Recipe: Miso Ginger Kale Chips

 Ok it's been awhile.  I have been busy busy busy back at work after a year of maternity leave.  And we have been on vacation. There have been birthdays.  And weekend visitors.  And in-laws.  And trips out of town.  I have still been cooking yummy goodness, I just haven't had the time to post.  So here's a fantastic recipe to bring it all back, along with an invitation to join me on an adventure as I test the limits of my new dehydrator.  Compelling, I know.

So here's the first: Miso Ginger Kale Chips.  I have made kale chips in the oven many, many times.  Of the several dozen batches I have made in my oven, I have over or undercooked at least half of the batch every single time.  Enter Excalibur Dehydrator.  Yep, they definitely take time. But its not active time.  The dehydrator is the slow cooker of the raw food world.

If you don't have a dehydrator you can do them the old fashioned way in the oven at 325 for 15-20 minutes, picking out the cooked ones as the timer runs out and leaving the leafier ones to continue to toast.  Either way, you'll surely enjoy them.

 Miso Ginger Kale Chips

1 bunch kale, rib removed, washed and torn into bite-sized pieces 
1 tsp fresh ginger, chopped
1 small garlic clove, chopped
1 tsp miso paste
juice from 1/2 lime
1 tbsp Nama Shoyu or Soy Sauce
2 tbsp olive oil

Place kale in large bowl.  Combine the remaining ingredients in a food processor or blender and blend until smooth.  Drizzle miso ginger sauce over kale and toss to coat. 
Transfer to dehydrator and dehydrate for 12-18h or until crisp. If you don't have a dehydrator, spread on parchment-lined baking sheets in single layer and bake at 325 for 15-20 minutes, removing crispy pieces as they are done.

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Recipe: Chocolate Goji Berry Bliss Balls

It is a rainy Sunday afternoon, and I thought I would make something to keep in the fridge for the week when I need a pick-me-up.  These bliss balls are super easy, and have a great balance of hearty, sweet and chocolate.  I like using dried apricots as I don't find them as sweet as dates.  If you use dates, omit the agave syrup.

Chocolate Goji Berry Bliss Balls
Makes 12

3/4 c dried apricots
1/2 c hemp hearts
1 apple, peeled, cored and sliced
1/4 c rolled oats
2 tbsp unsweetened shredded coconut + 1/4 c for rolling
1 tsp agave syrup 
1/4 c puffed brown rice
3 tbsp goji berries
1 tbsp cocoa powder
pinch of salt

In a food processor, combine apricots and hemp hearts.  Process until they form a paste.  Add apple slices, rolled oats, coconut and agave and process for 1-2 minutes until well combined.  Add puffed rice, goji berries, cocoa powder and salt and pulse on and off until combined.

Roll into heaping tablespoon-sized balls between your palms.  Pour 1/4 c coconut on a shallow dish and roll bliss balls in shredded coconut to coat.  Store in air-tight container in refrigerator.

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Recipe: Lemon Coconut Granola Bars

Here's a bright and light recipe reminiscent of spring.  You can use rolled oats instead of quick oats for a heartier, crunchier texture.  With quick oats its more of a breakfast bar.  Happy Easter!


Lemon Coconut Granola Bars
Makes 12

1 can light coconut milk
3 cups quick cooking rolled oats
1 cup unsweetened shredded coconut
1/4 c oat bran
1/4 tsp kosher salt
1 tbsp lemon zest
1 tbsp earth balance non-dairy butter, melted
1/4 cup maple syrup
2 tbsp lemon juice
1/2 tsp vanilla

Pour coconut milk into a sauce pan and bring to a boil over high heat, stirring frequently.  Reduce heat to medium and simmer for about 15-18 minutes, stirring often, until has reduced to 1/4 of original volume.

Preheat oven to 375.  Line an 8 by 8 inch baking dish/pan with parchment, letting parchment hang over edges of pan.  Combine oats, shredded coconut, lemon zest and salt in a mixing bowl.

In a smaller bowl, combine reduced coconut milk, margarine, maple syrup, lemon juice and vanilla.  Mix until well combined.  Add to dry ingredients and mix well.  Press evenly into baking pan.  Bake for 15-20 minutes until the edges start to brown.

Remove from oven and let cool completely (approx 2 hours).  Once cool, remove from pan by pulling parchment edges.  Cut into bars.  Store in airtight container. Pin It Now!

Recipe: Copycat N.R.G. Orbs

Capers was once a local natural foods supermarket in Vancouver, until it was bought by Whole Foods.  Capers used to make a fantastic energy ball, and Whole Foods has carried on the tradition.  I love these balls of goodness, so experimented with the recipe until I got something quite similar to the Whole Foods orb.  Great for an on the go or post-workout snack, and super healthy too.

Copycat "NRG Orbs"
Makes 6 large or 12 small

1/2 c rolled oats
1/4 c protein powder (I use Vega Protein)
1/4 c sunflower seeds
1 tbsp sesame seeds
2 tbsp unsweetened shredded coconut + 1/4 c for rolling
1/2 c soft dried apricots (if they are not soft, soak for 30 min to 2h then drain)
1/2 apple, cored, peeled and roughly chopped
1 tbsp real maple syrup
1 tbsp natural peanut butter
1/2 c puffed brown rice

Pulse oats in food processor until finely chopped.  Transfer to medium bowl.  Add protein powder, 2 tbsp coconut, sunflower seeds and sesame seeds and mix well.

In food processor, pulse apple, drained apricots, maple syrup and peanut butter until chunky paste forms.  Add dry mixture to food processor and pulse until combined.  Add puffed brown rice and pulse until just combined.  Roll into 6 large or 12 small balls.

Spread 1/4c shredded coconut on a plate and roll each ball in coconut to coat.  Put in fridge to harden, approx 10 minutes.  Once firm, store orbs in air-tight container in fridge. Pin It Now!

Recipe: Soft Pretzels

These pretzels are not the healthiest of snacks, but they are much much healthier than anything you will buy at the mall.  They are our go-to savoury treat, and are best served with hot or grainy mustard.  Although not simple, the effort is worthwhile: these pretzels are soft, buttery (without the butter!) and delicious. 

Soft Pretzels
Makes 12

4 tsp quick rise yeast
1 1/2c warm water
5 c all purpose flour
1/3 c sugar
1 1/2 tsp salt
1 tbsp vegetable oil

1/4 c baking soda

Salt for sprinkling

Combine yeast and warm water and let stand.  In the bowl of a stand mixer combine flour, sugar and salt.  Add oil to water and sugar and mix into the flour mixture with a wooden spoon. 

Once mostly combined, turn on the mixer with the kneading attachment.  Knead for 7 minutes.  The dough will be soft and quite elasticy.  If you don't have a mixer, knead by hand.  

Put in a well oiled mixing bowl (remembering it will double in size) and cover with saran wrap then a dish towel.  Place in a draft-free place (or your oven on "bread proof" if you have this setting) and let stand for 1 hour until it has doubled in bulk.

Once dough has risen, preheat oven to 450 and line two baking sheets with parchment paper.   Bring a large pot of water to boil with 1/4 c baking soda. 

Cut dough into 12 equal pieces and roll each one into a long rope.  Twist into 12 pretzels (you'll find a picture by picture tutorial here), and make sure you secure the loose ends tightly onto the dough loop.  

Working quickly, put 6 of the pretzels in the boiling baking soda water.  After 30 seconds, flip each pretzel.  After 30 more seconds remove them to one of the lined baking sheets and sprinkle with salt. 

Immediately place in the oven (if you don't do this quickly they will go flat and soggy).  Bake for 7-8 minutes until golden.  Repeat for 6 remaining pretzels.  Serve with mustard. 
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Recipe: Sour Cream and Onion Kale Chips

This is a simple and delicious healthy snack. Its dairy free and high in nutrients.  Baked kale chips are a fantastic way to get your greens.  Kale stems are fibrous and bitter so make sure you tear the kale leaves off of the stem.  Enjoy!

Sour Cream and Onion Kale Chips

1/2 head of kale, washed and torn into pieces with stems removed
1/4 cup raw cashews, soaked for 1-2 h
1/8 c red onion, chopped 
2 tbsp water
1 tbsp nutritional yeast
1 tsp apple cider vinegar
1/4 tsp salt

Preheat oven to 325 degrees.  Spray large baking sheet or 2 small baking sheets with non-stick spray.
Puree cashews in food processor.  Add red onion, water, nutritional yeast, apple cider vinegar and salt in food processor and blend until well combined. Toss kale with puree in bowl and massage to coat. 
Put kale in one layer on baking sheet(s).  Bake in centre of oven for 15 minutes.  Flip kale pieces over and bake for another 10 minutes.  Remove from oven and transfer to bowl.

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