Monthly Archives: June 2012

Skinny-fied Double Chocolate Cake


Posted by ashleymichelle

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Calling all chocoholics!

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Hey! I’m talking to YOU!

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I have a very important announcement to make…

Chocolate CAN be good for you!

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Now, before you go all kinds of crazy on me and make a bee-line to your kitchen cabinet for that leftover bag of chocolate chips (and don’t act  like you don’t sneak a few handfuls of chocolate chips every now and then ;) ) allow me to explain.

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When I say chocolate is healthy, I’m not talking about chocolate bars, ice cream, brownies, and cake…

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I’m talking about UNSWEETENED, UNPROCESSED, NATURAL cocoa powder.

 

Photo credit: http://www.veganbeautyreview.com

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Cocoa is the brownish-colored powder left behind after cocoa butter has been completely removed from cocoa beans. Cocoa powder is also most popularly used for baking. You will find cocoa powder sold in stores in two different forms–natural and alkalized (also known as Dutch-processed).  Natural, unprocessed cocoa powder is a light brown color and has not had anything added to the cocoa beans while being pressed. Alkalized cocoa powder is dark (almost reddish) in color and is much less bitter than natural cocoa powder. While this kind of cocoa is often alkalized to reduce its acidity and improve the taste, it’s best to buy the natural kind. The alkalizing process significantly reduces the beneficial amounts of healthy phenols and antioxidants present in the cocoa powder (an example of alkalized cocoa powder would be Hersey’s cocoa powder).

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Antioxidants and phenols??

SURPRISE!

I bet you didn’t know this guy was full of healthy, cocoa-y GOODNESS! ;)

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It’s true! Cocoa powder packs some serious health-related benefits. In fact, its nutritional benefits are significant enough that they’ve been gaining a bevy of recognition from doctors, researchers, and dietitians alike–particularly in regards to cardiovascular and weight management advantages.

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YES. Cocoa powder is DIET-FRIENDLY! 

Just one tablespoon has 20 calories, 0.5 grams of fat, no added sugar, and 3 grams of carbohydrates–two grams of which are fiber. But that’s not all! Read below to check out all the other great benefits of this delicious ingredient.

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Health Benefits of Cocoa Powder:

  • LOW FAT (0.5 grams in 1 tablespoon!)
  • Sugar FREE!
  • Just 20 calories in 1 tablespoon.
  • High in fiber (2 grams per 1 tablespoon).
  • Diabetes-friendly (no sugar).
  • Contains trace vitamins and minerals like B-vitamins, magnesium, phosphorous, iron, and zinc 
  • Contains 10% of the daily required intake of manganese and copper.
  • Rich in heart-healthy sterols and free-radical fighting antioxidants (most notably the antioxidant Flavan-3-ol).
  • Contains more antioxidants than both green tea and red wine!
  • Improves blood flow, which increases cognitive ability, lowers high blood pressure, reduces the risk of blood clots, decreases stress, and improves skin complexion.
  • The presence of Phytosterols (also known as plant sterols) reduces cholesterol and improves heart health.
  • Supports the immune system.
  • Boosts mood due to the presence of phenethylamine (a neurotransmitter that acts as a natural antidepressant) and due to the subsequent release of serotonin following consumption.

 

But you know what the BEST benefit of all is???

Chocolate is SO DARN DELICIOUS!

 

And seeing as cocoa powder is already chock-full of health benefits, tossing it into a slimmed-up dessert is the perfect recipe for a completely delectable, yet totally guilt-free indulgence.

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Skinny-fied Double Chocolate Cake

(This recipe serves up a monster piece of cake for one, or can be cut in half and shared with a friend!)

 

Dry ingredients:

  • 1/3 cup spelt flour (whole wheat flour will work to– but the cake may not be as light and fluffy).
  • 2 tablespoons unsweetened, unprocessed, natural cocoa (I like the Trader Joe’s brand, but you can also find it at Whole Foods and online).
  • Slightly under 1/2 teaspoon baking powder.
  • 2-3 packets stevia (or 2 tablespoons organic, all-natural sugar or 3 teaspoons Truvia– feel free to play around with the amount depending upon how much of a sweet tooth you have).
Wet Ingredients:
  • 1/4 cup plus 1 tablespoon almond milk.
  • 1 teaspoon natural vanilla extract.
  • 1 teaspoon coconut oil.
Directions:
  • Preheat the oven to 330º.
  • Mix all the dry ingredients in a bowl. Set aside.
  • Add all the wet ingredients into a separate bowl. Warm the mixture in the microwave for 15 seconds (until coconut oil is melted).
  • Combine the wet and dry ingredients, mixing just until smooth (do not over-mix).
  • Pour into a small baking dish (sprayed with all-natural cooking spray). I use this one from Pier 1 Imports.
  • Bake for 19-20 minutes (until the top of the cake begins to crack).
  • Once cooled, pop out of the baking dish and cut in half.
  • Slather in fudgy frosting on top and in between the two halves of cake to make a sandwich! (See below for my fudgy frosting recipe).

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Fudgy Frosting

(makes 1 very large “frosting-lovers” serving or 2 regular-sized frosting servings)
  • 1/2 cup all-natural, organic powdered sugar.
  • 1 tablespoon plus 1 teaspoon of all-natural cocoa powder (you can find this at Trader Joe’s, Whole Foods, and online. Feel free to add more cocoa if you like dark chocolate frosting!)
  • 3 teaspoons of unsweetened almond milk.
  • 1 and 1/2 teaspoons Earth Balance Buttery Spread (at room temperature).
  • Optional: 1/4 teaspoon almond extract.
Directions:
  • Mix all the ingredients in a small bowl until smooth.
  • Spread allllll over your cake (that is, if you have any left after taste-testing straight from the bowl!)
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Now THAT’S what I call having your cake & eating it too ;)

 

Let’s Chat!

Are you a chocolate or a vanilla person? I’ve ALWAYS been a vanilla-girl at heart. In fact…I used to HATE chocolate! Yes, it’s true! The strange thing is, I’ve found I’m actually starting to like  (love?) chocolate more and more lately. I guess your taste-buds can change with age after all :)

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Healthfully yours,

 

Ashley Michelle

 

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Sources:

Livestrong: Benefits of Cocoa Powder 

Livestrong: Is Cocoa Powder Healthy?


Relax for a Delicate Few


Posted by ashleymichelle

Don't forget to stop and smell the roses! (A rose from my Dad--straight from his garden :) )

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“Adopt the pace of nature. Her secret is patience.” — Ralph Waldo Emerson

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Do you often find yourself rushing around, running errands, cleaning your apartment, or going out with friends without taking a moment to slow down and really appreciate the day? This whole “slowing down” concept is something I’m constantly reminding myself to work on, and I’m sure I’m not the only one. After all, we live in a fast-paced, results-driven world. Between going to work, maintaining an active social life and taking care of a family… sometimes relaxing or slowing down just doesn’t seem possible.

 

That’s why every now and then we need a little reminder about just how important it is to give yourself a break. After all, relaxing is HEALTHY (seriously…the research says so!). Practicing some form of relaxation each day has been known to decrease anxiety and stress levels by reducing cortisol while also increasing happiness and life expectancy.

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And let’s be serious.

Who doesn’t want to live a longer, healthier, happier life??

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Anyone who knows me is probably thinking “Girlfriend…PUH-LEASE! You should take your OWN advice!” And I totally hear you! I should! Those closest to me would most likely agree that I’m the type of person who moves a little too quickly through life. I’m the kind of girl who writes daily “to-do” lists, follows a strict workout schedule, can’t stand sitting still for more than two minutes at a time, is always looking for a new project to tackle, and sets the alarm before 7:30 on the weekends. Most recently, I’ve been keeping myself extra busy by testing out new recipes to create for this blog :)  (That doesn’t really count though, because it’s what I choose to do on my “down time”).

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So am I a control freak? Perhaps.

Efficient. Yes.

Happy? Sometimes.

And that’s exactly where the problem lies.

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Being happy “sometimes” just isn’t enough. Not for me. Not for anyone.

We deserve more!

 

I often find that my regimented lifestyle is both a blessing and curse. Maybe you find the same is true with yours. Do I get things done on deadline? ABSOLUTELY. This is great when it comes to work. However, being so organized and strict with my daily schedules certainly has its drawbacks when it comes to spontaneous social situations or simply allowing myself to (gasp!) do nothing at all.

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Case in point: Cancel my evening spinning class for drinks out on the town? Probably isn’t going to happen without some serious coaxing. The mere thought of not following my schedule seems incomprehensible even though deep down I know I’d truly LOVE (and want!) to have some fun and catch up with friends. Sure, keeping up a daily work, workout, or any other organized routine is healthy, but sometimes doing the same thing over and over again can become unfulfilling. Before you know it, time is just passing by…

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That’s precisely what happened to me.

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When I looked at the calendar and realized June was more than half way over, mild panic began to set in. My mind started getting WAY ahead of me and my internal dialogue sounded something like this…

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“Oh my gosh. NO. That date CANNOT be right! It’s Father’s Day this weekend?? I need to go home. Wait, it’s almost the end of June! How did this happen? The Fourth of July is in a couple of weeks, that pretty much marks the peak of the summer. Then there’s the weekend away with the girls. I am still SO not ready for bathing suit season! And then I have the boyfriend’s birthday to plan and cookouts to attend. Plus, I need to make sure I’m getting down the Cape to visit my family. And what about my friends? I really need to see them more. Maybe I should plan a college reunion. How am I going to do this all!? Summer will be over before I know it!”

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See how easily my mind went into TOTAL overdrive? As you can probably guess, as soon as my thoughts ran away with me, I immediately started to feel more anxious, stressed and depressed. Ironically, when you get too overwhelmed and think too far ahead rather than staying in the moment, it can actually be more difficult to get anything done at all. And who wants to be overwhelmed all the time? I for one really want to full-on enjoy my summer (after all, it’s my favorite time of the year!).

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In fact…

I want to enjoy every day!

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And whose to say you shouldn’t be able to enjoy every day? So, right then an there I decided to make myself a promise. I promised to practice mindfulness and “staying in the moment” at least once every day. I may not be ready to go full-out yogi quite yet (don’t worry…yoga is on my list of mindful activities to try this summer) but I am ready to make myself try something new or relaxing each week with hopes that it will connect me to the present and ultimately benefit my mind, body and soul. I urge you to try it too :)

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My first mission?

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Connecting with nature!

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As I briefly mentioned above, my typical Saturday morning routine means getting up at 7:30, watching/reading the news, making breakfast, checking e-mails and blogging before I head off to a couple of my favorite fitness classes at Healthworks Fitness Center. Sometimes I even have enough time to whip up a batch of pancakes for the boyfriend before he gets up ;) .  Strangely enough, I actually enjoy getting up nice and early. I don’t get to sit and eat breakfast or watch the news during the week, so this “me time” is something I truly look forward to. The rest of the day is usually full of working out, cleaning up and running around taking care of errands. This weekend, however, my boyfriend had another idea…

 

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Strawberry picking!

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Back when I made my Oh So Sassy Strawberry Shortcake, I was doing some research on the heath benefits of strawberries and I discovered that June is prime strawberry-picking season. I made a comment about how I’d never been strawberry picking before, but I’d LOVE to go sometime. Well, the boyfriend remembered (I know…cue the collective ‘AWWWs!’) and after checking around the area, he discovered a farm roughly 35 minutes away from us was having their Annual Strawberry Festival this past Saturday. I knew I’d have to skip out on my favorite fitness classes and rearrange my typical Saturday schedule to go, but it was such a sweet idea and it sounded like so much fun that I couldn’t say no.

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Plus, it sounded like the PERFECT way to relax and spend a beautiful Saturday!

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Ultimately, we (okay…I) decided the grocery shopping could wait, and the laundry and dishes would just have to be done at a later date. Today…I was having FUN! We hopped in the car and took off to Connor’s Farm so we could spend the day together :) .

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There’s just something SO fun about being outdoors and getting your hands dirty once in a while. It’s like being a kid again :) Plus…it’s just so fulfilling to actually be able to see where your food is coming from with your own two eyes and (please excuse the pun) to take home the fruits of your labor ;) .

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Plus…they just taste so DARN GOOD!

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This little strawberry picking experience got my wheels turning even more about WHERE our food comes from. Be sure to keep an eye out for my next post which touches upon this whole idea of farm-to table food and the safety of our food industry.

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This weekend excursion was my first–of hopefully many–attempts to break away from routine every now and then, enjoy the world around me, and embrace each day for what it truly is…

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Beautiful.

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Healthfully yours,

Ashley Michelle  

 

Sources:

The Mayo Clinic: How to be Happy

Mindbody Relaxation

Stress Management

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Call Me Crazy Carrot Smoothie


Posted by ashleymichelle

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Believe me.

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You’ll be saying YES to carrots after just one sip of this amazing smoothie.

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I promise!

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A few weeks ago I came across fresh-pressed carrot juice at the grocery store. I was feeling kind of adventurous on that particular day, so I tossed a bottle into my basket without much thought and decided to give it a try (I was really getting into my green smoothie kick at the time, so new juices were kind of my “thing”).

Boy OH boy am I glad I did! After the very first sip I was instantly HOOKED.

I mean, I’ve always been a carrot-lovin’ gal, but who knew carrot juice could be so INCREDIBLE!?

Unlike other veggie juices like V8, fresh carrot juice is delightfully sweet, smooth, refreshing and low in sodium. It’s also extremely versatile. Carrot juice tastes just as wonderful on its own as it does blended with other fruits and veggies.

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Hmmm…fruits AND veggies?!

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That’s when my wheels started spinning, and my carrot juice smoothie was born!

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But first, allow me to share some nutritional benefits of our sweet, crunchy, and orange root vegetable friend known as the carrot.

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Photo Credit: www.gardening.sheknows.com

 

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Health Benefits of Carrots:

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  • Prevents cancer: Studies show that eating carrots can help to lower the risk of cancers (particularly colon, lung and breast cancer) due to its high levels of beta-carotene and other key cancer-fighting compounds. One of the main cancer-fighting compounds researchers have found is known as falcarinol, which acts as a natural pesticide and protects the carrot roots from fungal disease. Researchers believe this compound, along with beta-carotene, is the key ingredient that makes carrots such a great a cancer preventing veggie. Research has also shown that the high amounts of soluble fiber found in carrots can reduce colon cancer risk by 24% and women who eat raw carrots are five to eight times are less likely to develop breast cancer than those who don’t eat carrots at all.
  • Prevents heart disease: Studies show that regular consumption of carrots can reduce cholesterol levels (a marker for heart disease) while a diet high in carotenoids (found in carrots) is proven to reduce overall risk for heart disease. Carrots are also high in soluble fiber, which is known to help lower blood cholesterol levels.
  • Reduces the risk of stroke: Studies show that a carrot a day can reduce stroke risk by 68%, and research conducted on stroke patients has indicated that people with high levels of beta-carotene in their diet have the best survival rate.
  • Controls diabetes: The carotenoids present in carrots inversely affect insulin and therefore can help to lower blood sugar.
  • Improves vision: Carrots are rich in vitamin A. Deficiency in this vitamin can make it difficult for someone to see in dim light, but because carrots are so high in vitamin A, they can actually help to improve eyesight. Carrots can also prevent macular degeneration and cataracts, two common eye diseases of the elderly. The lutein and zeaxanthin in carrots help to prevent cataracts while the beta-carotene in carrots help to lower the risk of macular degeneration and cataracts by 40%.
  • Nourishes skin: The vitamin A in carrots is great for nourishing the skin. It can also fix uneven skin tone and pigmentation while making skin softer, firmer, and smoother. Carrots also have strong cleansing properties which helps to detoxify the liver and prevent/heal acne.
  • Improves gastrointestinal health: Carrots are rich in dietary fiber which keeps the gut and colon healthy and regular.
  • Has anti-aging properties: Beta-carotene acts as an antioxidant which fights against free radicals and helps to slow down cellular aging.
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Now, back to my smoothie recipe!

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Call Me Crazy Carrot Smoothie

Ingredients: 

  • 1/2 cup 100% carrot juice (preferably organic)
  • 1/4 cup almond milk (I used Almond Breeze unsweetened vanilla almond milk)
  • 1/2 ripe banana
  • sprinkle of cinnamon
  • 4 ice cubes
  • Optional: 1/2 packet of stevia
Directions:
  • Toss everything in a blender and blend until smooth.

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Easy, huh?

And SUPER healthy too!

Now you have NO excuses not to eat your veggies :)

 

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Let’s Chat!

What’s your favorite veggie and why? I may just select your choice and incorporate it into my next recipe ;)

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Healthfully yours,
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Ashley Michelle
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Sources:

 

 


Fruity Tutti Fruit Bowl (with Cinnamon Chips!)


Posted by ashleymichelle

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I have a VERY bad habit.

A fruity habit that is.

And I think I mayyy need some help…

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You see, whenever I go into a grocery store, I just CAN’T control myself. As soon as those shiny, rainbow-colored displays of fruit greet me at the door I’m toast. No matter what I do, a simple shopping trip to pick up a few apples and bananas to last me through the week ends up turning into a full-out FRUIT-FEST.

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Wait…does that make me a FRUIT-A-HOLIC??

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Regardless, this weekend in particular was a bit out of control–even for me (It honestly would have made more sense to ask me what kind of fruit I didn’t have in the house than to ask me what kind I did have).  When I woke up this morning, I took one long look at my fruit bowl and knew I needed to do something about this fruit situation before everything spoiled. Either that, or I was going to have to open up my apartment to the public and become a farmer’s market for the day! But something tells me I don’t think my landlord would like that…

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So, what’s a girl to do with all this fruit?

FRUIT SALAD, obviously!

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As soon as the hot summer months come around, I rarely use the stove to cook meals. Instead, I choose to eat fresh, cool, and raw dishes as a way to beat the heat. One of my favorite summertime staples falling under these categories has always been fruit salad. I could honestly eat it for breakfast, as a snack, and even for dessert for the rest of my life and be perfectly satisfied. Not only is fruit salad healthy (Antioxidants! Fiber! Vitamin C!) but it’s easy to toss together and it’s a bright, pretty dish to bring along to summer parties or cookouts.

For this recipe, I decided to take a classic fruit salad and spice it up a bit. When it comes to fruit salad, I like to try to hit all the colors of the rainbow because, well, it’s pretty and girly :) but you certainly don’t have to. This recipe is 100% customizable, so don’t worry if you don’t have all the ingredients–you can totally go all improv and create your own masterpiece!

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There’s only one thing left to do.

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Start choppin’!

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Fruity Tutti Fruit Bowl

Ingredients:

  • 1 apple (fuji apples are my absolute favorite!)
  • 1 whole orange
  • 1 large banana
  • 1 pear (I like d’anjou, but any kind will do)
  • 1 peach
  • 1 kiwi
  • 1/2 cup grapes (sliced)
  • 1/2 cup blackberries
  • 3 teaspoons of all-natural, vegan, jam (I like Trader Joe’s reduced-sugar jams. They make it in blueberry, strawberry, raspberry, apricot. I couldn’t pick so I used half apricot and half strawberry for this recipe :) )
  • Plum Amazins (for sprinkling)–they are a great alternative to raisins, plus, they’re lower in calories!)
  • Sliced almonds (for sprinkling)
  • Cinnamon (for sprinkling)–cinnamon is a great addition to any diet because it helps control blood sugar spikes and is very high in antioxidants. It’s also anti-microbial, has anti-clotting features, boosts brain function, and promotes colon and heart health because it has fiber, manganese, and calcium in it.  I put it on EVERYTHING!)
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Directions:
  • Chop everything up and place the fruit in a large bowl (leave the kiwis, almonds, and plum bits aside for garnish).
  • Mix in the jam and cinnamon (I personally put a TON of cinnamon in this recipe, but I tend to like things over-spiced. Feel free to spice it up or down as much as you’d like).
  • Sprinkle almonds and plum bits on top. Arrange the kiwis around the bowl.
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Don’t forget the Cinnamon Chips!

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Cinnamon Chips:

Ingredients:

  • 2 whole wheat tortillas
  • Cinnamon
  • Stevia or all-natural, organic sugar
  • All-natural cooking spray
Directions:
  • Preheat the oven to 350º
  • Slice the tortillas into triangle shapes
  • Place the tortilla triangles on a baking sheet and lightly spray with all-natural cooking spray.
  • Sprinkle lightly with cinnamon and stevia (or sugar).
  • Bake for 11 minutes.
  • Once cooled, arrange around the fruit bowl for an adorable presentation!
  • Eat the chips on their own, or use the chips to scoop up some of the fruit for my take on a dessert salsa!
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See, sometimes its okay to be fruity! ;)

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Healthfully Yours,
Ashley Michelle
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Sources:

 

 


Cha Cha Chocolate-Hazelnut Chia Pudding


Posted by ashleymichelle

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Ch-Ch-Ch- CHIA!

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I bet you didn’t know that the same little seeds sprouting from your chia pet are actually MAGICAL seeds…

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Don’t laugh.

It’s true! (Plus they make a heck of a dessert…did you see above?).

Chia seeds are chock full of amazing health benefits. And that’s exactly why they have been a SECRET SUPER-FOOD primarily known among the health and fitness savvy for years…

UNTIL NOW!

These little miracle seeds are finally becoming more mainstream now that health conscious people everywhere have discovered their fabulous health benefits…but what is it exactly that makes chia seeds so unique?

 

Well, I’ll tell you!

But first off, let’s start with a brief history lesson :) .

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Photo Credit: www.christinacooks.com

Native to Guatemala and both the southern and central parts of Mexico, chia (Salvia Hispanica) is a flowering plant that belongs to the mint family. The chia plant is harvested for its highly nutritious, multi-colored, and speckled seeds. Evidence suggests that these seeds were used as far back at 3500 BC! Before the Spanish Conquest of Latin America began in 1519, chia seeds were a vital crop and food source for the Aztecs and Mayans because of their incredible stamina and energy-providing abilities. In fact, it is believed that Aztec and Mayan warriors and runners were able to sustain themselves on just a handful of these little seeds a day! It is quite fitting, then, that the name ‘chia’ is derived from the Mayan word for ‘strength’.

The Aztec and Mayan civilizations regularly consumed chia seeds either on their own, by grinding them into flour, drinking them mixed with water, or pressing them for their oil. Unfortunately, after the Spanish Conquest of Latin America, chia plants disappeared for about 500 years. This was because the Spanish settlers prevented the practice of any native traditions, including the farming of native crops. Instead, the Spanish used the natives’ land to harvest their own crops (namely barley and wheat). However, some chia plants did survive as a minor crop in Guatemala, Mexico and Nicaragua– and now, years later, THEY’RE BACK!

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Health Benefits of Chia Seeds:

  • They deliver the maximum amount of nutrients with the least amount of calories.
  • Chia seeds have 2x the protein of any seed or grain.
  • They have 3x as much iron as spinach.
  • Chia seeds increase stamina and energy over long periods of time (they are becoming a favorite among marathon runners!)
  • They can aid in weight loss (chia seeds absorb up to 7x its weight, and expand to curb appetite/make you feel full).
  • They are rich in alpha-linolenic acid, also known as ALA.
  • Chia seeds can reduce overall cholesterol and increase good cholesterol (HDL)
  • They are heart-healthy in that they have one of the most concentrated sources of Omega-3 than in any other food (even salmon).
  • They also contain high amounts of Omega-6 (both Omega-3 fatty acids and Omega-6 fatty acids cannot be made internally and must be obtained through diet).
  • They contain the essential minerals such as sodium, phosphorus, potassium (2x as much as bananas), manganese, and calcium (5x more than in milk!).
  • They are FULL of antioxidants (3x as much as blueberries!).
  • Chia seeds have 11 grams of dietary fiber in one ounce (the soluble fiber improves digestion and helps to reduce glycemic spikes)
  • They do not need to be ground like flax seeds in order to reap their benefits.
  • Chia seeds have a long shelf life and do not spoil as quickly as other seeds (like flax-seed).
  • They soothe heartburn and calm the digestive system due to the gel-like substance they form when mixed with a liquid (this is especially helpful for people with IBS).
  • Chia can relieve itchy skin (in oil form)
  • They can help to balance blood sugar/prevent glucose spikes

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But the BEST part of all? You can use chia seeds to make a DELICIOUS and HEALTHY DESSERT!

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When chia seeds are soaked in water and sit for about 20 minutes, they form a jelly-like substance. The soaked chia is perfect to use as an egg-replacement (1 tablespoon chia seeds + 3 tablespoons water), as a drink (chia fresca), or (my personal favorite!) as a PUDDING! (You can also toss chia seeds on salads, in protein shakes, mixed into yogurt, or on their own. There aren’t any rules. Go crazy!).

While the texture may be hard to get used to at first, I promise you…the health benefits of chia seeds are worth it! This pudding recipe below is a guilt-free option for a healthy dessert or snack, and even better…it’s delicious!

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Chocolate-Hazelnut Chia Pudding

Ingredients:

  • 3/4 cup unsweetened almond milk (I use the unsweetened version of Vanilla Almond Breeze)
  • 1/4 cup chia seeds (I have seen chia seeds at Trader Joe’s, Whole Foods, and Shaw’s…but I bet you can get them at most grocery stores nowadays).
  • 1 tablespoon of all-natural cocoa powder (feel free to add more if you want it extra chocolate-y!)
  • 2 packets of stevia (or 2 teaspoons of another all-natural sweetener)
  • 1/2 teaspoon of all-natural hazelnut extract (You can find this at Whole Foods or online, but vanilla, almond or maple extract would also do–just reduce the almond extract by half…it’s quite strong!)

Directions:

  • Pour the chia seeds in a bowl.
  • Mix the almond milk, cocoa powder, hazelnut extract, and stevia in a blender.
  • Pour the mixture over the chia seeds– stir for a few seconds–let it sit for at least 20 minutes (do not mix while the seeds are soaking).
  • After the 20 minutes are up the seeds should have absorbed all the liquid (if not, soak a little longer) and have a jelly-like texture. The pudding will get even thicker if you let it sit in the fridge for an hour or so.
  • Mix very well and serve cold.

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If you want, feel free to fanci-fy your chia pudding like me! You can layer it with any fruit you’d like (strawberries anyone?) and Soyatoo vegan whipped cream to make a trifle-like dessert. Anyone on the Scottish side of my family know how much I LOVED trifle as a little girl :).

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Hmm. That gives me an idea…

I just may need to create a vegan version of my favorite childhood dessert very soon…

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Healthfully yours,

Ashley Michelle

 

Sources:

What are chia seeds

Livestrong: The benefits of chia seeds

Livestrong: Medicinal healing properties of chia seeds

Powerful health benefits of chia seeds

Chia seed profile

The superfood that could change your body

The miraculous running food

Dr. Oz: Ancient super secret

Three cheers for chia!

Chia questions and answers


Healthy Homemade Cinnamon-Raisin Granola Bars


Posted by ashleymichelle

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Don’t be mistaken…these aren’t your typical, store-bought granola bars.

 

They’re BETTER! (And HEALTHY too!)

 

Have you every looked at the long lists of ingredients found on many popular granola bars? Chances are, lots of those bars out there aren’t exactly as healthy as you think they are, nor are they as healthy as they’re advertised to be. What’s really scary is that if you’re not careful about reading labels, you may just end up with a granola bar LOADED with high fructose corn syrup, sugar and a slew of artificial ingredients. Unfortunately, since conventional granola bars are such a cheap, easy and convenient snack to have in the cupboard, many people don’t think twice about what’s actually in them. The shocking truth is that some “healthy” granola bars can clock in with almost as many grams of sugar as a candy bar…and you wouldn’t want to start off your morning or fuel your workout with a Snickers or a Milky Way, now would you?

The other issue (for me at least) is that many snack bars and breakfast bars aren’t vegan (they often contain some variation of a milk ingredient).  The other issue I have with all-natural granola bars is their high cost (unlike those other unnatural bars).  While you can find all-natural, healthy, vegan granola bars in specialty stores and in the organic sections of supermarkets, they aren’t exactly cheap. So, between the high price and questionable ingredients, I rarely buy granola bars of any kind. This is such a drag, because granola bars really do make for such a great on-the-go snack and I often wish I had some in the house!

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Today I decided to do just that.

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I have quite a busy week coming up–which means lots of running around, lots of quick meals, and lots of snacks on-the-go. I knew granola bars would be the perfect thing to have on hand for the hectic days ahead but I didn’t want to shell out the cash for the organic, heathy kind. So, this morning, I decided to do a little experiment and make my OWN version of healthy granola bars.

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And wouldn’t you know…

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IT WORKED!

 

These cinnamon-raisin granola bars are all-natural, healthy, cheaper to make, and can be easily customized…plus they are GLUTEN-FREE and have NO ADDED SUGAR or FAT (Unless you choose to throw some chocolate chips in there…like me ;) ).

 

Ingredients:

  • 1/2 cup steel-cut oats
  • Heaping 1/2 cup whole, pitted, dates (I like the Dole and Sun-Maid brands because they are super soft)
  • 1/3 cup almond milk (or other non-dairy milk)
  • 1/2 teaspoon cinnamon (feel free to add more depending upon how cinnamon-y you’d like your bars :) )
  • 3 tablespoons raisins
  • Dash of salt (can omit)
  • 1/8 teaspoon vanilla
  • Optional: 1-2 tablespoons non-dairy chocolate chips
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Directions:

(Makes 3 bars)

  • Preheat the oven to 340º.
  • Mix together the oats and almond milk in a bowl. Cover and set aside for 30 minutes (or until oats have absorbed most of the liquid and start to get soft).
  • Once oats are ready, blend them with the dates, cinnamon, vanilla, and salt in a blender/Nutribullet/food processor (etc…).
  • Mix in the raisins and chocolate chips.
  • Transfer to a small baking dish (sprayed with an all-natural non-stick cooking spray), spreading the mixture evenly while pressing it firmly into the dish.
  • Bake for 20 minutes.
  • Once cooled, slice into three bars.
  • Drizzle with cinnamon icing if you wish ;) (Omit if you want these to be fat-free and sugar-free).
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Cinnamon Icing:
  • Mix 1/4 cup of organic powdered-sugar, a little under 1/2 teaspoon cinnamon, and 1 teaspoon of almond milk in a small bowl until smooth.
  • Drizzle over granola bars!
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Healthy, cheap, AND tasty? Now you have NO REASON to feel any granola bar guilt ever again!

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Healthfully Yours,

Ashley Michelle