.

I want to make my own sushi at home! Unfortunately WFs only provided us with white rice, but I want to definitely use brown rice or even quinoa in my sushi roll. Recipe coming soon =)

Kristi enjoying some marvelous sushi…

2 Responses to “Whole Food’s Sushi Rolling Class”

  1. Jackie says:

    How fun! The sushi looks so good!

  2. Kristi says:

    I can’t wait to attempt this at home!

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Baked Fresh Green Beans with Fresh Garlic   ★

I recently picked up a large bag of some fresh green beans; they’re so cheap at the Farmer’s market that I go to. I was pretty hungry and wanted a healthy snack, so I decided to bake these lovely green beings.

Acquired as well at the Farmer’s Market was fresh garlic, mmmm. These ingredients are so simple yet delicious.

 

1 1/2 -2 lbs fresh green beans

1-2 tbsp sunflower oil (or other high-heat oil)

2-3 cloves of garlic, fresh and chopped/diced

few squeezes of lemon (optional but highly recommended)

sprinkle of black pepper/red pepper flakes to taste

 

Rinse green beans well under cold water and chop off ends.

Pre-heat oven to 400 degrees.

Line foil on a large baking sheet, I had to use two, and spread evenly.  Pour oil, spices, lemon, and garlic on the beans and then mix them until all is evenly incorporated.

I bet this would be excellent with rosemary, but I had no such fresh thing…

Place in oven for about 20-40 minutes, or until slightly browned and mildly soft, kinda crunchy. Make sure to stir around every 15 minutes or so and even trade oven racks (if you’re using more than one pan) so the heat can be distributed evenly. You can cook them to your preference, really crunchy (less time), or really soft (more time).

Take out and let cool.

Eat, perfect as a side dish or a snack in its own, with no guilt.

A side of no guilt, healthiness.

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The Protein Obsession…Overrated?   ★

Protein. Muscle Mass. Meat.

So many misconceptions surround the truth of protein and muscle growth. There are those who think that by eating a large piece of meat will help them build the biceps that they’ve always wanted. Somewhat correct, as protein is a crucial foundation for healthy body functions and cell production, but the body needs more than just meat, more than just protein, for adequate health and strength.

Note: Just want to put it out there, as I do not want this review to seem bias, protein is mandatory and crucial to our survival! It aids in growth, repair, and maintenance of our beautiful bodies. A deficiency of protein is no bueno! I’m just trying to get the point across that ingesting, for example, 200-300 grams of protein powder a day is unnecessary and harmful.

Everything in moderation folks.

I used to be all about protein. Egg whites for breakfast, protein shake for lunch, protein snacks when I get hungry, meat for dinner, and then some protein pancakes for a treat. Protein, protein, protein! It’s healthy right? Wrong.

It was insane, and as I’ve studied a bit more in-depth on this product that was taking up so much of my weekly grocery expenditures, I’ve come to learn that it certainly is insane and unhealthy.

Here’s a statement that may have you protein fiends highly disagreeing with me: protein supplements do not enhance muscle growth on their own. The body builds muscle from amino acids. Exercising the muscle will indeed build more muscle, but solely these powders and pills will not. These supplements can supply the body with amino acids, but amino acids naturally occurring in food supply that much and more.

Whey protein, a by-product of cheese manufacturing, commonly known to promote muscle mass (false) and the main ingredient in the past two years of my life, thankfully we’ve gone our separate ways. Studies have shown that whey protein paired with strength training may slightly enhance protein synthesis, but does not enhance athletic performance. These protein powders simply cause excess protein in the body which can be stored as fat and put the body under stress, leading to overworking of the kidneys.

Amino acid supplements can be harmful to the body, as single and random combinations of these acids are not naturally occurring in foods. Those who take in excess levels of amino acids found in foods may be placing themselves at risk for toxicity.

Proteins are made up of 20 amino acids, nine of those which are essential. Essential meaning the body cannot naturally synthesize completely or the adequate amount required.

When you put protein into your body, it does not immediately become body proteins. The body makes its own proteins from amino acids, and the ingested proteins get broken down by enzymes to supply the amino acids. The whole technical, biological process is actually very interesting. I’d definitely recommend doing some research if you’re curious. Furthermore, once protein is broken down into amino acids it is then absorbed and can be used for energy or synthesis.

If you limit your carbs and fats and choose the high-protein route, your body is forced to use the amino acids for glucose and energy. Protein has no specialized storage system like that of carbs and fats, so your body ends up breaking down its tissue proteins. This lack of carbs and fats (energy) will in turn cause lean body tissue and fat loss (which is why most people choose the high protein diets). With the proper amount of carbs and fat, your body spares the amino acids from being used for energy and lets them be to perform their own duties in the body. Let them do what they were supposed to people!

I know all you body builders and muscle fanatics out there want to stay lean, so you eat a high-protein, low-carb diet. Yes, this will help with weight-loss but it’s the unhealthy way. Research has shown that eating a well-balanced diet comprised of healthy, moderate fats, appropriate amounts of protein, and energy-rich carbs can better support weight loss and maintain proper health. Protein is known as having a high satiation rate (meaning keeping you full), so eating a source of protein at each meal isn’t a bad idea whatsoever, but to have large portions of animal products at each meal is not recommended. Vegetables, fruits, and then whole grains, should be the larger sources on your plate.

Remember peeps, if you’re trying to lose weight, an overall well-balanced diet paired with exercise will definitely help. You can’t just assume eating will transform your body! Although, I’ve definitely seen improvements in mine, but then again I do exercise at least 3 times a week…and choose to walk over drive and take the stairs over elevators. Ok enough from me.

Back to the wonders of that high-protein outrageous diet! GRRR. Too much protein can lead to calcium depletion of the bones, leaving you possibly feeling weak, and then osteoporosis later in life. High protein diets make the kidneys work harder and can accelerate kidney deterioration.

I’m going to try and make this as short and comprehendible as possible. When proteins are broken down, they become two different products: ammonia and keto acids. Keto acids are beneficial for helping the body make nonessential amino acids. To do so, they need a nitrogen source. This is where ammonia comes into play. Ammonia lends a helping hand, by providing nitrogen, in synthesizing nonessential amino acids from keto acids. There are other ways your body can produce the nonessential amino acids, as well as other uses for keto acids, but I’d like the majority of the people reading my blog to continue reading it ;P

Large production of ammonia in the cells is bad, so the liver produces urea to cope. Urea is filtered out of blood by the kidneys, to which it then leaves your body via urine. As protein ingestion increases, larger amounts of urea are produced. High blood urea levels are found in those with kidney disease.

High-protein diets can also cause dehydration. Your body uses urea to rid excess nitrogen. Urea and water go hand in hand. Those on a high protein diet must drink enough water in order to rid urea from the body and not become dehydrated. Ever heard of water loss on high protein diets? Slim and trim, eh? Well this could be a factor. Losing water may seem to make your diet effective, but really losing water is highly insignificant compared to fat loss.

Now the slightly less technical side…

Term to know: high-quality proteins: those which provide all nine essential amino acids.

Most animal-derived foods are considered high-quality. Ah, but the dilemma of choosing to eat veg. instead of animals, what to do? Well soy protein is high-quality. Quinoa contains all essential amino acids that your body needs. Certain legumes (Kidney beans, chickpeas, and pinto beans) are also fairly high-quality protein considerations.

Since plant based proteins have the tendency to be lower quality and provide less protein than that of animal sources, it is recommended to eat complementary proteins to let your body get all the essential amino acids. Complementary proteins are two or more proteins that contain different amino acids, but when eaten together supplement the total essential amino acids needed.

Balancing amino acids gives your body the complete and varietal nutrients that it could not do from only one source. It is noted that supplementing a variety of foods at every meal is not necessary, as long as your overall diet is healthy and well-balanced.

“Vegetarians can receive all the amino acids they need over the course of a day by eating a variety of whole grains, legumes, seeds, nuts, and vegetables.” (Whitney and Rolfes, 2011).

See!!! This is what I’ve been saying all along people. A well-balanced, diverse plant-based, whole some foods diet can be done while providing your body with the proper and adequate nutrients needed.

Too much protein in one’s diet can lead to a number of health problems including several chronic diseases, heart disease, cancer, osteoporosis, obesity, and kidney stones. Unfortunately, there is no established UL (upper limit) to protein, which I think is a reason contributing to the current mass obsession with protein consumption. Hooray for pumping iron and drinking protein shakes and eating meat all day long, sounds healthy, no?

There are a lot of issues surrounding the protein debate. Meat for instance is high in protein, but saturated fat and cholesterol as well. These are definitely factors that also contribute to detrimental health. A lot of meats are processed with added fillers and substances too (joy!) which correlates to the formation of the above mentioned diseases..

Replacing animal proteins with plant proteins has shown correlations with reducing heart disease and improving overall heath. Plant-based foods have a lot of vitamins and minerals that act positively on the body’s health that certain animal products contain less of or even lack.

I used to eat one egg, 1/2 cup egg whites, and spinach every single morning for the past three years. A few months ago, I switched to eating my overnight oats and I’ve never felt better. The energy I have in the morning is incredible. I leave out the protein powder, (unless I’m going to be at school all day, then I’ll add in a little hemp protein powder) and add in cocoa powder, raw cacao nibs, and either Amazing Grass: wheat grass powder or Superfood greens powder. I’m hooked.

Carbs can be unhealthy and make you gain weight. It’s important to choose the complex carbs, such as whole grains, sweet potatoes, amaranth, etc. Avoid processed sugars and refined carbs. I.e. white sugar, white rice, white pasta, white bread, etc. Hmm seems there’s a trend here..

About 10%-35% of  calories should be protein.

It is recommend to ingest .8g/kg body weight of protein for a standard healthy adult. Those who aren’t sedentary may require more protein, anywhere up to 1.7g/kg. Which means take your weight, divide that by 2.2 and then times it by the appropriate protein gram intake.

For example, me: 118lbs/2.2= 53.6kg

Now I’m not a high-performance athlete, but I definitely do maintain an active lifestyle. I’d probably be around the 1g/kg ratio. Thus, 53.6kg x 1g= 53.6 g/kg protein per day.

I get even more than adequate protein from my diet without the protein powders! My oats, non-dairy milks, grains, quinoa, legumes, vegetables, and greek yogurt all provide me with plentiful protein.

Some good sources of protein: quinoa, legumes, greek yogurt (if not vegan!), nut butters, nuts, edamame, hemp seeds, tofu, and tempeh. There are definitely more out there too!

If you are ok with eating greek yogurt, it can provide up to 20 grams of protein! That’s almost half of my daily intake. Greek yogurt being strained, it’s easier for us humans to digest it than other dairy products. Certain brands of greek yogurt derive their milk from grass-fed cows (awesome). Siggi’s for instance is a good example. They use no artificial hormones, flavors, additives, etc. They have a multitude of flavors and the sweetened ones aren’t too sweet and they’re unique which I adore. Orange ginger greek yogurt anyone? Siggi’s yogurt is so thick too, one of the things that I love about greek yogurt. Only downside is that it is quite pricey, but I’ve definitely seen sales frequently at Whole Foods.

A few dollars more for groceries is cheaper than cancer, heart disease, or other health related problems, am I right or am I right?

I will eat meat every now and then. Usually during occasional family get togethers when my Aunt cooks grass-fed organic beef or fish, and it’s topped with hemp seeds and oh so delectable. (Thank you Aunt Sherri =))

 

*Note, I researched all of this in my nutrition textbook.

Whitney, E. & Rolfes, S. (2011). Understanding Nutrition. Belmont, CA: Wadsworth.

I am not certified for anything, these statements/claims I’ve recognized are from my own research. Please contact a licensed professional if you believe you’d like to change your diet or incorporate something new. I’m just here to spark knowledge and thought in all of you superb human beings.

3 Responses to “The Protein Obsession…Overrated?”

  1. SHERRI GOODE says:

    AWESOME RESEARCH BRIDGET! VERY INFORMATIVE… THANKS FOR THE COMPLIMENT. I AM SO HAPPY THAT YOU ENJOY MY HOLIDAY COOKING. I AGREE WITH YOUR FEELINGS ABOUT THE MODERATION OF PROTEIN INTAKE. TOO MUCH PROTEIN ON A DAILY BASIS CAN BE TAXING ON THE KIDNEYS.

    WE ARE SO PROUD OF YOU!
    XXOO

  2. Kristi says:

    Wow, you really know your stuff! I shall try these overnight oats of yours.

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