RECIPE: Spirulina Bites

These little bites are packed with protein, vitamins, and minerals which makes them the perfect snack for a picky eater or a quick boost after a workout!

RECIPE: Spirulina Bites

Spirulina is one of our top superfoods that we always have stocked in our pantry as it contains an abundance of nutrients. Here’s the label from our Spirulina Pacifica bottle (we buy ours via Amazon):

SP_SFP_Pwd_16oz

Willow and I threw this together a couple of weeks ago and she couldn’t stop eating it right out of the food processor. She enjoys them rolled in coconut or finely chopped dark chocolate.

RECIPE: Spirulina Bites

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SPIRULINA BITES: {raw, gluten-free, soy-free, oil-free, refined sugar-free, vegan}

Makes 16 bites

What you need:

  • 3/4 cup pitted Medjool dates
  • 1/4 cup raw tahini
  • 2 Tablespoons coconut butter
  • 2 Tablespoons chia seeds (ground or whole)*
  • 1 Tablespoon spirulina
  • 1 Tablespoon raw protein powder (optional)**
  • shredded coconut, cacao nibs, cacao powder, and/or chopped dark chocolate for rolling (optional)

*I occasionally grind my chia seeds in my nut/spice grinder to create a smoother bite, but it’s not necessary. Keeping them whole will give these bites a little crunch.

**I used Raw Power! Protein Superfood Vanilla and purchase it via The Raw Food World. I like this brand as it uses only superfoods, no fillers, gums, added sugar or sweeteners.

How to:

  1. Place all of the ingredients in a food processor; process until your desired consistency. If you like a chunkier bite, pulse it just enough to get the dates broken apart and ingredients combined. Run it longer for a smoother consistency.
  2. Roll into balls (approximately the size of a tablespoon) and roll in optional coconut, cacao, cacao nibs or chopped dark chocolate. Please note that the coconut butter will initially make these a bit oily, but this will change once the bites have had a chance to set.
  3. Place them on a parchment paper lined baking sheet and let them set in the freezer for 20-25 minutes.
  4. Enjoy! Best if stored in an airtight container in the fridge or freezer.

RECIPE: Spirulina Bites

RECIPE: Spirulina Bites

*For the ones rolled in chocolate, I used Equal Exchange Organic (Fair Trade) Semi-Sweet Chocolate Chips and chopped them up. I purchased them on sale at Whole Foods and love that there’s only three ingredients. They’re vegan and soy-free.

Thanks for stopping by!

 

 

RECIPE: Nutty Cookie Bars

RECIPE: Nutty Cookie Bars

If you open our refrigerator, you’re bound to find jars filled with just about every variety of nut (and seed). Not only are they packed with protein, but they also make excellent milks, cheeses, desserts and much more. I was experimenting with a new cookie recipe and was feeling a bit lazy…rather than taking the time to roll them into individual balls, I chose to just spread the dough into a baking dish and call it a day. Simple, buttery and another way to get a chocolate fix.

RECIPE: Nutty Cookie Bars

 

I had the best little helper assisting me through each trial of these…I think she enjoyed sneaking the chocolate chips the best.

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NUTTY COOKIE BARS: {gluten-free, oil-free, soy-free, vegan}

Yields 8 large bars or 16 smaller bars

What you need:

  • 3/4 cup blanched almond flour*
  • 1/4 cup hazelnut flour**
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon Himalayan salt (omit if your nut/seed butter contains salt)
  • One flax egg (1 Tablespoon ground flax + 3 Tablespoons warm water)
  • 1 cup nut/seed butter (I did half peanut butter, half raw tahini)
  • 2 Tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (or more) Enjoy Life mini chocolate chips
  • 1/4 cup chopped nuts (I used raw pecans and walnuts)

*We buy a 3-pound bag from Costco for an awesome deal.

**I used left over pulp from making hazelnut milk and dried it in my dehydrator, then ground it in a nut grinder.

RECIPE: Nutty Cookie Bars

All spread out and ready to bake!

How to:

  1. Preheat oven to 350ºF
  2. Prepare your flax egg in a small bowl and set aside for a few minutes to thicken.
  3. In a large bowl, whisk together all of the dry ingredients (except chocolate chips and nuts). Use the whisk or spatula to break up any clumps from the almond flour.
  4. In a small bowl, whisk together the nut/seed butter, maple syrup, vanilla and flax egg until smooth.
  5. Pour the wet ingredients into the dry mixture and stir until well combined (no visible flour). Then fold in the chocolate chips and chopped nuts.
  6. Spread the mixture out into a lightly greased (or can use parchment paper) 8×8 baking dish. Bake for 20-25 minutes or until a toothpick comes out clean and the edges are golden. Remember, my oven requires extra baking, so times will vary depending on your oven.
  7. Remove from the oven and allow to cool in the baking dish. If you can be patient enough, I recommend allowing them to cool completely to make for easier cutting. Cut into bars and enjoy!
  8. Store any leftovers in an airtight container.

 

RECIPE: Nutty Cookie Bars

RECIPE: Nutty Cookie Bars

RECIPE: Nutty Cookie Bars

 

RECIPE: Nutty Cookie Bars

Did I mention that they’re toddler approved?

Thanks for stopping by!

RECIPE: Quinoa Apple Salad with Creamy Mustard Dressing

If you follow me on Instagram, you might remember a post about Willow “cooking” me dinner in her little kitchen. She said she was making me a Quinoa Apple Salad. Where in the world did she come up with this?!?! I knew straight away that I had to create a “real” quinoa apple salad. I envisioned something salty and sweet, loaded with lots of fresh veggies and after some trials, a Quinoa Apple Salad with Creamy Mustard Dressing was born! Thank you to my sweet three-year-old daughter for the inspiration ❤

QUINOA APPLE SALAD with CREAMY MUSTARD DRESSING: {oil-free, dairy-free, soy-free, gluten-free, nut-free, vegan}

Serves 6-8 people

What you need:

  • 2 cups quinoa, uncooked (approx 6 cups cooked)
  • 4 cups low sodium vegetable broth or water
  • 1 apple, chopped (I used an organic Braeburn)
  • 1 red bell pepper, diced
  • 1 packed cup of chopped spinach
  • 1/3 cup diced red onion
  • 1/3 – 1/2 cup pitted Kalamata olives
  • Salt & pepper to taste
  • Optional toppings: sugar-plum tomatoes, walnuts, currants, hemp seeds, chopped raw broccoli, sliced carrots.
  • Creamy Mustard Dressing (see below)

Creamy Mustard Dressing:

  • 1/2 cup raw tahini*
  • 1/2 cup filtered water
  • 2 TBSP pure maple syrup
  • 1 TBSP spicy brown mustard (or mustard of your choice)
  • 1 tsp balsamic vinegar
  • 1 tsp granulated garlic
  • 1/4 tsp smoked paprika

Whisk all of the ingredients together until smooth OR mix in a blender. Add more water for a thinner dressing. Store in an airtight container in the refrigerator.

*If you’re not a fan of tahini, you can easily replace it with raw cashews or vegan mayo. If you use vegan mayo, start with a smaller amount of water and omit the maple syrup. Blend until smooth.

You can also do a simple balsamic vinegar/avocado oil (or olive oil) dressing OR fresh lemon juice to keep it light.

RECIPE: Quinoa Apple Salad with Creamy Mustard Dressing

Assembling the salad:

  1. Cook the quinoa according to the package and allow to cool before assembling. I recommend cooking the quinoa the night before. We use a rice cooker to make ours and it always turns out fluffy and perfect!
  2. Chop the apples, pepper, onion & spinach and add them to the quinoa in a large mixing bowl. Stir in the olives and any additional toppings.
  3. You can serve as is and allow people to add their own dressing or mix in your desired amount of dressing to the entire salad. Top with fresh ground black pepper. ENJOY!
  4. Any salad dressing leftovers should be refrigerated and used within 4-5 days. The quinoa salad itself should be consumed within 3-4 days for maximum freshness and taste.

RECIPE: Quinoa Salad with Creamy Mustard Dressing

This makes a BIG salad and lasts us a few days for lunches that Josh takes to work. You can easily cut the recipe in half for a smaller salad. The longer it sits in the fridge, the more flavorful it becomes. I enjoyed this one day in a gluten-free tortilla with extra spinach and romaine – it made a delicious wrap!

RECIPE: Quinoa Salad with Creamy Mustard Dressing

Ok, I think that’s enough tahini love for a bit…we’ll move on to other obsessions soon!

Thanks for stopping by!

RECIPE: Toffee Granola

I know. Another toffee themed recipe. BUT before you say anything, I had no plans to post another recipe using the toffee sauce, that was until the lovely @bondsbeach used it to make granola! As soon as I saw that, I had to hop into the kitchen and experiment for myself. It took a few trials to get the flavor and consistency down, but the end result is buttery, crunchy and surprisingly, not overly sweet! So, thank you @bondsbeach for the creative inspiration!!

TOFFEE GRANOLA: {gluten-free, soy-free, dairy-free, vegan, refined sugar-free}

What you need:

  • 1/2 cup coconut sugar
  • 1/4 cup + 1 TBSP raw tahini
  • 1 TBSP raw coconut nectar
  • 1 tsp pure vanilla extract
  • 1/4 tsp Himalayan salt
  • 3 TBSP water
  • 1 TBSP avocado oil or grapeseed oil*
  • 4 cups gluten-free rolled oats
  • 1/4 cup dairy free chocolate chips (I used Enjoy Life mini chips)
  • 1/2 cup raw pecan halves & pieces**
  • 2 TBSP raw hemp seeds (optional)

*In my first trial I used all water, but found that it worked best with 1 TBSP of avocado oil. We’ve also been incorporating more avocado and/or coconut oil into Willow’s diet at the recommendation of our naturopath…so I’m learning to add a little more fats/oils into our meals. For those looking for a completely oil-free recipe, you can add an extra tablespoon of water or add a tablespoon of maple syrup, but know that the oil works really well in this case.

**For a nut-free version, you can replace the pecan pieces for sunflower seeds or pumpkin seeds. I personally preferred the buttery flavor that the pecans brought and found that the sunflower seeds brought a little bitterness to the granola. You can also omit the nuts/seeds all together.

toffee granola

How to:

  1. Preheat the oven to 325 degrees F. Line a large baking sheet with parchment paper.
  2. In a large mixing bowl, whisk together the toffee sauce ingredients > coconut sugar, tahini, coconut nectar, vanilla, salt, water and oil. Mix until smooth – should take 2-3 minutes to get it all incorporated. You can also blend the ingredients until smooth.
  3. Next add in the oats, chocolate chips, pecan pieces and hemp seeds. Using a spatula or wooden spoon, stir until well combined and evenly coated.
  4. Spread the mixture onto your baking sheet into an even layer. If you don’t have a large baking sheet, you can divide this into two sheets.
  5. Bake for 35-45 minutes, flipping/stirring halfway through. You’re looking for a “dry” golden color.
  6. Remove from the oven and allow to cool for 15 minutes on the baking sheet.
  7. Allow the granola to cool completely before storing in airtight containers. I store mine in glass Mason jars.

You can enjoy this with milk, sprinkle it on yogurt or smoothie bowls and use it as a topping for ice cream.

toffee granola2

toffee granola3

This concludes the toffee sauce recipes…I promise!

Thanks for stopping by!

RECIPE: Iced Hazelnut Latte with Toffee Sauce Drizzle

Earlier this month, Vitacost alerted me that August is National Coffee Month! I was so overwhelmed with gratitude when so many of you made my Iced Tahini Mocha a few months ago, so I’m excited to share another coffee recipe with you. Last summer, I got hooked on drinking homemade iced lattes – more specifically, ones made with fresh hazelnut milk. I absolutely love making homemade nut milks, but my all time favorite is hazelnut – nothing better than Oregon hazelnuts! I never intended to share this recipe because it is so insanely simple, but then when I created the toffee sauce to go with it, I knew I had to write a quick post.

For those who have never made their own hazelnut milk, here is how I do it:

Hazelnut Milk:

  • 1 cup raw hazelnuts (filberts)
  • 3.5 – 4 cups of cold filtered water
  • sweeten to taste (optional)

How to:

  1. Soak the hazelnuts overnight. Rinse and put them in a high-speed blender with 3.5 – 4 cups of water. Use less water if you want a thicker, creamier milk. I don’t sweeten my nut milks because I never know what I’ll be using them for.
  2. Blend until smooth; approximately 2-3 minutes.
  3. Strain through a nut milk bag and refrigerate. I store mine in tall glass Mason jars. Should stay fresh for 3-4 days.

ICED HAZELNUT LATTE with TOFFEE SAUCE DRIZZLE:

Serves 2

What you need:

  • 2 cups of cold coffee (Trader Joe’s has some excellent organic, fair trade options)*
  • 2 cups of fresh hazelnut milk
  • ice cubes
  • Toffee Sauce
  • dairy-free whipped cream (optional)

*can also use a coffee alternative such as Dandy Blend or Teeccino.

How to:

  1. Put two tall glasses in the freezer to chill for 15-20 minutes. Remove and drizzle some toffee sauce all along the inside of the glass and return to the freezer while you mix the latte.**
  2. In a large measuring cup or pitcher, combine the cold coffee and hazelnut milk. If you want a sweeter latte, mix in some coconut sugar or maple syrup. If you’re looking for a stronger coffee flavor, use less milk.
  3. Remove the glasses from the freezer and fill with desired amount of ice. We filled the glasses halfway with ice cubes.
  4. Pour coffee/hazelnut milk mixture over the ice.
  5. Top with dairy-free whipped cream and extra toffee sauce (optional).
  6. ENJOY!

**You can skip this step and simply blend the latte with your desired amount of toffee sauce.

I experimented with making homemade whipped cream using the magical Aquafaba! I took the brine from one can of chickpeas (garbanzos) and using my stand-up mixer, I used the whisk to mix for several minutes until it began to thicken. Then I slowly added in a mixture of powdered coconut sugar, maple syrup and a bit of vanilla extract. Mix until it resembles whipped cream! It makes A LOT and sadly, does not store very well – it separates. There are several recipes online with exact measurements with probably more success! You could also use homemade coconut whipped cream or store bought.

RECIPE: Iced Hazelnut Latte with Toffee Sauce Drizzle

RECIPE: Iced Hazelnut Latte with Toffee Sauce Drizzle

If you make this, please let me know what you think! And if you’re on Instagram, please tag me (@be.sol.ful) so I can see your creation!

Thanks for stopping by!

RECIPE: Chocolate Toffee Oats

Last week, I accidentally created a new sauce recipe and we’ve been hooked on it ever since. I set out to create a caramel sauce, but after asking Josh to try it, we decided it tasted more like toffee…totally not complaining. It has a bold, rich flavor, but unlike the typical cooking process of caramel or toffee – this requires no boiling, butter or refined sugar. In fact, heating the sauce is optional! The best part is, Willow asks for it all the time – so you know it’s good when it passes her approval!

RECIPE: Chocolate Toffee Oats // Be Sol-Ful

Remember how I said I had more tahini recipes for you? Well, this is one of them! Recently, someone asked me why I love tahini so much. Ahhhh, where to begin?! I personally LOVE the taste, the creaminess and that it’s packed with nutrients. To be sure that I’m not leaving out any of the benefits, here is a list that I grabbed from Mind Body Green:

***To receive the full benefits, make sure you’re using raw tahini!

10 health benefits of tahini:
  1. It’s rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
  2. It’s a good source of Methionine, which aids in liver detoxification.
  3. It’s one of the best sources of calcium out there.
  4. It’s high in vitamin E and vitamins B1, B2, B3, B5 and B15.
  5. Helps to promote healthy cell growth.
  6. Prevent anemia.
  7. Helps to maintain healthy skin and muscle tone.
  8. It has 20% complete protein, making it a higher protein source than most nuts.
  9. It’s easy for your body to digest because of its high alkaline mineral content, which is great for assisting in weight loss.
  10. It is high in unsaturated fat (good fat!)

Click HERE to get the full article on http://www.mindbodygreen.com

So, you can see why I sneak it into everything from raw chocolate, smoothies, sauces and more!

Now for the recipe! I know that I just shared an oats recipe last week, but oddly enough, it was one of my most popular posts. People LOVE oats! The one I’m about to share with you is very much like a dessert…because who can say no to dessert for breakfast?! This comes in two parts – making the sauce and making the oats, but I promise it’s super simple!

TOFFEE SAUCE: {vegan, gluten-free, soy-free, dairy-free, oil-free, refined sugar-free, raw}

What you need:

  • 3 Tablespoons raw coconut sugar
  • 2 Tablespoons raw tahini
  • 1/2 Tablespoon raw coconut nectar
  • 1/4 teaspoon vanilla extract
  • pinch of Himalayan salt
  • 2 Tablespoons filtered water

How to:

  1. In a small bowl, whisk together all of the ingredients until smooth. If your mixture is too thick, slowly add more water.
  2. You can use as is or in a double boiler, gently warm the sauce. Be careful not to get it too hot – you don’t want to burn it. The sauce may thicken some as it heats.
  3. Refrigerate any leftovers in an airtight container.

RECIPE: Chocolate Toffee Oats // Be Sol-Ful

RECIPE: Chocolate Toffee Oats // Be Sol-Ful

CHOCOLATE TOFFEE OATS:

Serves 2-2.5

What you need:

  • 1 cup of gluten-free rolled oats
  • 2 cups unsweetened almond milk (or your choice of milk)
  • Toffee Sauce
  • Enjoy Life mini chocolate chips (or your choice of chocolate)

How to:

  1. In a small pot, combine your oats and milk. Stirring often, cook over medium heat. Once boiling, lower the temperature. Cook until desired consistency is reached or until the liquid is mostly absorbed.
  2. OPTIONAL STEP: While the oats are cooking, gently warm the toffee sauce using a double boiler. I recommend this step to maintain the warmth of the oats.
  3. Once the oats are done, divide them into two bowls (or three).
  4. Top with some mini chocolate chips and a generous drizzle of toffee sauce.
  5. ENJOY!

RECIPE: Chocolate Toffee Oats // Be Sol-Ful

RECIPE: Chocolate Toffee Oats // Be Sol-Ful

Stay tuned next week for another recipe using the Toffee Sauce!

Thanks for stopping by!

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce AND a GIVEAWAY

I warned you that there were going to be more tahini recipes! This one has even been approved by one of my dear friends, Diana, who hasn’t quite hopped over to the tahini lovers side. When tahini is paired with coffee AND chocolate, you’ve got a dangerous combo. If you follow me on Instagram, you already got a peek at this recipe for the Iced Tahini Mocha, but I’m also sharing the Maple-Tahini-Cacao Sauce to go with it. So, go get some coffee ice cubes set to make this delicious treat!

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

ICED TAHINI MOCHA {vegan, gluten-free, soy-free oil-free, refined sugar-free, nut-free}

Serves 1-2

What you need:

  • 4 Medjool dates, pitted*
  • 2 TBSP raw cacao powder
  • 2 heaping TBSP raw tahini
  • 1 tsp vanilla (powder or extract)
  • 1 tsp raw lucuma powder (opt)
  • 1 tsp raw mesquite powder (opt)
  • 1 1/4 – 1 1/2 cups of cold filtered water
  • 8 coffee ice cubes**

*If you aren’t a fan of dates, you can use maple syrup or coconut nectar to sweeten.

**You can use a coffee substitute such as Dandy Blend OR Click HERE for an oldie, but goodie recipe of mine for a Raw Mochaccino using all superfoods and no coffee or coffee substitutes. I apologize for the old photo, I’m working on getting some of my old recipes updated.

***For an added superfoods boost, add 1/2 – 1 teaspoon of reishi mushroom powder.

How to:

  1. Blend everything, but the coffee ice cubes until smooth.
  2. Add the coffee ice cubes and blend again. If you would like a thinner consistency, add more water or a neutral tasting “milk” such as almond or cashew milk.
  3. Optional – drizzle the glass with some Maple-Tahini-Cacao Sauce (see below for recipe).
  4. Optional – pour over ice. I drizzled some extra sauce on top – because, why not?!
  5. ENJOY!

Creamy, dreamy, rich, sweet and oh so chocolatey!

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

Maple-Tahini-Cacao Sauce

  • 1 TBSP raw cacao powder
  • 1 TBSP raw tahini
  • 2 tsp pure maple syrup
  • 2 tsp plant-based milk (more if needed)

In a small bowl, whisk together the cacao, tahini and maple syrup until “clumps” are smoothed out. Next add the milk and whisk again. The sauce will thicken up as it sits, so you might need to add more milk if not used right away.

RECIPE: Iced Tahini Mocha with Maple-Tahini-Cacao Sauce

Any leftover sauce can be stored in the fridge. It’s delicious on ice cream, smoothie bowls or eaten with a spoon!

<<GIVEAWAY>> Open to U.S. residents only, sorry!

If you follow me on Instagram, you already know that I finally reopened my Etsy shop! As of now I’m selling handmade lip balms using almost all organic/raw ingredients and will soon be selling lip scrubs, body butters and deodorants. I did a giveaway last month on IG for a couple of lip balms and as promised, I’m doing another one now that the shop is up and running. I’m giving away a lip balm to two of my readers/IG followers. All you have to do is leave a comment below telling me which lip balm flavor you would like if your name is drawn (Orange Cream or Peppermint) and some of your favorite essential oil scents! I’ll also be posting a photo on IG (@be.sol.ful) for a chance to enter the giveaway – so to increase your chances of winning, be sure to leave a comment there, too! I will be drawing a couple of names next Friday evening and will announce the winner on Saturday, May 23, 2015. Good luck!

Etsy shop >> https://etsy.com/shop/BeSolFul

Be Sol-Ful Orange Cream Lip Balm

Be Sol-Ful Peppermint Lip Balm

Thanks for stopping by!