Breakfast Energy Balls

 

Ingredients

  • 1 cup each: oats, coconut, sesame and sunflower seeds, sliced almonds, all toasted
  • 1 cup ground flax
  • 2.5 cups chopped dried dates
  • 2 cups almond butter
  • 1/2 cup pure maple syrup
  • 1 additional cup toasted coconut, for coating

Preparation

  1. Preheat your oven to 350F.
  2. Soak the dates in warm water to soften them (optional).
  3. Spread the first five ingredients on a large cookie sheet.
  4. Toast them in the oven for ten minutes.
  5. Remove and cool.
  6. Drain the dates (if they have been soaked) squeeze them to remove excess water.
  7. Put dates, toasty ingredients, flax, syrup and almond butter in a large bowl and combine well with your hands.
  8. Roll into balls (you choose the size) and roll in coconut.

Suggestions

  • Substitute raisins, goji berries, or dried cranberries for half the called-for amount of dates
  • Add in your choice of chopped nuts (walnuts, pecans, hazelnuts )
  • Use hemp seeds in place of ground flax
  • Chocolate chips!
  • There  are no specific measurements for any of the suggested ingredients. If  the combined ingredients become too dry, just add in some more almond  butter or honey to hold it all together.
  • Best kept in a closed container in the fridge. 

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Roasted Sweet Potato and Black Bean Salad

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Ingredients

  • Vegetable oil cooking spray
  • 2 large sweet potatoes (or yams) ½ inch pieces
  • 1 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/4 cup fresh lime juice, plus wedges for garnish
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon finely chopped garlic
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup halved cherry tomatoes
  • 1/2 cup thinly sliced orange or red bell pepper
  • 1/2 cup thinly sliced scallions
  • 1/3 cup chopped fresh mint
  • 4 cups baby arugula

Preparation

  1. Heat oven to 375°.
  2. Coat baking sheet with cooking spray.
  3. Mix potatoes in a bowl with olive oil, then layer on sheet; sprinkle with ½ tsp salt and ¼ tsp pepper.
  4. Bake until tender (about 25 minutes); in a bowl, whisk juice, vinegar, garlic, and remaining salt and pepper.
  5. Add in potatoes, beans, tomatoes, bell pepper, scallions, and mint.
  6. Toss together, serve over arugula, and garnish with lime wedges.
  7. Makes 4 Servings

Nutritional Information

  • 283 calories, 2 grams fat, 0 grams saturated fat, 58 grams carbohydrate, 14 grams fibre, 11 grams protein


Suggestions

  • Top it off by adding some Feta cheese
  • Use parsley or cilantro instead of mint
  • Add some broccoli
  • Wrap it up in a tortilla for a quick on-the-go option

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Hearty Lentil and Vegetable Soup

​​Ingredients

  • 1 onion, chopped
  • 1/4 cup olive oil 
  • 2 carrots, diced 
  • 2 stalks celery, chopped  
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1 teaspoon dried basil  
  • 1 (14.5 ounce) can crushed tomatoes 
  • 2 cups dry lentils
  • 8 cups water
  • 1/2 cup spinach, rinsed and thinly sliced
  • 2 tablespoons vinegar
  • Salt to taste    
  • ground black pepper to taste  

Directions

  1. In  a large soup pot, heat oil over medium heat. Add the onions, carrots,  and celery;  continue to cook and stir until the onions are tender. Stir  in garlic, bay leaf, oregano and basil; cook for 2 minutes.
  2. Stir  in the lentils, and add the water and tomatoes. Bring it to a boil,  reduce the heat and let it simmer for at least 1 hour.  Right before  it’s ready to serve, add the spinach, letting it cook until it is  wilted. Stir in the vinegar, and season to taste with salt and pepper.​

Suggestions

  • Try using lemon juice, balsamic, or apple cider vinegar instead of white vinegar. 
  • To bring the flavour out, stew the tomatoes before adding them. 
  • Add 4 carrots instead of 2. 
  • Use only half the water, and 4 cups of vegetable broth for the rest. 
  • Try a sprinkle of parmesan cheese to top it off. 
  • This soup goes great served with warm corn bread! Recipe makes about 6 servings.

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