Awesome Apple Crisp – Gluten Free*

By Susan Arruda

YIELD: 9 servings

INGREDIENTS:

4 med-large apples cored, peeled and evenly cut. I chose to keep the peel on for added fiber.
Juice of  1/2 Lemon (approx.2-3 tbsp.)
3/4 cup + 1 tbsp. rolled oats
1/3 cup + 1 tbsp. spelt flour
1 tsp. cinnamon
1/2 tsp. baking soda
3 tbsp. butter
1/4 cup packed brown sugar (use organic to avoid GMOs)
 

PREPARATION:

Pour lemon juice onto the apples and mix thoroughly.
Spread the apple mixture into a 9 inch X 13 inch pan.
Cut the butter into the combined dry ingredients using a fork or dough blender, until crumbly.

Spread the oats crumble mixture evenly over the diced prepared apples.

Bake at 350 for approx. 25 minutes until topping is golden crisp and apples are softened.

*To make this recipe gluten free, use gluten free/uncontaminated rolled oats and replace the spelt flour with almond flour/meal, or choice gluten free flour.

Serve hot (although also delicious served cold or at room temperature) and sprinkle with additional cinnamon, if desired. Top with frozen vanilla yogurt, frozen Greek yogurt, or plain Greek yogurt.

 

Bananas Over Banana Cookies – 
Vegan & Gluten Free

By Susan Arruda

YIELD: 36 Cookies

INGREDIENTS:

3-4 bananas
1/2 cup coconut palm sugar (organic brown sugar can be substituted, if unavailable)
1/2 cup coconut or grapeseed oil
1/4 cup flax meal
1/4 cup ground chia seeds
2 cups rolled oats (uncontaminated/Gluten Free)
1/2 cup sorghum flour
1 tsp. coriander
1/2 tsp. cinnamon
1/2 tsp. baking powder*
1/2 tsp. baking soda
1/2 cup walnuts or almonds
1/2 cup sunflower and/or pumpkin seeds
1/2 cup shredded coconut
 

PREPARATION:

Mash bananas in a large bowl using a blender or fork. Add the palm sugar and blend together. Add the oil and blend to combine. 

Add the remaining ingredients and stir using a large mixing spoon to combine all ingredients together well.

Bake in a preheated oven at 350 degrees Fahrenheit for approximately 12 minutes or until beginning to lightly brown on the cookie surface.

*Gluten Free notes: Some baking powders contain wheat starch, which will be specified on the label. Gluten free baking powder is available, but If you cannot find any, here is a MIY (Make It Yourself) alternative: Sift together 2 tsp. cream of tartar, 2 tsp.arrowroot starch and 1 tsp. baking soda and stir to combine. Make only small amounts and store in an airtight container.

Baked Kale Chips

by Susan Arruda

INGREDIENTS:

• 1 head of kale, washed and torn into smaller pieces
• Extra Virgin Olive Oil (EVOO ) – Approximately 1 tbsp.
• Approx. 1 tbsp. white wine vinegar (or balsamic)
• Sprinkle with the following seasonings: Onion and/or garlic powder
• Sea salt and black pepper to taste
• Option: Sprinkle with crushed chili flakes for some heat

PREPARATION:

Wash the kale and shake dry to remove excess water
Tear into bite size pieces and place in a large bowl or into a large Ziploc bag
Add the Olive Oil, (I used an oil spritzer) vinegar, and seasonings and toss to coat the kale (or use clean hands to thoroughly coat the kale)
Spread the kale onto a large cookie sheet
Place into a pre-heated 250 degrees Fahrenheit oven for approx. 40 minutes.
Turn and mix the kale to redistribute on the cookie sheet to facilitate drying of all the leaves.

Bake for approximately another 15 minutes, or until dry and just beginning to brown, at a reduced heat of 225 degrees Fahrenheit.
Remove from heat and serve.
Once chips have cooled, store in an airtight container.

VARIATIONS
Experiment with different flavours and seasonings:
Soy sauce
Lemon or lime juice as well as the zest
Chives
Cumin
Parmesan cheese
Sesame seeds
Etc…

Have fun experimenting and if you discover some great seasoning combinations, please let us know!

KALE NUTRTION INFO.

KALE (Swiss chard, spinach and other leafy greens) is a rich source of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and norepinephrine. (A lack of vitamin B6 can cause nervousness, irritability, and even depression, according to a study published in the Journal of Neuroscience Nursing.) Kale’s green leaves are rich in vitamins A and C, potassium, calcium, iron, and folate, as well as the eye-healthy carotenoids lutein and zeaxanthin, pigments that accumulate in the retina and absorb damaging shortwave light rays. Kale also contains the flavonol kaempferol, which a study by Baylor College of Medicine researchers found helps stop pancreatic cancer cells from growing. Even cooked, 1 cup of kale is unsurpassed, containing more than 10 times your daily allotment of bone-strengthening vitamin K. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease.1 cup of chopped raw kale (67g) contains 33 calories and 2 g of protein, 5 g of fiber, 206% of daily vitamin A requirements, 134% of vitamin C, 9% of calcium, 6% of Iron.

Protein – Balls of Energy/ Balls of Power

By Susan Arruda

YIELD: 30

 

INGREDIENTS

1/2 of a 375 g pkg dried pitted dates ( approx 1-1/4 cups)
1/3 cup natural peanut butter (or almond butter)
1 cup dried prunes
1/2 cup protein powder
1/2 cup skim milk powder
1/4 cup unsweetened cocoa
1/4 cup rolled oats
1/4 cup ground flax
1 tbsp. chia seeds
1 tsp. cinnamon
1/4 cup Greek yogurt
1/3 cup water or coconut water

 

 

PREPARATION

Blend all ingredients in a food processor in increments until smooth.

For easier handling of dough, refrigerate for several hours, overnight, or freeze for approx. 30 mins.

With clean hands (I found semi-damp hands helpful as the dough is quite tacky), roll into golf ball sizes.

*Toppings of Choice. Roll each ball in the following options: steel cut oats, protein powder, desiccated coconut, walnut pieces or other nuts of choice, crushed bran flakes, etc…

*PLEASE NOTE: The caloric breakdown does not include any of the above listed topping choices.

Bionic Banana Bread

By Susan Arruda

YIELD: Two Medium Loaves – 6 slices per loaf
  
INGREDIENTS

1 cup rolled oats (not instant)
½ cup Kamut flour
½ cup whole wheat flour
¼ cup ground flaxseed
1 ½ tsp. baking powder
1 tsp. baking soda
1/3 cup butter, or non-hydrogenated margarine, softened
¼ cup brown sugar, packed
¼ cup granulated sugar
1 free run egg
¼ cup Greek yogurt
1½ cup mashed bananas (approx. 3 large or 4 small)

OPTIONAL: Add ½ cup chopped dark chocolate or chocolate chips (at least 70%) and/or add chopped nuts or blueberries in place of the chopped dark chocolate.

Combine dry ingredients and wet ingredients in separate bowls.
Beat the bananas using a blender for approx. one minute.
Add and blend together sugars, butter and egg.
Add dry ingredients to the wet and mix together using a large mixing spoon.

Bake for 20-25 minutes, or until a wooden skewer inserted in the center comes out clean.

 

PREPARATION

Preheat oven to 350 degrees Fahrenheit.

Use a non-stick loaf pan and/or grease with butter or oil, or line with parchment paper that overlaps over the sides for easy removal.

 

 

NUTRITIONAL NUGGET:
Dark chocolate is rich in antioxidants and flavonoids, making it a power food!

Bran Quinoa Muffins

YIELD: 12 Muffins

INGREDIENTS

½ cup quinoa flour  (you can grind regular quinoa/pronounced keen-wa, in a blender to produce a flour)
½ cup whole wheat flour
1/3 cup wheat germ
1/3 cup skim milk powder (can substitute protein powder if desired)
2 tbsp. flax seeds (I used 1 tbsp. seeds and 1 tbsp. ground flax)
1-½ tsp. baking powder
¼ tsp. baking soda
1/3 cup high quality vegetable oil (high-oleic oils are much less susceptible to heat damage.)
½ cup packed brown sugar
¼ cup blackstrap molasses (good source of iron)
2 large free run/free range eggs
1 cup buttermilk or 1 cup soured milk (1 tbsp. vinegar added to milk) – Kefir can be substituted as well
1 cup wheat bran (or spelt bran)
  
OPTIONAL: Add raisins/craisins or chopped nuts, if desired.

 
PREPARATION

 Preheat oven to 350 o F (175 o C).

 Line or grease muffin cups of choice; mini, giant, or reg. size (we used regular size).

 Add the bran to the buttermilk and set aside as you prepare and combine the dry and wet ingredients into separate bowls.
Measure the sugar and oil into a large bowl and mix until smooth.
Beat in Molasses and eggs. Stir in the buttermilk and bran mixture.
Add the flour mixture to the wet ingredients stirring and combining to blend, but not over-mixing. 
Bake in center rack until done and a toothpick or wooden skewer inserted in the centre comes out clean; approx. 15-25 minutes, depending on size of muffins.

By Susan Arruda

Baked Zucchini Chips

by Susan Arruda

Yield: 4 Servings

INGREDIENTS:

2 medium sized zucchini, thinly sliced and uniform

2 tbsp. ground flax seeds

2 tbsp. cornmeal 

1 tbsp. ground steel cut oats or ground oat groats (omit and use more cornmeal for a gluten free recipe)

2 tbsp. freshly grated Parmesan cheese

1/8 tsp. garlic powder

1/8 tsp. onion powder

1/8 tsp. each black pepper and sea salt

1 ½ tbsp. olive oil (for brushing onto zucchini)

 

PREPARATION:

Combine the dry ingredients in a small bowl. Pour the olive oil into a separate bowl.

Brush the zucchini with olive oil and dip into the dry crumb mixture to cover both sides.  Place the zucchini onto a baking sheet lined with parchment paper or foil.
 

Bake at 300 degrees Fahrenheit for 20 minutes. Set the oven to the broil setting and bake for an additional 5 minutes. Turn the oven back down to 300. Flip the zucchini and repeat the same procedure on the other side.