Energy Bars

My search for a properly balanced energy bar led me to Brendan Brazier (a vegan runner and professional athlete who promotes raw food). Thank you to Brendan for showing the importance of 'correctly combining' and consuming the right nutritional building blocks after a workout!

His original recipe was a bit different from mine, but after testing many different versions of these bars in my kitchen, I feel this one is a keeper.


Tips:

• using dried cranberries vs. frozen cranberries I found that whole cranberries are definitely the way to go because they add a more intense real cranberry flavour
• dried cranberries contain some form of sweetener (whether sugar or juice)
• fresh or frozen cranberries contain no sweetener (simply whole berries - the best)
• my first attempts resulted in a much softer bar, but this final combination resulted in a firmer bar that holds its shape
• after slicing into bars they can be wrapped and frozen - ready to go!

Cranberry Walnut Energy Bars

Yield:  1-1/2 dozen bars 

1 cup Medjool dates, soaked

1/4 cup raw walnuts

1/3 cup fresh or frozen cranberries

1/4 cup ground flaxseed

2 Tbsp coconut palm sugar

1/3 cup unhulled hemp seeds 

pinch of Himalayan salt to taste

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1/2 cup buckwheat groats, sprouted and dehydrated

1/4 cup chopped walnuts

1/3 cup fresh or frozen cranberries

• In a food processor, process ingredients (except for the last three below the line) till desired texture is reached. For a snack bar with more crunch, process for less time. For a bar that will be eaten during an activity like biking, blending until mixture is smooth will reduce the amount of chewing required.
• When processed, transfer ingredients from food processor to a bowl and mix in the last 3 ingredients (buckwheat, walnuts, and cranberries) by hand.
• Place mixture onto a clean mat and either roll into balls, or shape into bars.
• I formed mixture into a loaf shape 6-1/2" L x 4" W x 1" D, placed in the fridge overnight to set, and then sliced into bars.

Sprouting buckwheat groats:  Begin by covering buckwheat groats with 3 times the amount of water (1 cup groats in 3 cups water, etc). After soaking for 4 hours, drain and rinse the groats really, really well. Place in a glass quart jar with a mesh lid (upside down), or leave to drain in a colander (strainer) over a bowl that is covered with a towel. Rinse twice a day for the next couple of days until all the groats sprout their amazing little tails. After a final rinse, they are ready to use.

Note:  For this recipe the buckwheat groats were dehydrated after sprouting. Using fresh sprouted buckwheat will result in a moister bar - while dehydrating sprouted buckwheat until dry adds an interesting crunch to the bars.

Day 2 - September 2013 GSC

This very simple GS has a mellow flavour and a beautiful deep purple colour.

Blueberry Kale GS

Yield: 1 quart

2 cups kale

1 banana, peeled

1 cup small yellow plums, seed removed
1 cup frozen blackberries
2 cups water

• In a blender, mix together until thick and creamy

Nutri-Tip:

• Many years ago I was diagnosed with hypothyroidism (low thyroid) and have been taking thyroid medication. In recent years my dosage was reduced through my food choices, but now I am in the process of rebuilding my thyroid. Please Note: this is my personal experience - not a recommendation - simply one of the possibilities I am pursuing.
• My own research has led me to certain foods that may lower thyroid function by inhibiting the production of thyroid hormone.
• Goitrogens are foods that can interfere with thyroid function. Goitrogens include glutens, soy isoflavones, and isothiocyanates (primarily found in cruciferous vegetables).
• Does it mean that you can never eat these foods? NO, because cooking, steaming, or fermenting can reduce the goitrogenic compounds, and eating them in moderation isn't going to be a deal breaker
• Kale (from the cruciferous family) is a goitrogen - now I enjoy kale once a week and it is steamed before being adding to my green smoothie!

ONE FINAL STEP

If you participated in this GSC, please send an email to Clive of RawBC so he can keep track of the numbers of participants. Send email to info@rawbc.org with the words "I DID IT - FIRST NAME - CITY" in the subject line.

We thank you for your participation and assistance!

Day 1 - September 2013 GSC

Welcome to our Monthly Green Smoothie Challenge!

Luckily I found dandelion greens in the local Quality Foods store - and am looking for dandelion seeds to grow in the greenhouse. If you have never tried them you are in for a treat!

 

Dandelion GS

Yield: 1 quart

2 cups purified water

2 cups frozen mango chunks

1 banana, peeled

2 cups dandelion greens, stems removed

• In a blender, mix together
• The soluble fibre in mango make this GS thick and creamy

Nutri-Tip:

• The mineral content of dandelion greens is notable:  4 cups (220 g) of chopped dandelion greens contains 411 mg of calcium, 6.8 mg of iron, 873 mg of potassium, and 79 mg of magnesium
• Dandelions are known to lower cholesterol, help heal the liver, fight gout, lower blood pressure, and alkalize pH levels in the body

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Dehydrator Getting A Workout

Dehydrator has been working overtime! Since I will be away for the next couple of weeks now is the time to prepare some food. 

Restocking the pantry can be fun, once you finally make the decision to do it! As soon as you start and set things in motion, there is a momentum that builds and carries you forward. You may even turn you into your own version of the energizer bunny.
 
A section of my pantry. From top right 2 jars of sun-dried tomatoes, red pepper flakes, almond flour, 2 jars of Sesame seed flour, buckwheat groats (left side of pantry with jar of buckwheat groats, and jars of crackers). Bottom right dried chili peppers, baking soda, adzuki beans, sprouting seeds, 2 jars of peas for sprouting, orange lentils for sprouting:

Preparing for the trip I made Buckwheaties (stored in glass jar in the fridge), Pizza crusts (ready for the freezer), and Sweet Potato chips (glass jars in the pantry):

Added 5 trays of Seedy Crackers to the dehydrator. Large glass jars are standing by ready to store the crackers in the pantry:

2 trays of Crunchy Chewy Chunks went into the dehydrator, that will be cut into bite-sized chunks and stored in the fridge when they are done:

Fermenting produce fresh from the garden! Fermented Kimchi, Fermented Green Beans, and Pickled Carrot Sticks. I'll be checking out the Farmers Market hoping to pick up more produce that can be fermented and pickled for the winter months.

Didn't Forget Dessert! Key Lime Tart is in the freezer

Day 7 of 7-Day GSC

For the final day of this 7-Day GSC, I decided to make a detoxifying Green Smoothie.

The coconut water, pear, and Romaine lettuce are a nice balance to the more intense flavour of Cilantro.

GS #2 - Cilantro Coconut GS
2 cups young Thai coconut water
3 Kiwi fruit, peeled
1 pear, stem removed
1 bunch Cilantro, stems removed
1 cup Romaine lettuce

• Add all ingredients  to blender and mix until smooth

Nutri-Tips:  

• Cilantro, well known for its anti-inflammatory and detoxification power, has long been used for digestive disorders.
• Cilantro also the ability to bind with toxic heavy metals, which can accumulate in tissues, and remove them from the body. 
• It can bring a metallic taste to your mouth when removing heavy metals from the body. I did experience this metallic taste once a long time ago.

Raw Tip:

• Save that coconut meat! Using a heavy spoon, remove the white meat from inside the coconut and either use it right away or store in a bag in the freezer for future use.

Day 6 of 7-Day GSC

One more Green Smoothie recipe from the Joy for Life Retreat for you to try!

This is my variation of the recipe - instead of a banana, I added blueberries (which darken the colour).

Green Kale-doscope GS

Yield: 1 quart

1-1/2 cups kale, rib removed (combo of Red Russian kale, Curly kale, Dinosaur kale)

1 cup fresh pineapple

1 cup blueberries, frozen or fresh
3/4 cup pears, frozen or fresh
3/4 cup mango, frozen or fresh

2 cups water

• In a blender, mix together until thick and creamy

Nutri-Tip:

• Kale is well-known for its risk-lowering benefits for cancer
• Kale can help regulate the body's detoxification system at a genetic level
• The flavonoids in kale combine both antioxidant and anti-inflammatory benefits
  
  

Follow Up:

• This is Day 6 - and my weight is down another pound. My energy is still up (I was hiking all day yesterday) and I'm feeling really good.
• In the past two weeks my weight is down 10 pounds. Beginning to anticipate my first meal, but I know that it will be small portions at first. 

Day 5 of 7-day GSC

Here is another Green Smoothie recipe from the Joy for Life Retreat that you may want to try!

Green Glory GS

Yield: 1 quart

2 cups Chard, rib removed

1/4 fresh pineapple (approximately 1 cup)

1 cup strawberries, frozen or fresh
1 banana, peeled

2 cups water

• In a blender, mix together until thick and creamy
• My GS was a bit frothy, so I added about 1/4 cup frozen pears for soluble fibre

Nutri-Tip:

• Chard can provide antioxidant, anti-inflammatory, and detoxification support
• Chard contains a flavonoid called syringic acid that is receiving attention in recent research for its blood sugar regulating properties
  
  

Follow Up:

• This is Day 5 - and my weight is down another pound. I have lots of energy and am feeling really good.