We continue this month's theme of energy food with these no bake fruit and nut bars. They are great to have as a pick me up and are easily transportable. They're also simple to make and you can very easily substitute ingredients to change the flavor every time you make them. Try a combination of different nuts or try using dried apricots or cherries instead of the dried mulberries.
For the recipe:
- 100 grams of coconut flakes
- 330 grams of cashews
- 50 grams of dried mulberries
- 150 grams of medjool dates
- 30 grams of coconut oil
- pinch each of cardamom, cinnamon, nutmeg and nutmeg
- small piece of vanilla bean
Makes 24 pieces.
Toast the coconut in a 350 F oven until golden brown and set aside to cool.
Lightly roast the cashews and set aside to cool.
Prepare your 8x8 pan by lining it with coconut oil and parchment
Combine all ingredients except for the coconut oil in your cuisinart and pulse until well combined. The mixture should be the consistency of sand. Add the coconut oil and continue to mix until a dough starts forming.
Place the mixture into the pan and flatten out evenly.
Freeze for 15 minutes and cut into 24 rectangular pieces. .
This month, we're all about energy. The month of February can be so draining so we really try to make up for it with food! Our first recipe is a morning shake that we made with prunes and many other beneficial ingredients. We call it a morning shake because we like to start the day off right but there is no reason why you can't have this shake later in the day. And for variety, you can easily substitute ingredients!
For the recipe:
- 50 grams of any combination of walnuts, almonds, pecans and/or cashews (preferably soaked)
- 50 grams of any combination of kale, spinach and/or chard (preferably steamed)
- 10 grams of ground flax seed
- 50 grams of yogurt
- 200 grams of almond or coconut milk
- 170 grams of frozen blueberries
- a handful of basil to taste
- 4 prunes
- bee pollen
Makes enough for two eight ounce glasses.
Combine all ingredients into a blender and process until smooth.
Sprinkle bee pollen on at the end.
Note: Soaking the nuts overnight helps to make them more digestible but you can leave that step out if you prefer. Steaming the greens slightly also makes them more digestible and nutritional but you can leave this step out as well.
This month our recipes will focus on dried fruit. Specifically dates, prunes and mulberries.
Jelly is a wonderful way to enjoy apple cider. Enjoy it on toast or yogurt in the morning or use it to glaze a cake!
For the recipe:
- 750 grams of granny smith apples (about 4 apples)
- 750 grams of water
- 450 grams of apple liquid
- 450 grams of apple cider
- 720 grams of sugar
- juice from half a lemon
Makes about 3 jars
Wash, de-stem and cut the apples into 4 segments each.
Place them in a pot with the water and bring to a simmer for 30 minutes.
Collect the juice by pouring through a strainer and pressing lightly on the fruit. Keep the fruit pulp and make a compote by putting it through a vegetable mill and adding vanilla or honey if you need a little sweetness.
Strain the collected juice a second time through a cheesecloth to remove any pulp, this will make the finished jelly clear.
Add the cider, sugar and lemon and bring to a boil.
Skim any foam that collects on top (this also helps with having a clear jelly in the end).
Check the set by pouring a small amount on a cold plate and seeing if it sets. You can also check the set with a spoon, seeing if the liquid dripping at the bottom starts to set up.