Cacao Coconut Multi-Seed Mix

I was inspired to make this mix by Nature’s Path Qia. Qia is simply hemp seeds, chia seeds and buckwheat groats. Despite its name, buckwheat is actually gluten free for any of you Celiac or gluten intolerant readers out there. I love Qia because its so easy to use and super filling with lots of nutrients, especially omega 3’s! However, I also found I loved adding some cacao powder or nibs to whatever I was eating it with (especially oats) and sprinkling some shredded coconut on top. So I decided to start making my own ready to use mix. Sorry Nature’s Path, I still love you.

Cacao Coconut Seed Snack Mix // EatRealLiveWell.comHere is how delish it looks in my oats (I add it while they’re cooking on the stove… and sometimes add more on top):

Cacao Coconut Seed Mix & Oats // EatRealLiveWell.com

  Cacao Coconut Multi-Seed Mix (GF, V, DF)

Ingredients:

The brands I like to use are pictured below, but as I do with cacao and buckwheat (not pictured), you can get all of these from the bulk section at Whole Foods, Wegmans etc.

5 Tablespoons Cacao Nibs

5 Tablespoons Hemp Hearts/Seeds

4 Tablespoons Chia Seeds

5 Tablespoons Buckwheat Groats

4 Tablespoons Unsweetened Coconut

Seed Mix Ingredients

{From top left clockwise: Edward & Sons “Let’s Do Organic” shredded coconut, bulk cacao nibs, Bob’s Red Mill Chia (non GMO), and Manitoba Harvest Organic Hemp Hearts }

Simply toss each ingredient into an old nut butter jar, pyrex or other container…

Cacao Coconut Seed Mix // EatRealLiveWell.com

 Shake well and store until use. I keep it right next to my nut butters since I think they pair together fantastically!

Cacao Coconut Seed Mix Stored // Eat Real Live Well

Now, what to do with the mix? I’ve been loving adding it to my oats in the morning, as you can see here:

Cacao Coconut Seed Mix w/ Oats // eatreallivewell.comBut, the mix has also been perfect for travel with all the long weekend trips Tim and I have been taking this summer. Just put some in a small bag or glass container, and bring along a banana and some nut butter. Dip the banana in nut butter and then the mix and you’ve got a delicious, nutritious and filling raw breakfast on the go!

cacao coconut seed mix travel meal // eatreallivewell.comWhile I don’t consume dairy, if I still did I would for sure be adding this to yogurt & berries as another meal option. For dessert it’d be perfect on some fro-yo and I see myself adding to some banana ice cream in the very near future! Enjoy this protein, omega 3, mineral and fiber rich snack mix 🙂

 

Nutrition Information* (per 2 tablespoons):

Servings: 10
Calories: 95
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 8 g
Fiber: 5 g
Sugar: 1.5 g
Protein: 4 g
Sodium: 0 mg   0%

Thiamin: 8%           Riboflavin: 8%
Vitamin B6: 4%     Folate: 6%
Calcium: 6 %           Iron: 10%
Zinc: 8%                   Magnesium: 8 %
Phosphorus: 6%
Omega 3: 1.4 g  (this meets estimated rec. daily value)

*Nutrition information for vitamins and minerals is incomplete as companies nutrition facts panels do not include all micronutrients. This mix likely contains much higher amounts of B vitamins and minerals.

Cashew Cookie Hemp Energy Bars

Updated 10/23/16
Disclosure: This post is sponsored by Gaia herbs. As always, I only align myself with companies that have philosophies that align with mine. Opinions stated are my own.

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When I started to get into homemade energy bars, I was inspired by the release of Larabars. I began experimenting and the old versions were slowly transformed and this one is my all time favorite. While this recipe has more ingredients than some of my other bars or bites, the flavor is great and they may be slightly more filling from the yummy hemp protein. You can roll these into balls too but, I prefer bars rather than balls – much less messy to make the bars then to roll the mixture in your hands.

This is an awesome option for a bite before an early morning workout or a snack after work before the gym. Continue reading

“Faux Joe’s” – Lentil Sloppy Joe Recipe

*Updated 11/11/2014 with slow cooker version

Sloppy Joe’s don’t have to be a high fat comfort food. In fact, the meal can be heart healthy, nutrient dense, fiber rich, and protein packed, all without sacrificing flavor. When I made my lentil version this past week my husband said it officially topped of his list of favorite home-cooked meals! What’s great is that you can have Sloppy Joe’s on a bun like they’re classically served, or on top of salad greens as I prefer 🙂

Dry lentils cook much more quickly than dry beans, but you can always save time by tossing all the ingredients in your slow cooker and setting on low for 6-8 hours.

Lentil Sloppy Joe’s the classic way (w/ whole wheat sub roll from Whole Foods):blog 036
Lentil Sloppy Joe Salad (pictured w/ a slice of High Five Great Harvest Bread):lentil sloppy joe salad

Lentil Sloppy Joe on Avocado Toast – Food for Life Brand “Genesis” bread

(Added 8/1/16)


Faux Joe’s – Lentil Sloppy Joe’s
(GF, V, DF)


Ingredients
(see below for beneficial properties of these ingredients):

lentil sloppy joe ingredients

1 cup organic dried lentils – prepared with water as indicated on package
1 Tablespoon avocado or olive oil
3 cloves garlic minced*
1 medium- large onion, diced*
2 large whole carrots, finely diced or shredded*
1 15 ounce can organic diced tomatoes (I used the trader joe’s ones w/ green chiles)
or 15 oz can diced tomatoes + 2 oz canned green chili’s
4 oz tomato paste (2 oz if tomato paste concentrate)
1 Tablespoons 100% pure maple syrup
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/4 – 1/2 teaspoon cayenne powder (depending on how much you like heat!)
Fresh ground black pepper to taste

*Purchasing Tips: bagged organic onions are very economical from Trader Joe’s as are bagged organic carrots. Both can also be found for a good deal at BJ’s Wholesale, along with organic garlic.

Stove top Directions:
-Place a large saucepan or stockpot over low-medium heat and add the oil. Spread w/ rubber spatula so that it coats the bottom of the pan.
-Add the garlic and stir for 1-2 minutes (do not let garlic turn brown).
-Add the onions and carrots, stir and cover for 3-5 minutes. Stir occasionally.
-Add the cooked lentils, tomatoes and tomato paste. Stir well.
-Add all the spices, stir well and let simmer, covered for 3-5 minutes.*
-Add the maple syrup, stir, and remove from heat.

*If mixture seems too thick, add 1-2 tablespoons of water at a time until desired consistency is reached.

Slow Cooker Directions:

-Add the garlic, onions, carrots, uncooked lentils, water or broth, tomatoes, tomato paste, spices, syrup at once.
-Set heat on low for 8 hours.
-Stir occasionally if at home/awake. If you do not stir, that’s okay, you may have a small amount of residue on the side of the crock pot though.
-Serve up your dinner that took virtually no time at all!

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Serving Options:

-Dish up 1/6 of the mixture onto bread or roll of choice
-Top mixed greens with 1/6 of mixture
-New idea (10/2013) from my husband: sloppy joe nachos. I don’t eat cheese but he does on occasion and I am aware most readers probably do. Opt for low-fat extra sharp organic cheddar for flavor.

lentils
*Sports Nutrition*
Post endurance workout: Serve with bread, potatoes, or whole grain rice to maximize carb storage.
Post strength workout: as above, but also mix lentils with eggs and scramble.

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Real Ingredients with Real Benefits:

Lentils don’t get as much attention as they should. Per 1/4 C dry serving, at only 180 Calories, lentils provide more protein and iron than beans with 13 g and 3.6 mg respectively. You’ll get lots of B-vitamins from this legume, especially thiamin and folate. They’re also a great source of choline, potassium and many minerals. Lentils are high in both insoluble and soluble fiber; soluble being the type that helps reduce blood cholesterol levels.

Tomatoes pack in lots of Vitamins A, C, and the important fluid balance mineral Potassium. They are well known in terms of phytochemical content for their lycopene which is known for reducing risk of prostate cancer. This was one of the first phytochemicals that really made a name for itself. It is often forgetten that tomatoes also provide other carotenoids and flavonoids such as quercitin.

Onions & garlic are part of the same family, providing the phytochemicals allicin and sulfides which are linked to improved immunity and respiratory health. Onions also provide Vitamins C, B6 and folate.

Carrots are most known for the role in eye health. This is because carrots have a high content of Vitamin A and other phytochemical carotenoids which not only support your eyes but also skin, hair and antioxidant systems. Carrots are also high in Vitamins C & K and the mineral potassium. Antioxidants work to keep your heart healthy and potassium is important for fluid balance and plays a role in maintaining normal blood pressure.

Canola Oil is my go to when I am cooking. While olive oil has great flavor and a good fat profile, canola oil actually has much more omega-3 than olive oil and even less saturated fat. I don’t eat animal products on a daily basis and my fish consumption is low, so using canola oil in cooking helps me meet my daily needs of omega 3. Since most canola oil in stores is genetically modified, choose an organic brand – it will still be cheaper than conventional olive oil.

Cayenne & chili powder all contain capsaicin. Capsaicin has long been used for decreasing joint pain and inflammation topically but in the body may aid in appetite control, metabolism and intestinal inflammation. Oh and you aren’t the only one who gets a runny nose from spicy food – these peppers can all help clear your sinuses!

Oregano actually contains manganese, iron and Vitamins A & K. It can also benefit your immune system as its phytochemicals thymol and carvacrol are anti-bacterial.

Nutrition Information (without lettuce or other toppings):

Servings: 6 (*Athletes may want to split into just 4 servings)
Calories: 205
Total Fat: 3 g
Saturated Fat: < 0.5 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1.3 g
Cholesterol: 0 mg
Carbohydrate: 36.5 g
Fiber: 10 g
Sugar: 10 g
Protein: 11 g
Sodium: 320 mg 14 %
Potassium: 700 mg 15%

Vitamin A: 26% Thiamin: 20% Riboflavin: 13%
Niacin: 12% Pant Acid: 18% Vitamin B6: 25%
Folate: 20% Vitamin C: 20% Vitamin E: 8%
Calcium: 6% Iron: 22% Zinc: 22%
Magnesium: 15% Copper: 46% Selenium: 8 %
Manganese: 53% Phosphorus: 17% Omega 3: 0.3 g (20%)

**vitamins & minerals are listed as % daily value; you may need more than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Updated 11/11/2014