Chocolate Hummus

Ok, so this is good.  Like, really, really, ridiculously good!!  Yes, that’s a Zoolander reference.  Yes, thanks for noticing…..

I’ve seen countless recipes for this one, thought to myself “I should try that, it sounds good” and then never did.  So if you find yourself here thinking the same thing, do yourself a favour and DO IT!  Do it now!  It takes less than 10 minutes, you probably have all the things you need in the house and you will not regret it!

Bonus?  This can GO TO SCHOOL in lunchboxes because there are not nuts!!  But your kids will want to eat it with a spoon, spread it on toast, wrap it in a tortilla with bananas, dip apples in it…..

prep

10 minutes

Bake time

 

makes

6 servings

Ingredients

  • 1 356ml can chickpeas, drained and rinsed
  • 1/3 C pure maple syrup
  • 2 Tbsp tahini (or nut/seed butter of choice)
  • 2 Tbsp coconut oil, melted or avocado oil
  • 1 tsp pure vanilla
  • 2 Tbsp Cocoa Acai Smoothie booster 
  • 2 Tbsp Dark Dutch Cocoa or raw cacao powder
  • 1/8tsp Sea Salt

Instructions

  1. Rinse chickpeas and pick out skins.  Add to a food processor or high-powered blender.
  2. Add maple syrup, tahini, oil and vanilla.  Puree until smooth. Approximately 3 min.
  3. Add cocoa, smoothie booster and salt.  Puree again until combined. Another 2 min.
  4. Serve with crackers, fruit, on toast, eat with a spoon…enjoy!
  5. Will keep in fridge for a week. But it won’t last.  You should probably double the recipe….

Notes

If tahini or nutbutter aren’t your thing, reserve the aquafaba (water in the can with the chickpeas) and use 2 Tbsp in place of nut/seed butter.

Melt coconut oil in a hot water bath for a few minutes before using.  It will blend better than if solid.  If coconut oil is too overwhelming flavour-wise, try the avocado oil instead.

For the smoothest experience, once chickpeas have been rinsed and skins picked, soak them for 10-15 minutes in boiling water first.  Drain water before blending.  If using dried beans that have been soaked and cooked, add an extra 7-9 minutes of cook time to make them extra soft.

Protein-packed Snack Bars

Looking for a quick and easy snack bar to have before a workout?  Or after swimming lessons?  Something with a little more protein punch than usual?  Look no further!

prep

10 minutes

Bake time/set time

5 minutes/30 minutes

makes

30 bars

Ingredients

  • 2 C Oats
  • 1/2 C Vegan Protein blend  of choice
  • 1 C dark chocolate chips
  • 1/2 C chia seeds
  • 1/2 nut butter or seed butter of choice
  • 1/4 raw honey
  • 2 Tbsp coconut oil

Instructions

  1. In a blender, pulse 1.5 C of oats until flour like consistency.  
  2. In a large bowl combine oat flour, remaining 1/2 C oats, protein powder, 1/2 C of chocolate chips and chia seeds.
  3. In a small saucepan, combine seed/nut butter, honey and coconut oil.  Heat until melted.  Mix well.
  4. Combine melted mixture with dry mix. Stir well with a spatula or use your hands.
  5. Press into an Epicure Perfect Petite Pan.
  6. Add remaining chocolate chips to a small glass bowl and microwave until melted.  Alternatively, place glass bowl over a small pan of boiling water to melt chocolate.  Drizzle bars with melted chocolate and sprinkle with Cocoa Crunch Sprinkles
  7. Place in fridge or freezer until set.  
  8. Pop out of Perfect Petite pan.  Store in an airtight container in the fridge for up to 2 weeks.

Notes

If you are not allergic, feel free to use peanut butter.  Our house has allergies so we prefer to use Sunflower seed butter so that these bars can also go to school!

If you do not have a Perfect Petite pan, a parchment lined or lightly oiled 8X8 pan will work just as well.  Once set, cut the bars into desired size.

Orange Infused Granola

This recipe is inspired by a pal I met through IG! Nourish by Rebecca is based in Kelso. For those of you who don’t know where that is, it’s the Scottish borders. About 4 hours drive south of where Mr Fab Food is from and where my youngest sister-in-law is from.   Rebecca is also an alum of the Academy of Culinary NutritionCulinary Nutrition Expert Program!! Small world, right?

When I came across one of her yummy offerings on IG I commented that I wished I could try some and too bad it would not likely survive shipping from the UK all the way here! Enter my mother in law, who was coming to visit for March Break. Rebecca sent some of her fantastic Fig, Orange Oat & Seed bars by post to my MIL’s house so she could pack them in her suitcase and deliver them to me!! How amazing is that!?!
Well, I devoured them! The next time the girls ran out of granola I decided I wanted to try and make some for them that would resemble the flavours Rebecca has in these bars! It’s not quite the same because I will only be adding chopped fruit for serving rather than packing it all together to make a bar, but I think it’s close!! I tweaked a recipe I already had and used inspiration from Rebecca’s bars for flavour! I’ve added some power-house seeds for added Culinary Nutrition benefits – sesame for calcium, hemp, flax and chia for omega-3s and protein! Try it and let me know what you think!!

prep

10 minutes

Bake time

30-40 minutes

makes

20 servings

Ingredients

  • 2 C (500 ml) rolled oats
  • 1 C (250ml) steel cut oats
  • 1/3 C (80 ml) sliced almonds
  • 1/4 C (60 ml) shredded coconut
  • 1/4 C (60 ml) raw sunflower seeds
  • 3 Tbsp (45ml) hemp hearts
  • 3 Tbsp (45ml) ground flax
  • 3 Tbsp (45ml) pepitas
  • 3Tbsp (45ml) chia seeds
  • 3 Tbsp (45ml) sesame seeds
  • 1 tsp (5 ml) Apple Pie Spice or cinnamon
  • 1Tbsp coconut sugar
  • 1/8 tsp Sea Salt (or to taste)
  • 2/3 C (150 ml) honey (melted) or pure maple syrup
  • 2Tbsp (45ml) coconut oil (melted)
  • 2-3 drops Sweet orange oil (if you don’t have an edible orange oil, use orange extract to taste)
  • 2/3 C (160 ml) dried fruit of choice (chopped figs, raisins, cranberries, goji berries etc)

Instructions

1.Preheat oven to 325° F (160° C).

2.Stir together oats, almonds, coconut, sunflower seeds, hemp hearts, ground flax, pepitas, chia, sesame, Apple Pie Spice, coconut sugar and salt in a large mixing bowl.

3. Heat honey (or maple syrup) and coconut oil in a saucepan until liquid. Mix orange oil (or extract) into honey. Pour over granola mixture and stir until very well combined.

4.Spread granola on Sheet Pan lined with silicone liner or parchment paper.

 

5.Bake for 15–20 minutes and stir. Continue to bake 10-15 minutes more depending on your oven until lightly golden and fragrant.  Don’t overcook!

 

6.Cool completely on Sheet Pan. Stir in dried fruit.

Notes

Store in airtight container. Double or triple the batch if you want and you can freeze it for later.

Be sure to cool completely before storing.  If it continues to cool in the container, condensation may develop and can result in your granola spoiling.

Empty Cupboard Granola Bars

I don’t know about you, but having a go-to snack bar recipe is a must in this house!  With 4 hungry little girls always wanting something, and lunchboxes to pack, I want easy snacks I can pretty much throw together in minutes with what is in the pantry already!  Enter…..the Empty Cupboard Granola Bar.  When I make them, I ensure they’re nut free because we have allergies here in our house, and I want to be able to send them to school, but feel free to alter that any way you choose when you make them!

I use Epicure’s perfect petites pan when I make them so I have 30 bars without having to cut them!  I use the classic dump and spread method – combine all ingredients, dump onto pan and spread to fill all the spaces.  That’s the beauty thing about food-grade silicone!  It’s so easy to spread your ingredients without a lot of mess and no need for parchment paper-lined pans!

prep

20 minutes

noBake set time

1 hour (in fridge) 30 minutes (in freezer)

makes

30 servings

Ingredients

  • 2 ½ cups oats (toasted)
  • ¼ cup honey
  • ¼ cup sunflower seed butter (or nut butter of choice if no allergies)
  • 2 Tbsp coconut sugar
  • 2 Tbsp coconut oil
  • 2 tbsp Epicure Cocoa Crunch Whole Food Sprinkles
  • 1 cup “TOTAL” add ins:(chopped nuts, dried fruit, chocolate chips, chopped pretzels, cereal, chia seeds, hemp hearts, pepitas, sunflower seeds, coconut flakes)

Instructions

  1. Toast the oats for about 4-6 minutes in a pan on low heat until golden brown. Watch them carefully so they don’t burn!
  2. In a small saucepan, add honey, nut or seed butter, coconut sugar, coconut oil and heat gently until just lightly bubbling.
  3. In a large bowl, mix dry ingredients together.
  4. Pour melted honey/oil/nutbutter mix over dry ingredients and mix until well combined. If using things like chocolate chips be prepared for some melting with the warm liquid mixture.
  5. “Dump and spread” into Epicures Perfect Petite Pan press hard into each section and freeze or refrigerate until set. If you don’t have a perfect petite pan, use a 9×9 pan that has been lightly oiled with butter or coconut oil or lined with parchment paper.  Press down hard to compress all ingredients.  Set in fridge or freezer.  Remove from pan before cutting into bars.
  6. Can be stored in an airtight container in the fridge for 10 days and in the freezer for up to 3 months. It is not recommended that you keep them at room temperature.  Depending on the temperature of the room the coconut oil can get very soft and the bars will fall apart!

Notes

If you’d like to watch the entire how-to video along with a couple other delicious snack bars you can find it on YouTube by clicking here!

Chocolate Hazelnut Spread

This recipe is a modification on one we found in the Oh She Glows Cookbook and a mix of Epicure’s Chocolate Hazelnut Spread.  The Epicure recipe uses almonds and hazelnuts and calls for icing sugar.  The Oh She Glows Cookbook uses pure maple syrup on the nuts and roasts them before grinding into a nutbutter and includes the addition of healthful ingredients like hemp seeds, chia seeds and ground cinnamon. I personally enjoy the flavour of the roasted nuts and have used Cocoa Acai booster in place of plain cocoa powder.  I find that using the maple syrup instead of the icing sugar is sweet enough but feel free to modify as needed for your personal taste!  Enjoy!

prep

 20 minutes

Bake time

20-25 minutes

makes

12 servings

Ingredients

  • 2 1/4 C raw Hazelnuts (or combine almonds and hazelnuts)
  • 2Tbsp Pure Maple Syrup
  • 2Tbsp hemp seeds
  • 2Tbsp chia seeds
  • 1tsp ground cinnamon
  • 1tsp pure vanilla extract
  • 1 -2 tsp coconut oil
  • 1/4tsp fine grain sea-salt
  • 1-2 scoops Cocoa Acai Smoothie Booster (depending on how chocolatey you like it!)

Instructions

  1. Preheat oven to 300F (150C).
  2. Combine nuts and maple syrup in a large bowl and toss to coat evenly.  Spread the nut mixture in an even single layer on a sheet pan lined with bake & roll and bake for 20 -25 minutes until fragrant and golden.  Stir once halfway through the cooking time.
  3. Let the nuts cool on the baking sheet for 5-10 minutes.  If you want crunchy nut butter, keep 1/4 cup of nuts set aside, otherwise pour entire amount of roasted nuts into food processor. 
  4. Process for 5 to 10 minutes, stopping to scrape the bowl every 30-60 seconds as needed.
  5. Add the hemp seeds, chia seeds, cinnamon, cocoa acia, vanilla, 1 tsp of coconut oil and sea salt.  Process until the nut butter is smooth and thin enough to drip off a spoon.  Add more coconut oil as needed in order to get it smooth and thin enough.
  6. For crunchy nut butter, finely chop the 1/4C of nuts that were set aside and stir in.

Notes

If you don’t have Cocoa Acai Smoothie Booster, 2-3 Tbsp of cocoa powder will do the trick!

We keep ours in a glass jar on the counter for a week, or in the fridge for up to 3 weeks (although it NEVER lasts that long!!) If you keep it in the fridge, it will be hard, so spread it on a warm bit of toast or let it sit at room temperature for 10 min or so before trying to spread it cold.