Double Chocolate Coconut Energy Bites

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chocolateenergybites-33-2Although I eat a lot whole grains, vegetables and legumes throughout the day, I have a bad habit of having something sweet after both lunch and dinner. It’s a habit that I’m trying to break, as I know sweet treats should be…well…treats! They should not be a twice-a-day sort of thing. Nor should they be full of processed sugar and oil. But I’m such a sucker for my mom’s vegan chocolate raspberry shortbread bars. *drools* As of late, I’ve been trying out different “treat” recipes that are made with natural sugars (mainly pure maple) and filled with both protein and fibre. These energy bites fit the bill AND they are so decadent and chocolately. *swoons*

chocolateenergybites-16-2-2These double chocolate bad boys are incredibly easy to make. The base is a combination of rolled oats (ground into a coarse flour), pure maple and unsweetened almond butter. Some cocoa powder, shredded coconut and pure vanilla extract flavour these bites perfectly. Add in some sunflower seeds, pumpkin seeds, and omega-3 packed chia seeds and hemp seeds and you’ve got a high-fibre, high-protein treat with healthy fats. To make things a little indulgent, I add a quarter cup of dairy-free chocolate chips. I like the Enjoy Life brand of chocolate chips best. You can swap out the chocolate chips for cocoa nibs or carob chips. Each ball is only 100 calories and is guaranteed to make your sweet tooth happy. These are truly the best afternoon pick-me-up.

Wishing you all a truly wonderful day. xo

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Double Chocolate Coconut Energy Bites

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 25 energy bites

Easy, all-natural protein bites packed with healthy seeds (pumpkin, chia, hemp and sunflower) and lightly sweetened with maple. The cocoa powder and chocolate chips give these energy bites a bit of an indulgent feel, but they are loaded with good-for-you ingredients and full of fibre.

Ingredients

  • 1 cup of rolled oats
  • 3/4 cup of unsweetened coconut
  • 1/4 cup of pumpkin seeds
  • 1/4 cup of sunflower seeds
  • 2 tablespoons of unsweetened cocoa powder
  • 1/2 cup of unsweetened almond butter
  • 1/4 cup of pure maple syrup
  • 1 teaspoon of pure vanilla extract
  • 2 tablespoons of chia seeds
  • 1 tablespoon of hemp seeds
  • 1/4 cup of mini dairy-free chocolate chips or cocoa nibs

Method

  1. Add the rolled oats, cocoa powder, shredded coconut, pumpkin seeds and sunflower seeds to the bowl of a food processor. Pulse until the oats/seeds become a coarse meal.
  2. Pour in the pure maple syrup, almond butter and pure vanilla extract. Pulse 2-3 times to combine.
  3. Mix in the chia seeds, hemp seeds and dairy-free chocolate chips. Add 1-2 tablespoons of water if the mixture appears too think. Place energy bite mixture in the fridge for 10 minutes, so that the dough is easier to roll.
  4. Scoop out one heaping tablespoon of dough and roll into a ball with your hands. Continue with all of the remaining dough.
  5. Store in an air-tight glass container in the fridge for up to a week.

Source: The Fig Tree

Carrots and Cake Talks Vegan Nutrition

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In my last post, I introduced you to a good friend of mine – Nita Sharda – Registered Dietitian and blogger at Carrots and Cake. Last week, Nita was kind enough to share her recipe for Indian Spiced Briyani with Tofu with The Fig Tree readers. Today, Nita will be sharing one of a number of posts related to nutrition and the vegan diet. I am so excited to have such a knowledgeable (and incredibly lovely) lady sharing important vegan health & wellness tips on The Fig Tree. When I first became vegan, I felt a little lost. I wasn’t sure which foods to consume to help me stay healthy and energetic. Nita is full of amazing advice that will make you feel healthy, happy and whole. Please help me welcome Nita to The Fig Tree blog where she will show you that you can really thrive on a vegan diet. Please check out her wonderful blog, Carrots and Cake – Balanced Nutrition Consulting, for more amazing recipes.

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Hi! waves! I’m Nita—a Registered Dietitian, foodie, blogger, and better yet, friend to Courtney Rae (I know, I’m one lucky girl!). Recently our friend Courtney has shifted to a different style of eating that is primarily plant-based and free of animal products. What am I hinting at? Veganism!

Q: What is veganism?

A: It’s a type of eating lifestyle that includes a variety of grains, fruits, vegetables, legumes (dried beans, peas and lentils), seeds, and nuts. Notably, veganism excludes meat, fish, poultry, dairy, and eggs; those who follow this lifestyle abstain from products derived from animal sources.

Q: Why might someone decide to “go vegan”?

A: Of course, there is never one generic answer to this frequently posed question, and the answer can actually be very complex. Different people may have different reasons for becoming vegan. It’s a big decision and for many, it involves a steep learning curve, more time in the kitchen, as well as increased thoughtfulness into food sourcing and meal preparation.

Many clients choose to limit their intake of animal products for environmental reasons; they want to eat in ways that they feel are compassionate to the earth and deeply connected to Mother Earth. Others have a genuine concern for animal welfare and feel as though animals should not be seen as a commodity to be sold. Others simply feel better when they aren’t consuming animal products. Whatever the reason is, as long as it’s one that fits with your belief system, it’s alllll good!

A healthy vegan diet has many potential health benefits, including lower rates of obesity, heart disease, high blood pressure, high blood cholesterol, type 2 diabetes and certain types of cancer. That sure sounds nice, hey?  It can also be rich in antioxidants, anti-inflammatory compounds, and promote improved gut health.

Just as with any major diet change, if you’re making the switch to a vegan lifestyle, there are nutritional implications you should be aware of. When practiced thoughtfully, you can meet your nutrient needs at any stage of life on a vegan diet (yup, even women that are pregnant, breastfeeding, young children and older adults!). Oh, did I forget to mention it’s gold seal of approval? It’s also supported by Dietitians of Canada and the American Dietetic Association, so you can be confident you’re choosing a diet that will sustain you body and mind.

Over next little while, I’ll be sharing ways to ensure you’re getting enough protein from plant-based sources. Then we can chat a bit about iron, calcium, vitamins D, B12 ,and omega-3 fatty acids. I’m so looking forward to meeting you all! And, let me just express my gratitude to Courtney again for allowing me to schpeel and gush about nutrition! (I can’t wait to have you all gushing too!).

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The above guest post is written by Nita Sharda, Registered Dietitian and owner of Carrots and Cake Balanced Nutrition Consulting. For more nutrition tips and healthy recipes, follow her on Twitter or visit her new blog at Carrots and Cake. Though Nita does not practice a vegan diet, she supports all of her clients that do. You can read more about Nita’s Food Philosophy here.

Indian Spiced Briyani with Tofu

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untitled-151-3A few months back, I was lucky enough to meet a fellow Winnipegger and food blogger – Nita Sharda from Carrots & Cake. Not only is Nita a fabulous cook, she’s also a Registered Dietitian! Plus, she’s incredibly kind, very knowledgeable, oh-so talented and very inspiring! I’ve loved getting to know her and feel like I’ve known her a lifetime. Upon first meeting, we sat for hours over cups of tea at a local coffee shop and dreamed up all sorts of ideas for both of our blogs. Nita has been kind enough to offer her nutrition know-how to the readers of The Fig Tree and will be gracing the pages of this humble blog over the next few months with nutrition-centred topics on the vegan lifestyle.

untitled-202-4As a way to introduce you to Nita, I thought I would share one of her fabulous recipes! A few weeks ago, Nita and I got together at my condo to do some cooking. PS. Cooking with a fellow food blogger and foodie is a lot of fun!!! Only the food-obsessed can truly understand your passion for creating amazing, delicious meals out of fresh, natural ingredients. Nita is strongly influenced by her culture and by her desire to help others eat wholesome, nutritious foods. She is very passionate in promoting healthful living. In fact, her consulting business is focused on balanced nutrition.

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While cooking together, Nita taught me how to make a flavourful rice dish called briyani. Briyani is a toasted rice dish seasoned with cumin, garam masala, ginger, garlic, and turmeric. Onions are browned prior to adding all of the spices and rice to enhance the flavour. As a special touch, Nita adds a few tablespoons of tomato paste to add a slight acidity. It’s a perfect addition. Tofu, diced red pepper and peas round out this dish. Topped with cashews, golden raisins and fresh chopped cilantro, this dish makes the perfect show-stopping main dish or a delectable side dish to serve along side your favourite curries.

Please help me welcome Nita from Carrots and Cake to The Fig Tree. Her first guest post will be on the blog on Friday! Please make sure to check it out. You can also find Nita on Facebook, Instagram, and Pinterest.

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Indian Spiced Briyani with Tofu

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 6 servings

A perfectly spiced rice dish with tofu garnished with golden raisins, cashews and cilantro. Excellent as a side-dish along-side your favourite curry or as a show-stopping main dish.

Ingredients

  • 1 cup of basmati rice, uncooked & rinsed
  • 1 tablespoon of canola or olive oil
  • 1/2 teaspoon of whole cumin seed
  • 1 onion, finely chopped
  • 1 red pepper, chopped
  • 1 cup of frozen peas
  • 1 to 2 tablespoon of minced gingerroot
  • 1 cup of chopped extra firm or pressed tofu (cut into 1/2 inch pieces)
  • 1 and 1/2 cups of reduced sodium vegetable broth
  • 2 teaspoons of garam masala
  • 1 teaspoon of ground cumin
  • 1/2 teaspoon of ground turmeric
  • 1/2 teaspoon of black pepper
  • 1/2 teaspoon of cayenne pepper or dried chilies (optional)
  • 2 bay leaves
  • 2 tablespoons of tomato paste
  • 1/4 cup of golden raisins (garnish)
  • Raw, unsalted cashews (garnish)
  • Cilantro, chopped (garnish)
  • Plain vegan yogurt (garnish)

Method

  1. Place the rinsed rice in a medium bowl. Add enough cold water to cover the rice. Let stand for 10 minutes.
  2. Meanwhile, heat the oil in a large non-stick skillet on medium-high heat. Add the cumin seeds; cook and stir for 30 seconds to gently toast the seeds.
  3. Stir in the onion and ginger, cooking for about two minutes and stirring constantly. Add in the red pepper and peas. Stir and cook for 5 minutes.
  4. Add in the remaining spices (garam masala, cumin, turmeric, black pepper and cayenne pepper) followed by the cubed tofu. Stir.
  5. Drain the rice and add it to the vegetable mixture. Pour in the vegetable broth and drop in 2 bay leaves into the pot. Add in the tomato paste and stir. Bring to a gentle boil and cover. Simmer on low heat for 20 to 30 minutes (or until the rice is tender and the liquid is absorbed). Remove from heat and let stand for 5 minutes.
  6. Garnish with golden raisins, 1/2 cup of raw, unsalted cashews and cilantro. Serve with vegan yogurt.

Source: Nita Sharda from Carrots and Cake