Mineral-Rich Energy Bars (V, GF)

Creating a nutrient-dense, delicious energy bar

This month I started a new yoga program and realized I needed to make some nutrient-dense snacks to take with me. I remembered Jessica Porter’s classic recipe for Crispy Brown Rice Bars (a healthy, macrobiotic version of Rice Crispy Treats), but wanted to add some extra goodies to make them more hearty, like: 

  -pumpkin seeds or pepitas (high in potassium, iron, magnesium, and zinc)

  -unhulled sesame seeds (high in copper, manganese, magnesium, calcium, and more)

  –dulse flakes (high in iodine, protein, Vitamins B6 & B12, and more)- one of my favorite foods

  -almond butter (high in protein, fat, magnesium, calcium, and potassium)

These mineral-rich energy bars are good for boosting the thyroid, building bone density, or for anyone feeling depleted that needs more minerals.

Choosing the right brand of brown rice syrup makes a difference

Make an effort to find the special brown rice syrup I recommend in the recipe— Suzanne’s Specialties Genmai Rice Nectar. It is available online and in various natural foods stores. (I used to be able to buy it in Austin but now I have to order online.) It is much more clean tasting and delicious than other brown rice syrups (such as the Lundberg brand which is more bitter), as it is made through natural fermentation rather than a chemical process. You could try making this recipe with another sweetener, but you may need to adjust the other ingredients due to viscosity and sweetness (honey is much sweeter, maple syrup may be a little too thin to hold the bar together).

Mineral Rich Energy Bars (V, GF)
 
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These no-bake energy bars are the perfect post-workout or lunchbox snack. They are packed with nutrients including complex carbohydrates, protein, fat, and many trace minerals.
Author:
Recipe type: Snack
Cuisine: American
Serves: 12 bars
Ingredients
  • ½ cup organic brown rice syrup (Suzanne’s Specialties Genmai Rice Nectar recommmended)
  • ⅓ cup organic almond butter
  • a few grinds Himalayan sea salt or a large pinch sea salt
  • 1 teaspoon virgin coconut oil (optional)
  • 1½ cups crispy brown rice cereal (One Degree or Erewhon brands recommended)
  • ½ cup organic green pumpkin seeds (pepitas), toasted
  • ¼ cup organic raisins
  • 1 tablespoon dulse flakes
  • 1 tablespoon unhulled sesame seeds, toasted
  • 1 piece parchment paper
Instructions
  1. In heavy-bottomed saucepan, heat brown rice syrup, almond butter, and salt over low to medium heat until bubbly and well combined. Remove from heat and stir in coconut oil if the mixture is too thick (depends on the brand of syrup you use).
  2. Add cereal, pepeitas, raisins, and dulse flakes to the almond butter mixture and fold in until well combined using a heat-proof rubber spatula or wooden spoon coated with a little coconut oil.
  3. Lay piece of parchment paper on a flat surface (large cutting board or countertop).
  4. When mixture has cooled to the point you can handle it without getting burned, and turn mixture onto parchment paper. Moisten fingertips with a little water, and press down into an even layer, about ½-inch thick. Sprinkle evenly with sesame seeds and lightly press down.
  5. Using a sharp chef knife, cut into bars or squares.
  6. Store in an airtight container at room temperature for a few days or refrigerate if storing more than a few days.

Be creative!

Be creative and try different combinations with what you have on hand. Some other ideas for add-ins to replace pepitas, raisins, dulse, and sesame seeds: sunflower seeds, macadamia nuts, coconut flakes, slivered almonds, candied ginger, or chocolate chips (freeze ahead and make sure mixture is cool before pressing into the bars). You could also try tahini (sesame butter) in place of almond butter. 

Interested in learning more? I’m offering healthy cooking classes in Austin this fall/winter. For class descriptions and registration information, click here.

And please drop me a line to let me know how your bars came out!

 

Creamy Polenta Bowl with Kale and Roasted Chickpeas

photo of polenta bowl with chickpeas and kale

I invited my former student Naomi Silverman, to contribute a recipe for my blog so that I could feature her work and let people know how awesome she is! She gave me this lovely recipe for a Creamy Polenta Bowl with Kale and Roasted Chickpeas. It is simple enough as is to make for a weekday lunch or dinner, but can be jazzed up for a dinner party with just a few additions–such as colorful quick ume pickles, a delicious tahini dressing, or some steamed, tri-colored carrots! Feel free to vary the beans, vegetables, or grains if you don’t have the same ingredients on hand, but keep in mind that the cooking technique for polenta is very different from other grains such as brown rice or quinoa (which steam rather than simmer). This recipe is vegan and gluten-free.

Creamy Polenta Bowl with Kale and Roasted Chickpeas
 
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Recipe type: Entree
Cuisine: Vegan
Serves: 4 servings
Ingredients
Chickpeas
  • 15-oz can or 2 cups cooked chickpeas
  • ¼ teaspoon sea salt
  • dash black pepper
  • dash chili powder (chipotle or other)
  • 1 teaspoon untoasted sesame oil
Polenta
  • 1 cup dry polenta (coarse ground cornmeal)
  • 2 cups spring or filtered water
  • 2 cups soy milk or almond milk, unsweetened
  • 1 teaspoon sea salt
  • dash black pepper
Kale
  • 1 bunch curly kale, tough part of stems removed and chopped into one-inch pieces
  • 1 small yellow onion, diced
  • 2 teaspoons unrefined coconut oil
  • 2 teaspoons ume plum vinegar
  • sea salt and pepper to taste
Optional
  • 1 avocado, diced
Instructions
  1. Preheat oven to 375 degrees. In large baking dish or sheet pan, toss chickpeas with oil, salt, pepper, and chile powder. Bake in preheated oven for 20 minutes, stirring once after 10 minutes. Remove from oven and let cool.
  2. Meanwhile, bring polenta and water to a boil, whisking frequently. As the liquid gets absorbed, stir in milk, little by little, until the polenta is smooth, creamy, and free of lumps, about 20-30 minutes.
  3. While polenta cooks, heat a large skillet, add coconut oil and diced onions, and sauté until translucent, about 5-10 minutes. Add the kale and sprinkle on ume plum vinegar. Season with salt and pepper, to taste. Sauté for a few minutes until the kale is tender but still bright green.
  4. To serve, arrange all items in a bowl as desired and top with with diced avocado.

Naomi interned with me this year after completing her classroom hours at The Natural Epicurean. In the 10 years I taught there, I had dozens of amazing and talented culinary students intern with me. They assisted me in different aspects of my work, such as being a teaching assistant for my macrobiotic course or Ayurvedic cooking classes, assisting me with personal chef and catering work, testing recipes, or helping me create photos and videos for promotional materials. Naomi and I worked together for a few months this spring and came up with some beautiful materials for my web site and cooking class promotional materials. I am so grateful for her help, which came at a great time, when the cooking school had just closed and I was building my business and independent cooking classes. I miss working with Naomi now that her internship hours have ended, but hope we will get a chance to cook together again soon! Below is a video of us hard at work (and very well fed)!

Naomi has started her own personal chef business in Austin, Texas specializing in healthy, beautiful, plant-based (vegan) meals made with organic, locally grown produce. You can read all about her background, which includes an interdisciplinary bachelor’s degree in Agriculture and Food Justice and a certificate in plant-based chef training from The Natural Epicurean Academy of Culinary Arts. Let her know if you need her help with your next dinner party or weeknight meals!

photo of Chef Naomi SilvermanI’ll be teaching a class on Nourishing Buddha Bowls and Dressings on Jan 6th in Austin, TX. For class listings and to sign up for classes, please visit https://cookloveheal.com/book-a-class.